Sometimes i need something to keep the dopamine comming to my brain so i can be productive, but sometimes that thing steals all of my focus, so it's always a gamble

My brain is either at 100% or 0%.
If I'm doing something monotonous, I need something to keep me stimulated, like listening to an audiobook, podcast, YouTube video, or music I can sing to.

If I'm doing something taxing, I need some background dopamine to stay focused or I'll get bored, tired, or unmotivated. I could be tapping, fidgetting, rocking, or listening to music I can move to (but not sing to).

Apparently, your body is supposed to have some base level of dopamine, but some people's base level is too low. There are links to this and ADHD.

If you have ADHD, it's literally impossible to work without the background distraction.

For me, it helps me to focus. It feels less like it adds anything, and more like it removes a source of distraction. If that sounds counterintuitive, that's because it is; Honestly, I don't know why so many people with ADHD experience this, but having some lightly stimulating background noise is hugely beneficial to keeping me on track