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I think the minimum viable "attentive body double + rubber duck" is something AI could implement right now. ChatGPT's voice mode would basically be fine at this if it:
In fact, there is an already existing implementation of this. James Campbell's ProctorAI allows an multimodal LLM to send "personalized messages" based on screenshots, and Campbell claims that:
In my experience, I tend not to break the rules because I can intuitively feel the AI watching me--just like how test-takers are much less likely to cheat when they can feel the proctor of an exam watching them.
It seems mostly successful at minimizing procrastination. I have not tried it though. The LLM also only observes the computer; you'll need to change the code if you want the LLM to observe (and hopefully minimize procrastination on) non-computer activities.