Can't start? I'll sit here while you do.

A free body doubling room. Type the one thing you're avoiding, press Start, and a calm buddy works beside you, checks in halfway, and celebrates when you finish.

The one task

Soft sound

Halfway check-in 👋

Still on ?

You did a whole session. 🎉

Why body doubling works

When you're alone with a task you've been avoiding, the hardest part is the first two minutes. Having someone nearby lowers that barrier: there's a gentle sense of "we're doing this now", and it's easier to notice when you've wandered off. Lots of people with ADHD use video co-working rooms or a friend on the sofa for exactly this.

This page gives you the low-pressure version: no camera, no small talk, no one judging. Just a companion, a visible timer and a nudge halfway.

Tips for a session that actually starts

Make the task embarrassingly small. Not "do taxes", but "find last year's tax form".

Pick the shortest session. Fifteen minutes you'll start beats an hour you won't.

Expect to drift. The check-in isn't a test. Tapping "back now" is a win.

Stack rounds, not willpower. When a session ends, decide if you want one more. Often you will.

Free tool by Now · Get the iPhone app

Add this free tool to your website

Teachers, bloggers and community sites are welcome to embed it. Copy this code:

<iframe src="https://udrwu9c0tjuedqy2.github.io/hla-focus/now/body-doubling-online/?embed=1" width="100%" height="760" style="border:0;border-radius:16px;max-width:760px" loading="lazy" title="Body doubling timer"></iframe><p><a href="https://udrwu9c0tjuedqy2.github.io/hla-focus/now/body-doubling-online/">Body doubling timer</a> by Honest Little Apps</p>

Now: ADHD Task Starter

Now: ADHD Task Starter helps you clear your head, pick the one thing that matters and begin with a short, visible timer. It's built for anyone who finds starting hard. Free on iPhone.

Free on the App Store

Questions

What is body doubling?

Body doubling means working on a task while someone else is present, even if they are doing something different. Many people, especially with ADHD, find it much easier to start and stay on a task when they are not alone with it.

Is the buddy on this page a real person?

No. It is an animated companion, not a video call. There is no camera, no microphone and nobody watching. For many people the gentle presence plus a check-in is enough to get going.

How long should a session be?

Start short. A 15 or 25 minute session is easier to begin than an hour, and you can always start another. The goal is to begin, not to be heroic.

What do the check-ins do?

Halfway through, your buddy asks if you are still on it. If you drifted, tap Back on it and carry on with no penalty. Drifting is normal; noticing it is the skill.

Does it make sound?

Only if you switch on the soft background sound, a gentle brown noise made in your browser. There is a quiet chime at the end of a session.

Is my task saved?

Your sessions today are counted on this device only. Nothing is sent anywhere.

Updated November 11, 2026.

Tiimo alternativeTiimo is an award-winning visual planner. If planning the day is not your problem but starting is, compare it with Now: one task, one first step, one timer.
Brain dump sorter: pick three for todayFree brain dump tool: type everything on your mind, split it into tasks, choose one main, one smaller and one bonus for today, and park the rest. No sign-up.
Start a two-minute timer for a task you keep avoidingA two-minute timer built for getting started. Name the task, write the smallest first step, press start. Stopping early still counts. Free, no sign-up.