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Free ADHD Body Doubling Session Planner
Prepare to work alongside someone.
Turn a vague “let’s work together” into a small, agreed session. Set one goal, protect time for the opening and ending, and copy a card to discuss with your partner.
Use the free plannerHow to use this planner
Choose your own task
Name one small outcome. Your partner does not need to do the same work.
Budget the whole session
Include both check-ins in the total so the work block has a clear end.
Agree and begin
Copy the card, arrange the session yourself and leave a return point at the end.
A smaller plan, in practice
- Before25 minutes, opening 2, closing 3.
- A workable versionCheck in 0–2 → work 2–22 → close 22–25.
- BeforeOnly ten minutes together.
- A workable versionUse two minutes to begin, five to work and three to close.
- BeforeThe task is still unfinished.
- A workable versionName what changed and write the next action; extending the session is optional.
Agree on the session before starting
Body doubling here means working alongside another person while each of you has a task. This planner organizes the session; it does not predict focus, productivity or ADHD symptoms.
Agree on the time, communication and stopping point with the other person. In-person and remote sessions use the same agenda. If nobody is available, the first-step planner can help you prepare an individual task.
Your plans, your choice
Entries stay on this page and disappear on reload. This tool does not save or send your entries. Copy uses your clipboard; Print opens your browser’s print dialog. There is no account, automatic app import or reminder.
Practical organization tools, not ADHD tests, diagnosis, or treatment. No outcome is guaranteed.
Questions before you start
Does this match me with someone?
No. Arrange a partner and any call or meeting separately.
Does the timer start automatically?
No. This is a timed agenda, not a countdown. Use a separate timer if useful.
Can my partner see my entries?
No. This is a private page, not a shared document. Share only what you choose to copy.
Will the card be saved?
No. Entries disappear on reload. Copy or print the card before leaving.
Keep going at your own pace
Read the body-doubling guide, or use the focus timer and other planners below.
Take your next step with Mind Vortex
Explore the app when you want a place for your ongoing tasks. This web plan is not automatically transferred.
Explore Mind Vortex