I try to listen to an upper harmonic tone, each range has the hum, tube, and frequency characteristics unique to its area. Took me some time to get used to it. Hope this helps

try the practice with pink noise to start being able to hear the frequencies

try to connect frequencies to vowels of the human speech:
200-250 hz: u
500 hz: o
1000-1500 hz: a
2000-2500 hz: e
4000 hz: i
The concrete values for the frequencies might change due to different languages that pronounce for example the a brighter or darker. The values above are more or less for german language.

I got a meter that runs outside my DAW and used that in the beginning just to learn what the frequencies sound like to begin with. I used it during practice games and I picked it up pretty quickly like that. Maybe not the best way but it certainly helped me get started.

I usually use the concept of Frequency Range Association.

i sort of compare certain Range to Certain Sound Characteristic. For example.

under 100hz : like the sub bass you feel in your chest as the rumble tail of a thunderstruck.
100hz to 200hz : As the feeling of the bass outside of the club.
200h to 350 hz : in the mud more of a car driving at 20 mph or like the sound of a fridge.
350 to 450 hz boxiness. the sound of raining tapping on a piece of cardboard.
500 to 1k: Honkyness nasally sound. or a car Horn coming from the nose.
1k to 2k : still honky but higher more of like a telephone filter range. ( whistling sound too mine range from 700 to 1600hz )
2k - 3k : bird Chirping Sound ( human cant reach that high of whistling ).
3k 8k - mosquito Buzz or electric Razor type of sound.
8 to 11k - the TSsssssss sound coming from the mouth. this one works good for me .
ove 12k. the airiness in the sound, more a feeling but can sense it .

but most importantly you have to put this in pratique over and over again.
potentially best if you have your own association.

you coud have Chat Gpt to what other common Sound has their fundamental frequency in those range and experiment.

Hope this was helpful.

have a great Evening !