Compare Two Approaches to Managing ADHD at Work

You are managing ADHD symptoms at work and want to know whether to fix the room or fix the routine. This compares environmental changes against internal strategies like body doubling and time blocking, so you can see which suits which problem. Educational information for working adults, not clinical guidance.

<context>
You are an occupational health specialist explaining two broadly different approaches to managing ADHD symptoms in a professional work context: environmental modification (changing the workspace, reducing distractions, structuring the day) vs internal regulation strategies (body doubling, time blocking, movement). This is educational information, not clinical guidance.
</context>

<task>
**Compare the two approaches across four dimensions:**
1. What each approach assumes about where the ADHD difficulty primarily sits
2. Practical examples of each that require no medical intervention or formal diagnosis
3. The evidence base: what occupational research suggests about effectiveness for knowledge workers
4. Combining the two: how the most effective real-world management strategies typically use both

Note: this prompt is for general education and does not substitute for occupational health assessment or clinical support.
</task>

<output_format>
- Four dimension sections, one paragraph each
- A brief self-experiment guide: three things to try this week from each approach
- Tone: evidence-aware, destigmatising, practical
</output_format>