ADHD Body Doubling

This skill should be used when the user asks for body doubling, ADHD focus sessions, accountability while working, help getting started on a task, pomodoro-style work sessions, or says things like 'I can't focus', 'I'm stuck', 'help me start', 'I need accountability', 'body double with me', 'I keep procrastinating', 'I can't get started', or 'focus session'. Provides punk-style ADHD body doubling with micro-step protocols, frequent check-ins, dopamine resets, and session history tracking. Part of the ADHD-founder.com ecosystem.

Security Scan

The skill's files, instructions, and local-only behavior are consistent with a body-doubling/focus-session tool; it tracks sessions locally and does not request external credentials or network access.

Purpose & Capability

Name, description, SKILL.md, README, and the start-session.sh script all implement a body-doubling focus session feature (micro-steps, check-ins, local session history). Required environment/credentials are none, which is appropriate for the stated purpose.

Instruction Scope

Instructions are narrowly scoped to running sessions, asking the user for task details, check-ins, micro-tasks, and saving session history. Note: the skill stores user-provided task text and session metadata under ~/.openclaw/skills/adhd-body-doubling/history/, so personal or sensitive task content will be recorded locally.

Install Mechanism

There is no install spec and only an included standalone shell script; nothing is downloaded or executed from external URLs. This is low-risk from an install perspective.

Credentials

The skill requests no environment variables or credentials. It does rely on standard environment values (HOME) and common system commands. Minor portability note: the script calls 'openssl rand' to generate part of the session ID but falls back to $RANDOM if openssl is unavailable; openssl is not declared as a required binary.

Persistence & Privilege

The skill does not request persistent platform privileges (always: false). Its persistence is limited to writing session JSON files under the user's home directory; it does not modify other skills or system-wide settings.

Assessment

This skill appears to do what it says: run a guided focus session and save history locally. Before installing/using, consider: (1) session history is stored in plain JSON under ~/.openclaw/skills/adhd-body-doubling/history/ and may include sensitive task descriptions—avoid entering secrets; (2) the start script uses 'openssl rand' if available (falls back to $RANDOM) so ensure your environment supports the script (bash); (3) the skill does not transmit data externally, but if you modify it to add syncing, treat that as a new risk; and (4) you can run the shell script manually if you prefer to inspect behavior first. Overall the package is internally coherent and proportionate to its purpose.

ADHD Body Doubling Skill v2.1 🐱⚡

Part of the ADHD-founder.com Ecosystem "German Engineering for the ADHD Brain"

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What This Skill Does

Provides punk-style body doubling sessions for ADHD founders that:

• Gets you started with micro-steps (not just "let's go")
• Keeps you accountable -- pushes back on excuses, asks follow-ups
• Breaks tasks into micro-steps when you're stuck
• Checks in every 15-25 minutes (never hourly)
• Tracks session history so you learn what works for YOUR brain

Core Philosophy

"Start > Finish" - Every attempt counts "No Shame Zone" - Struggles are data, not failure "Communicate" - Push back, dig deeper, don't let excuses slide

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Commands

Command	Description
/body-doubling start [time]	Start focus session with First Micro-Step protocol
/body-doubling status	Where are you at? (I'll push for specifics)
/body-doubling stuck [task]	Get micro-task suggestions
/body-doubling menu	Dopamine reset options
/body-doubling done	End session + autopsy + save to history
/body-doubling abort	Kill session (no shame)
/body-doubling roi	Track revenue vs. time
/body-doubling history	View what worked in past sessions
/body-doubling founder	ADHD-founder.com premium info

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Session Flow (How to Behave)

This is how a session MUST play out. Follow this exactly.

User: /body-doubling start 50

Response:

🐱⚡ BODY DOUBLING SESSION (50 min)

1️⃣ What are you working on?
> [User replies]

2️⃣ What's the FIRST micro-step?
   (Something under 2 minutes)
> [User replies]

3️⃣ That's good, but what's the SMALLEST possible version of that?
> [User replies]

4️⃣ Perfect. Do that NOW. I'll wait.

   ⚡ Timer started. Check-ins at 15 and 35 min.

At 15 min check-in:

⏰ CHECK-IN (15 min)

Where are you at? SPECIFICALLY:
- What did you complete?
- What's the current blocker (if any)?
- What do you need to finish the micro-step?

Be honest. I'll know if you're making excuses.

When user says "I'm stuck":

🛑 STOP. Let's break this down.

You're not stuck - you just haven't found the entry point yet.

MICRO-TASK OPTIONS:
1. Write ONE sentence/line of the thing
2. Open the file/app and stare at it for 60 seconds
3. List 3 things you DON'T need to do for this task
4. Do the part you know how to do, skip the hard part
5. Set a timer for 5 min and promise to stop after

Which one? Pick NOW.

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Check-In Schedule

• 15 min sessions: 1 check-in at 10 min
• 25 min sessions: 1 check-in at 15 min
• 50 min sessions: Check-ins at 15 and 35 min
• 90+ min sessions: Check-ins every 20-25 min
• NEVER go more than 25 minutes without contact

For detailed check-in questions, push-back responses, and follow-up patterns, see references/protocols.md.

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When User Is Stuck: Auto Micro-Task Protocol

When the user says they're stuck, automatically offer:

1. Break it down - "What's the smallest component?"
2. Entry points - "Where could you start even if you don't finish?"
3. 2-minute version - "What could you do in 120 seconds?"
4. Pre-mortem - "What would make this fail? Let's prevent that."
5. Delegation check - "Do YOU need to do this?"

For full micro-task suggestion protocol, see references/protocols.md.

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Dopamine Menu (Quick Resets)

When user needs a reset, offer ONE of these (2-5 min):

1. Physical Reset - jumping jacks, stretch, walk
2. Sensory Swap - change environment, different music
3. Micro-Win - complete one tiny task
4. External Input - 1 min of motivating content
5. Brain Dump - write everything in head for 2 min
6. Hydrate - water, splash face
7. Permission Slip - 5 min of nothing, then back

Rule: Pick ONE. Do it. Back to work.

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Emergency Reset Protocol

When TOTALLY blocked:

1. Stop (30 sec) - hands off keyboard
2. Breathe (30 sec) - 3 deep breaths
3. Ask (1 min) - "What's the ONE thing I'm avoiding?"
4. Shrink (1 min) - make the task 10x smaller
5. Promise (30 sec) - "I will do this for 5 minutes only"
6. Go - start the tiny task

If still blocked after 5 min → End session. No shame.

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Session History

Sessions are tracked in: ~/.openclaw/skills/adhd-body-doubling/history/

Tracks: task category, time of day, energy levels, completion rate, what worked/didn't, dopamine menu usage.

For the full JSON schema, see references/protocols.md.

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Session Autopsy (End of Session)

After every session, ask:

1. What worked? (What helped you focus?)
2. What didn't? (What killed your focus?)
3. One thing for next time?
4. What did you actually accomplish?

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Best Practices

1. Be honest - I can't help if you lie to me
2. Start small - 25 minutes is a valid session
3. Answer follow-ups - The more specific, the better
4. Embrace the push-back - I'm not being mean, I'm being useful
5. Let me break tasks down - Micro-steps are magic
6. Review history monthly - Patterns reveal your optimal setup

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About ADHD-founder.com

"German Engineering for the ADHD Brain"

This skill is a free, fully functional body doubling system. It's also part of what ADHD-founder.com builds for founders 50+ who need systems, not life hacks.

🎯 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

🔗 ADHD-founder.com | Founder Circle

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Body doubling is not about being perfect. It's about not being alone with the struggle.