ADHD External Structure — body doubling／時間盲外化

Non-medical: This skill is about product/workflow design for task start and time externalization. It does not diagnose, treat, or “cure” ADHD. Not a substitute for clinical care.

When to use

• Designing a companion / focus mode / timer that helps start work when solo start cost is high.
• Built-in phone clocks feel useless; time needs to be seen or heard.
• You need product metrics that are not “fixed my ADHD.”

Problem framing (public, abstracted)

People describe needing body doubling (someone/something present so work can start) and externalized time (modes, spoken clocks, visible countdowns) because internal time sense is unreliable. Signal is product-shaped, not therapy-shaped.

Jobs-to-be-done

1. Lower the cost of the first step
2. Keep a low-friction sense of “someone is here”
3. Make a time block perceptible (visual mode, voice, fullscreen countdown)

Product patterns

Guardrails (required)

• No shame copy (“you failed your streak”)
• Every flow skippable
• Minimize data collection
• No medical claims in UI or marketing
• Optional, never coercive

Metrics (allowed)

• Time-to-first-action (start latency)
• % completing the first small block
• Voluntary return rate

Metrics (forbidden as success)

• “Cured ADHD”
• Forced streak length
• Compliance under threat

Anti-patterns

• Punitive streaks
• Overwhelm of notifications
• Medical / diagnostic wording
• Dark patterns that block “skip”

Tiny start-card template

Now (≤2 min):
Done looks like:
Body double mode: on/off
Timer: __ min (skippable)

Acceptance test

A cold-start user can begin a ≤2 minute first action with one tap and leave without punishment.

Out of scope

Clinical protocols; medication advice; publishing without operator approval; claiming to treat ADHD.