ADHD

The Body Doubling Accountability Tracker

The Focusmate-cadence printable for ADHD brains. Greet, goal, work, debrief. 30 days of session sheets, partner scripts, and a solo-mode fallback for when a real human is not around.

$24  Launch Price — 42% OFF

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Join 90+ ADHD adults running body doubling sessions with this tracker

85%
Task completion gain (2024 study)
4
Session phases, every time
30
Daily session sheets
$0
Subscriptions required

What's Inside

Everything in the tracker

How It Works

The 4-phase cadence

Phase 1

Greet (2 min)

Hop on call (or open the tracker). Say hi, share names, set the session length. Low friction, zero small talk required.

Phase 2

Goal (3 min)

Each partner says one sentence: what are you working on and what does "done for this session" look like. Writes it on the session sheet.

Phase 3

Work (45 min)

Mute. Camera on (optional). Do the thing. The tracker sheet sits next to your laptop with stuck points to mark as they happen.

Phase 4

Debrief (5 min)

Unmute. Each partner: what got done, what is next, one sentence for next session. Log the session. Done.

Who It's For

This is for you if...

✓

You have ADHD (diagnosed or self-identified) and your productivity lives and dies by whether someone else is around.

✓

You are a remote worker and the isolation is eating your ability to start anything.

✓

You have tried Focusmate and want the same cadence without the monthly subscription.

✓

You want a paper structure that does not require another app, browser tab, or notifications.

FAQ

Common questions

Body doubling is working alongside another person while each of you does your own task. Their presence makes your task feel easier to start and easier to stay with. A 2024 peer-reviewed study on neurodivergent adults found 85 percent of participants reported improved task initiation and completion when using body doubling. You do not need to be coworkers or talk during the session, just share the space (physical or video) and the start-stop structure.
Focusmate is a paid matching service. This tracker gives you the same four-phase session structure (greet, goal, work, debrief) without the subscription. Use it with a friend on Zoom, a coworker, or a silent body double call on Discord. You can also run solo body doubling sessions with a pretend partner, which is the workaround we cover in chapter 3.
No. The tracker supports four modes: live partner, async partner (text check-ins), recorded body double videos, and solo with the tracker as your stand-in. The solo mode uses the same four phases to simulate the accountability loop when a human is not available.
Yes. The tracker is deliberately task-agnostic. It is built for the boring admin tasks that ADHD brains stall on (email, expense reports, tax forms) as well as deep-focus work (writing, coding, studying). The goal is always the same: turn a "maybe" into a started session.
A printable PDF with 30 daily session sheets, the 4-phase session protocol (greet, goal, work, debrief), a partner scripts pack (4 partner types), a session log with weekly review, a stuck-task triage worksheet, and a CSV spreadsheet version for digital tracking.
Especially for remote workers. Isolation is one of the biggest ADHD productivity drains in remote settings, and body doubling is the cheapest, lowest-friction intervention. A 25-minute video call with a body double gets ADHD brains moving in a way that a task list never will.
30-day money-back guarantee. Email us within 30 days of purchase and we refund you. No questions, no forms.

Stop staring at the task. Start the session.

The printable cadence that turns "I cannot start" into "I started at 10:02 and finished by 10:47".

30-day money-back guarantee. No questions asked.

Pair it with

ADHD Focus Planner — the daily planning system that queues up what you will body-double on next.

ADHD Tax Audit Kit — the 90-day audit is an ideal first body doubling project.

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