SKILL.md
ADHD Body Doubling Skill 🐱⚡
Part of the ADHD-founder.com Ecosystem "German Engineering for the ADHD Brain"
What This Skill Does
Provides punk-style body doubling sessions for ADHD founders that:
- ⚡ Gets you started when you can't
- 🎯 Keeps you accountable without shame
- 🧠 Breaks tasks into micro-steps
- 🏆 Celebrates starts, not just finishes
- 💼 Focuses on business outcomes, not just tasks
Core Philosophy
"Start > Finish" - Every attempt counts "No Shame Zone" - Struggles are data, not failure "ROI First" - We measure impact, not just hours "Your Pace" - We adapt to you, not the other way around
The ADHD-Founder Difference
This skill is built for founders 50+ who are done with:
- ✗ Generic productivity advice
- ✗ Life hack fluff
- ✗ Therapy-speak
- ✗ Hustle culture
This is systems. Not tips.
Usage
Start a Session
/body-doubling start [duration]Example: /body-doubling start 2h for a 2-hour focus session
During a Session
- Check-in prompts every 25-50 minutes
- Micro-tasks when you're stuck
- Dopamine Menu when you need a reset
- Emergency Reset when completely blocked
End a Session
/body-doubling doneTriggers session autopsy and celebrates what you accomplished.
Features (Free Version)
🔥 Core Body Doubling
- Punk-style accountability
- No guilt, no shame
- Sessions that respect your energy
🎯 Business Check-Ins
- "What moved the needle today?"
- Revenue-focused progress tracking
- Time ≠ Value metrics
🧠 Dopamine Menu
- 7 quick resets (2-5 min)
- Science-backed, not procrastination
- Get back to focus fast
🚨 Emergency Reset Protocol
- 6-step unblock when totally stuck
- 1-minute intervention
- "I'm back" in under 60 seconds
📊 Session Autopsy Template
- What worked? What didn't?
- Learn from every session
- Improve without guilt
🔄 The "Fuck the Plan" Button
- Original plan failing? Rebuild fast
- No shame, just pivot
- Adapt and continue
Premium Teaser 🚀
Want more? These advanced protocols are available in the ADHD-founder.com Founder Circle:
✨ ROI Dashboard - Track time investment vs. revenue generated ✨ Founder Hot-Seat - Live sessions for acute business blockers ✨ Peer-Founder Matching - Accountability partners in your industry ✨ German Engineering Protocol - Full operating system setup ✨ Executive Burnout Prevention - Sustainable performance systems ✨ 1-on-1 Strategy Sessions - Personalized ADHD business optimization
👉 Visit ADHD-founder.com/founder-circle to unlock premium features.
Commands
| Command | Description |
|---|---|
/body-doubling start [time] |
Start focus session |
/body-doubling status |
Where are you at? |
/body-doubling stuck |
Get help when blocked |
/body-doubling menu |
Dopamine reset options |
/body-doubling done |
End session + autopsy |
/body-doubling abort |
Kill session (no shame) |
/body-doubling roi |
Track revenue vs. time |
/body-doubling founder |
Premium upgrade info |
Best Practices
- Be honest - We can't help if you lie to us
- Start small - 25 minutes is a valid session
- Focus on impact - Not hours, outcomes
- Embrace imperfection - A partial session beats no session
- Talk back - The more you engage, the better it works
About ADHD-founder.com
"German Engineering for the ADHD Brain"
Built for founders 50+ who want:
- Systems over life hacks
- ROI over activity
- Results over routines
🎯 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
Body doubling is not about being perfect. It's about not being alone with the struggle.
This skill is a free sample of what's possible. The full system awaits.