John Lindberg ADHD Books
Practical books and guides for adult ADHD, focus, routines, work, study, and relationships.

ADHD tool

ADHD Body Double Check-In Worksheet

Ask for a short, specific body-double or accountability check-in that makes one task easier to start.

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Start one real task

ADHD Body Double Check-In Worksheet

Write a rough answer. One useful line is enough.

What’s the support problem right now?

Choose one small request. A body double is shared presence, not a performance review.

Pick the closest problem to open the write-in part of the worksheet.

Blank worksheet PDF

Choose the next support only if you need it

Task initiationUse task initiation to shrink the task before the check-in begins.
Friction removalRead the friction removal guide for more ways to lower activation energy.
A deeper executive-function systemUse the Executive Function Workbook for scaffolds that survive hard days.

Who this helps

Adults who work better alongside another person but struggle to ask clearly or use the support without turning it into pressure.

Use this when

  • A task is easier when someone is present.
  • You need help starting but do not need someone to take over.
  • You want a simple accountability check-in with a clear end.

Read next

I need an ADHD Friction Removal system that stays usable on normal days, low-energy days, and recovery days.

ADHD Friction Removal Systems That Are Easy to Keep Up

A lighter, easier-to-maintain system for ADHD Friction Removal that does not fall apart after one messy week.

I need a clear starting point for ADHD Task Initiation because starting feels heavier than the task itself.

How to Handle ADHD Task Initiation

A practical starting point for ADHD Task Initiation when starting feels heavier than the task itself.

I need an ADHD Scaffolding for Bad Days system that stays usable on normal days, low-energy days, and recovery days.

ADHD Scaffolding for Bad Days Systems That Are Easy to Keep Up

A lighter, easier-to-maintain system for ADHD Scaffolding for Bad Days that does not fall apart after one messy week.

Common questions

Do I need to complete every part of this worksheet?

No. Choose the closest problem and write only enough to make the next action visible. One useful line is a successful use.

What if I stop before the task is finished?

Use the restart cue. The worksheet is designed to make returning easier, not to demand a perfect uninterrupted session.

Want support beyond this worksheet?

The related John Lindberg book expands this worksheet into a fuller ADHD system with examples, troubleshooting, and repeatable routines.

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