Ep# 68 - How to Use Accountability for ADHD Motivation: Body Doubling, Check-Ins & Follow-Through

In this episode, I share how I use accountability as a practical tool for ADHD without it feeling punishing or pressured. If you've got ADHD (or AuDHD), deal with time blindness, procrastination loops, or resistance like PDA / demand avoidance, this approach can help you stay present, reduce overwhelm, and actually follow through. I break down the three types of accountability (personal, public, and community), explain why body doubling works so well for ADHD brains, and show how simple check-ins can turn "I'm stuck" into momentum—plus why celebrating small wins rewires motivation over time. You'll also hear about my Patreon Accountability Club (including daily body-doubling sessions and weekly check-ins), and I'm offering a free month for listeners for a limited time. Click here and claim your one free month to the Tier A Plus Patreon Community.

Show Notes:

Join Jen's Accountability Club!

A highly interactive monthly membership where you meet with me live every week for accountability, body-double sessions, journaling, and monthly Q&A. It's designed for ADHD/AuDHD brains that need connection and support taking action — so you're not doing it all alone. Click here and claim your one free month to the Tier A Plus Patreon Community.

Brain.fm — A Focus Tool I Use Every Day

It's not music, or binaural beats. Brain.fm is science-backed sound made for ADHD brains and it's genius! I listen while I work and I can feel my brain lock in, no distractions. I want you to try it for 30 days free, with my link! No catch. Cancel anytime.

Hugimals — Weighted Comfort for Kids & Adults

I own Hugimals, give them as gifts, and love that they're made by a neurodivergent founder who understands nervous system needs. These weighted stuffed animals and pillows help with anxiety and overwhelm, and you can get 15% off anytime using my link and code JENKIRKMAN (it never expires).

Appointed — Planners, Notebooks & Desk Goods

Appointed notebooks are my go-to — I buy my spiral notebooks and Le Pen pens from them and use them daily for lists, journaling, and planning. You can get notebooks monogrammed and save 15% off with my link and code JENKIRKMAN.

Bookshop.org — Books I Recommend

I love Bookshop.org because every purchase supports independent bookstores, not Amazon, while still shipping directly to you. I've curated book lists on ADHD/AuDHD and mental health, and you can get 20% off everything when you shop using my link.

UnHide — Soft, Weighted Comfort

I love UnHide's products — their vegan weighted blankets, pillows, robes, and socks are incredibly soft and calming, especially if you're neurodivergent and soothed by gentle weight and cozy textures. You can get 20% off with my link and code JEN20.

The Time Timer - a Cute Visual Time Tool!

I use my Time Timer every single day. I have a pink one from the MOD collection. I use it to help me visualize time during work blocks, breaks, and completing tasks. There's no discount, but when you use my link I earn a percentage that goes directly into supporting this podcast.