Looking for a Focusmate alternative? Start with what body doubling can and can't do.
Focusmate is virtual body doubling: you book a 25-, 50- or 75-minute session, a stranger shows up on video, you each say what you will do, and you work. Three sessions a week are free; unlimited sessions cost $8 a month billed yearly or $12 month to month.1 For a block of work you have already chosen, it is one of the best tools there is. The gap is everything that happens before the session starts.
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What Focusmate does well
Body doubling works: another person in the room, even a stranger on video, makes starting and staying with a task easier for many adults with ADHD (how body doubling works). Focusmate makes that available on demand, around the clock, for close to nothing.1 If you know what to do today and simply need a witness to sit down and do it, book a session and go.
Where it runs out
A Focusmate partner does not know your week, your priorities or what you have been avoiding since Tuesday. You have to decide what the session is for, book it, show up, and decide again for the next one. For many people the stuck part is exactly that chain: choosing, starting, switching and following through across a whole day, not sitting still for fifty minutes once the choice is made. Body doubling supplies presence. It does not supply a plan, and it does not come looking for you when you drift.
What a daily coach changes
Get Up and Flow Full Support gives you one coach, the same person every workday, who starts the day with you: a 30-minute Jump Start call to plan and prioritize, reminders before each commitment with the context you need, up to two 15-minute Bonus Time calls a day when you stall, and a short Retro to close the day. Coaches are on call 8am–5pm Eastern, Monday to Friday. It is $200 a week, with a full money-back guarantee on your first week, or $750 a month, with no contract. Many clients keep using Focusmate for long work blocks; the coach handles the day around them.
Side by side
| Feature | Focusmate | Get Up and Flow Full Support |
|---|---|---|
| Who is with you | A different stranger each session | The same coach every weekday |
| Planning your day | You | A 30-minute Jump Start call with your coach each morning |
| When you drift | Nothing until your next booked session | Reminders before each commitment; a live call within the day |
| Availability | Around the clock, on demand | 8am–5pm Eastern, Monday–Friday |
| Price | Free (3 sessions a week); $8/month yearly or $12/month monthly for unlimited | $200/week or $750/month |
How to choose
- Focusmate fits if you already know what to work on and want cheap, on-demand company to do it.
- Get Up and Flow fits if choosing, starting and switching are the problem, or if your days fall apart between the sessions you do book (why starting is the hard part).
- Both is common: the coach runs your day, Focusmate fills the long blocks.
Neither is a substitute for diagnosis or treatment; if you are undiagnosed or in crisis, start with a clinician (coach vs. therapist). For the wider field, see every ADHD coaching option compared.
Sources
- Focusmate pricing page, focusmate.com/pricing, read October 22, 2026: three sessions a week free; Plus unlimited “$8/mo. billed annually or $12/mo. billed monthly.”
- Get Up and Flow pricing and schedule: getupandflow.co/#pricing and FAQ.