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.

🔗 adhd-founder.com

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.

Adhd Body Doubling