Tools › ADHD & attention › Body Doubling Session Plan
🧑🤝🧑 ADHD & attention · Free printable tool
Body Doubling Session Plan
Work alongside someone, in person or online, to get started and keep going: plan the session, the blocks and the check-ins.
Body doubling means doing your task while another person does theirs, in the same room or on a video call. Many people with ADHD say it makes starting and staying on task easier. Research on it is still limited and mostly based on experience, so treat it as an experiment: try a few sessions and note what changes.
What is inside
- ✓With whom and where (a friend, a colleague, an online co-working room, a muted video call)
- ✓My goal for this session, in one concrete sentence
- ✓Before I start
- ✓My work blocks
- ✓Check-in at the end
- ✓What helped, what to change next time
- ✓My focus from 0 to 10: alone ___ / with a body double ___
How to use it
- 1Print it, or open it on a tablet and fill it with a stylus.
- 2Use it for one week before judging it. New habits need a few repetitions.
- 3Bring it to your doctor or therapist: a filled sheet says more than memory.
This tool supports self-management. It is not a diagnosis and does not replace professional care.
Other tools for ADHD & attention
🗓️ ADHD Daily PlannerOne page, one day: three must-dos, visible time blocks, planned breaks and a two-minute evening review.
🧩 Task BreakerTurn the task you keep postponing into ten-minute steps. The first one takes two minutes.
🔁 If-Then PlansImplementation intentions: the best-tested technique against procrastination. Decide now what you will do when the moment comes.