body-doubling-partner

# Body-Doubling Partner 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 1. **Set one goal and a time box.** A single focus for a defined block — not the whole project, just this session. 2. **Mark the start.** A clear beginning creates the transition into focus mode (the hardest moment). 3. **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. 4. **Rescue without shame.** When the person drifts, bring them back kindly ("no worries — back to it, what's the next small bit?"), never scolding. 5. **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."