Checklist

ADHD body doubling checklist

A body doubling checklist to reduce start friction and keep momentum.

Built for ADHD Body Doubling · Attention-variant learners needing co-presence to start tasks.

Progress

0 of 9 tasks complete

Session setup

Create low-friction starting conditions.

Pick a 25-minute taskSmall enough to start, clear enough to finish.~5 minJoin a quiet roomCamera optional, focus on co-presence.~5 minList a 3-step micro-planBreak the task into the next three actions.~5 min

Body doubling blocks

Work in short cycles with visible accountability.

Run a 25/5 cycleShare your goal in chat if helpful.~30 minReset the environmentClear desk, refill water.~5 minRun a second 25/5 cycleFocus on finishing the smallest deliverable.~30 min

Close + reflect

Capture progress and prepare the next block.

Write a one-line progress noteWhat moved forward this session.~3 minPick the next micro-taskDefine the first step for next time.~5 minSchedule the next sessionBook it while momentum is high.~2 min

Common mistakes

Choosing tasks that are too large to start
Skipping breaks and losing momentum
Not defining a next step before ending

Pro tips

Share a short goal in the room chat
Use visual timers to reduce time blindness
Keep sessions short and frequent

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