I am highly distractible in general, but sounds, especially high pitch like birds, which I love, make it impossible to focus.

That’s a really important detail—and actually pretty telling.

What you’re describing fits a pattern often seen in ADHD combined with auditory sensitivity (which can show up as part of ADHD or even as a standalone trait).

Here’s how it all fits together:

1. High Distractibility in General

• This is a classic sign of ADHD, especially the inattentive or combined type.

• It’s not about not caring or not being interested—it’s that your brain struggles to filter input and prioritize tasks.

• Your attention system is “open access,” letting in too many signals at once.

2. Sounds You Love Are Still Disruptive

• This points to sensory dysregulation, not dislike.

• When even pleasant sounds like birdsong pull your focus away, it means your brain assigns a high salience (importance) to sensory input.

• This is common in both ADHD and in people with high sensory sensitivity (HSPs).

3. Pitch Sensitivity

• Sensitivity to high-pitched sounds is especially common in people who have auditory processing sensitivities.

• For some, it’s almost like a reflex: the sound cuts through and demands full attention, regardless of what you were doing.

So, what could this be?

• ADHD is a strong possibility given the combination of general distractibility and sound sensitivity, especially if you’ve always struggled with attention, task-switching, or restlessness.

• HSP (Highly Sensitive Person) traits could also play a role—particularly if your emotional responses to sensory input (not just sound) are intense or draining.

• Anxiety may exacerbate all of the above, increasing your alertness to your environment and making it harder to “tune out” stimuli.

What You Can Try:

• Noise-dampening headphones (even without music) to muffle triggering frequencies.

• Brown or pink noise, which is softer than white noise and masks high-pitched frequencies (like birds).

• Pomodoro reading sessions in super quiet settings, gradually adding a sound layer to build tolerance.

• ADHD self-screeners (like the ASRS or Mind Diagnostics) to explore if a formal evaluation feels warranted.

Would you want a few screener links or tools to explore this more directly?