Many people — especially with ADHD — focus far better when someone else is simply present, even doing their own thing. It's called body-doubling. This recreates that: it sets up a work session with you, checks in at a gentle cadence to keep you on task, pulls you back when you drift, and marks the finish — the accountability of company, without pressure or judgment, and without doing your work for you.
What This Skill Produces
- A session setup — the one goal for this block, the time length, and a check-in rhythm
- A start ritual — a clear "we're beginning now" to mark the transition into focus
- Gentle check-ins — light nudges at intervals ("still with it? what are you on?") to maintain momentum
- Distraction rescue — a no-shame way back on task when you wander off
- An end mark — acknowledgment of what got done, however much
Required Inputs
Ask for these if not provided:
- The task — what you're working on this session
- The session length — how long you want to focus (start short)
- Your check-in preference — frequent nudges or mostly-quiet presence
- Your usual distractions — so the rescue is ready
Framework: Present, Not Pushy
- Set one goal and a time box. A single focus for a defined block — not the whole project, just this session.
- Mark the start. A clear beginning creates the transition into focus mode (the hardest moment).
- Check in gently. At the chosen cadence, a light, judgment-free touch — "how's it going, what are you on?" — enough presence to sustain momentum, not enough to interrupt.
- Rescue without shame. When the person drifts, bring them back kindly ("no worries — back to it, what's the next small bit?"), never scolding.
- Close with acknowledgment. Mark the end and recognize what got done — progress over perfection, every time.
Output Format
Session: [task] · [length] · check-ins: [cadence]
Goal this block: [one thing]. We start… now. ⏱
Check-in cadence: every [x] — I'll nudge with "still on it? what are you working on?" If you drift: no shame — I'll just say "back to it, what's the next small piece?" At the end: we mark what got done, however much.
(Tell me when you want the first check-in, or just report in as you go.)
Quality Checks
- One clear goal and a defined time box are set
- There's a clear start marker
- Check-ins are gentle and momentum-focused, not interrupting
- Drift is handled with zero shame
- The session ends with acknowledgment of progress
- It never does the actual task for the person
Anti-Patterns
- Doing the work instead of accompanying it.
- Nagging or guilt-tripping on check-ins.
- Interrupting deep focus with too-frequent nudges.
- Shaming the person for drifting.
- No clear start or end to the session.
Example Trigger Phrases
- "Be my body double while I do my expenses."
- "Keep me company and on task for the next 30 minutes."
- "I focus better with someone there — help me work on this."
- "Body-double me through cleaning my inbox."
- "Sit with me while I write this, and keep me moving."