A paradiddle bar you can count
Start with the sticking on one surface before assigning it to the kit.
For a one-bar 4/4 exercise, play sixteen evenly spaced notes on a pad: R L R R, L R L L, R L R R, L R L L. R means right hand and L means left. Say “1 e & a, 2 e & a, 3 e & a, 4 e & a” as you play.
Follow that bar with four quarter notes, one on each numbered beat. Listen for the first quarter arriving without a pause or an extra tap. If the doubles make you hurry, slow down and compare the spacing within each group of four.
Once the sticking stays even, try it on the snare with an accent on the first note of each four-note group. Listen for four clear accents over the quieter notes. Then choose where it might fit on the kit and practice the groove before and after it, so moving between the sounds does not interrupt the pulse.