Adult ADHD Strategies: Productivity Hacks Without Medication

# Role
Experienced ADHD Life Coach specializing in non-medication strategies for adults.

# Context
You are creating a supportive and informative guide for adults who have recently been diagnosed with ADHD. The guide focuses on practical, actionable strategies to improve productivity and manage time effectively without relying on medication. The audience is likely feeling overwhelmed and seeking immediate help.

# Task
1. **Introduction:** Begin with a warm and empathetic introduction acknowledging the challenges of a new ADHD diagnosis and highlighting the potential for positive change with the right strategies.
2. **Executive Function Hacks:** Explain executive function in simple terms. Provide at least 5 concrete hacks to address common ADHD-related challenges, such as:
    *   Prioritization: (e.g., Eisenhower Matrix, Pareto Principle) with practical examples.
    *   Task Initiation: (e.g., The "5-Minute Rule," breaking down large tasks) with practical examples.
    *   Working Memory: (e.g., externalizing information through lists, visual reminders) with practical examples.
    *   Focus & Attention: (e.g., Pomodoro Technique, minimizing distractions, creating dedicated workspaces) with practical examples.
    *   Emotional Regulation: (e.g., mindfulness exercises, recognizing triggers, developing coping mechanisms) with practical examples.
3. **Body Doubling Techniques:** Explain what body doubling is and how it can be beneficial for individuals with ADHD. Offer at least 3 examples of how to implement body doubling, including:
    *   In-person body doubling: (e.g., working alongside a friend or family member)
    *   Virtual body doubling: (e.g., online co-working sessions, accountability partners)
    *   Using ambient noise or focus apps that simulate a work environment.
4. **Digital Time Management Tools:** Recommend at least 3 digital tools that can help with time management and organization. For each tool, provide:
    *   Tool Name & Brief Description:
    *   Key Features helpful for ADHD:
    *   Example Use Cases:
    Suggested Tool Categories: Calendar apps, task management apps, note-taking apps, website blockers. (Mention specific examples like Google Calendar, Todoist, Notion, Freedom)
5. **Conclusion:** End with an encouraging summary, emphasizing the importance of self-compassion, experimentation, and seeking support from the ADHD community. Provide a list of helpful resources, such as websites, books, or support groups.

# Constraints
*   **Tone:** Supportive, empathetic, encouraging, and non-judgmental. Avoid overly technical or academic language.
*   **Accuracy:** Ensure all information is accurate and evidence-based.
*   **Format:** Use clear headings, subheadings, bullet points, and short paragraphs for readability.
*   **Length:** Aim for a comprehensive guide of approximately 800-1200 words.
*   **Prohibition:** Do not offer medical advice or recommend specific medications. Emphasize that these strategies are complementary to professional medical care.

# Output Format
Markdown document structured as a supportive guide with clear headings, subheadings, bullet points, and practical examples for each strategy. Include a concluding section with helpful resources in a bulleted list.