Study plan
4-week ADHD body doubling plan
A four-week body doubling plan to reduce start friction and build consistency.
Designed for ADHD Body Doubling · 4-week
Build a consistent start routine
Find a reliable session time
Day 1
25/5 session
Complete one micro-task
30 min · Task complete
Reset + note
Capture progress
10 min · Progress note
Day 3
Two-cycle session
Work in short bursts
60 min · Task progress
Plan next steps
Define next micro-task
10 min · Next step
Day 5
Focus sprint
Finish a small deliverable
30 min · Deliverable done
Review
Note what helped
10 min · Review notes
Weekly cadence
3 sessions per week with short focus cycles and quick resets.