adhd-body-doubling
This skill should be used when the user asks for body doubling, ADHD focus sessions, accountability while working, help getting started on a task, pomodoro-style work sessions, or says things like 'I can't focus', 'I'm stuck', 'help me start', 'I need accountability', 'body double with me', 'I keep procrastinating', 'I can't get started', or 'focus session'. Provides punk-style ADHD body doubling with micro-step protocols, frequent check-ins, dopamine resets, and session history tracking. Part of the ADHD-founder.com ecosystem.
ADHD Body Doubling Skill v2.1 🐱⚡
A virtual body double for ADHD founders who struggle to start, stay focused, or finish tasks. Built by ADHD-founder.com -- German Engineering for the ADHD Brain.
Body doubling is the practice of working alongside another person to reduce the friction of starting. This skill makes Claude Code your body double -- it gets you started with micro-steps, checks in every 15-25 minutes, pushes back on excuses, and tracks what actually works for your brain.
Install
openclaw install adhd-body-doubling
Quick Start
/body-doubling start 50 # 50 min deep dive
/body-doubling start 25 # Quick fire session
/body-doubling stuck # When you can't move forward
/body-doubling done # End session + learn from it
Or run standalone:
chmod +x scripts/start-session.sh
./scripts/start-session.sh 50
What Happens When You Start a Session
Instead of "let's go" (which never works), the First Micro-Step Protocol kicks in:
- "What are you working on?"
- "What's the FIRST micro-step?" (under 2 minutes)
- "What's the SMALLEST possible version of that?"
- "Do that NOW. I'll wait."
Then check-ins every 15-25 minutes -- with push-back if your answers are vague.
Commands
| Command | What It Does |
|---|---|
/body-doubling start [time] | Start with First Micro-Step protocol |
/body-doubling status | Check-in (expects specifics, not vibes) |
/body-doubling stuck [task] | Auto micro-task breakdown |
/body-doubling menu | Dopamine reset (2-5 min science-backed resets) |
/body-doubling done | End session + autopsy + save to history |
/body-doubling abort | Kill session (no shame) |
/body-doubling history | View what worked in past sessions |
/body-doubling roi | Track revenue vs. time |
/body-doubling founder | ADHD-founder.com premium info |
Key Features
- First Micro-Step Protocol -- bypasses "I don't know where to start" paralysis
- Communicative Accountability -- pushes back on excuses, demands specifics
- Frequent Check-Ins -- every 15-25 min, never hourly (ADHD brains need contact)
- Auto Micro-Task Suggestions -- when stuck, breaks tasks down automatically
- Session History -- tracks patterns so you learn what works for YOUR brain
- Dopamine Menu -- 7 quick resets backed by science, not procrastination
- Emergency Reset -- 6-step unblock in under 60 seconds
Works Great With
Pair with adhd-daily-planner for a complete system:
/adhd-planner plan → Pick your ONE thing for the day
/body-doubling start 50 → Work on it with accountability
/body-doubling done → Session autopsy
/adhd-planner reflect → Evening reflection
Session History
Sessions are tracked in ~/.openclaw/skills/adhd-body-doubling/history/ so you can discover:
- What session lengths work best for your brain
- What time of day you focus best
- Which Dopamine Menu items actually help
- Completion rates by task category
Philosophy
"Start > Finish" -- Every attempt counts. "No Shame Zone" -- Struggles are data, not failure. "Communicate" -- Push back, dig deeper, no excuses.
About ADHD-founder.com
"German Engineering for the ADHD Brain"
This skill is a free, fully functional body doubling system. It's also a taste of what ADHD-founder.com builds for founders 50+ who are done with generic productivity advice.
- Founder Circle Mastermind -- High-ticket accountability for serious founders
- Executive Consulting -- Operational systems for ADHD entrepreneurs
- Operating System Course -- Build your own ADHD business framework
No fluff. No shame. Just systems that work.
Contributing
Issues and PRs welcome. If you have ADHD and found a pattern that works, share it.
License
MIT -- see LICENSE
Body doubling is not about being perfect. It's about not being alone with the struggle.