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ADHD Body Double Check-In Worksheet

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

Step 1 of 5

Choose the closest starting point

What’s the support problem right now?

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

Practical ADHD Toolkit · Completed worksheet

ADHD Body Double Check-In Worksheet

Starting point
First guided action
Enough for this round
Return cue

Use it for one real situation

When this worksheet helps

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

  • 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.

Different stuck points need different moves

Practical starting paths

Open the situation closest to yours. These examples are options, not answers that are inserted into your worksheet.

I need help starting but do not know how to ask.

Draft one request: ‘Could you stay with me for ten minutes while I start __? I will tell you when I begin.’

I ask for accountability but the check-in is too vague to help.

Name the task, time, and visible finish line for the first short block.

I feel embarrassed needing someone nearby.

Write the practical reason this helps: shared presence lowers the starting barrier. Then make the smallest request.

I start with support but drift when it ends.

Leave a restart cue before the check-in ends: the next file, action, or timer to return to.

Only if you need more support

Choose what comes next

Task initiationUse task initiation to shrink the task before the check-in begins.Open support →Friction removalRead the friction removal guide for more ways to lower activation energy.Open support →A deeper focus systemUse the Focus Workbook for lower-friction attention practice on hard days.Open support →

Questions that often block progress

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.

Understand the pattern

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.

Open

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.

Open

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.

Open
Prepared and product-reviewed by the Practical ADHD Toolkit editorial teamReviewed 30 August 2026How we review tools
Sources and further support

Source material

The Practical ADHD Focus Workbook
Daily focus exercises, Reducing distraction, Building steadier attention

Longer-form support

The Practical ADHD Focus Workbook
Use daily exercises to reduce distraction, find a smaller entry into focused work, and build steadier attention.

Independent guidance

NICE guideline NG87: ADHD diagnosis and management

CDC: ADHD in adults

These references set context and safety boundaries; they do not clinically validate each worksheet prompt.

ADHD Body Double Check-In Worksheet | Practical ADHD Toolkit