Body doubling means working on a task while someone else is present, in person or on a video call. For many people with ADHD, simply having another person there makes it easier to start a task, stay on it and finish it.
Attention Deficit Hyperactivity Disorder (ADHD) can make it challenging to focus, complete tasks, and stay organised. Many individuals with ADHD struggle with procrastination, distractibility, and executive dysfunction, making productivity an uphill battle. However, one effective strategy that can significantly improve focus and task completion is the body double technique.
What is the Body Double Technique?
The body double technique involves having another person physically present while you work on a task. Unlike an accountability partner, a body double does not necessarily have to engage in conversation or provide active encouragement. Their mere presence can create a sense of responsibility, reduce distractions, and enhance focus.
How Does the Body Double Technique Work?
For people with ADHD, the presence of another person can create a subconscious sense of structure and social expectation, making it easier to stay engaged in a task. This technique works because:
- External Motivation: Many individuals with ADHD struggle with intrinsic motivation, but external factors, such as another person being present, can create an immediate sense of urgency and focus.
- Reduced Distractions: It becomes harder to engage in unrelated activities, like scrolling on a phone or getting up frequently, when someone else is present.
- Accountability Without Pressure: Unlike traditional accountability partnerships, body doubles do not enforce deadlines or expectations, reducing stress while still encouraging task completion.
- Mirroring Effect: When the body double is also working on a task, the ADHD brain may naturally sync with their productivity, making it easier to stay on track.
Who Can Be a Body Double?
A body double can be anyone you feel comfortable with, including:
- A friend or family member
- A co-worker or study buddy
- A professional coach or therapist
- Even an online virtual presence via video call
How to Use the Body Double Technique Effectively
- Choose the Right Environment: Pick a quiet space with minimal distractions where both you and your body double can work comfortably.
- Set a Clear Goal: Before starting, determine what task you aim to accomplish during the session.
- Communicate Expectations: Let your body double know whether you need quiet companionship or occasional verbal check-ins.
- Use Virtual Options: If in-person body doubling isn’t possible, video calls or coworking sessions via platforms like Zoom or Discord can work just as well.
- Try Timed Work Sessions: Using techniques like the Pomodoro method (25-minute focus sessions followed by short breaks) can make body doubling even more effective.
While you’re here, check out EARLY (Access to Work Edition) – our tactile time-tracking cube designed to keep you focused and on track:
Body doubling at work
You don’t need special tools to try body doubling at work. A few simple options:
- Sit near a colleague who is also doing focused work, with an agreement not to chat.
- Set up a regular video call with a colleague where you both keep cameras on and work quietly.
- Join an online co-working session, many of which run at set times each day.
- Use a coaching session to start a task you have been putting off, then carry on afterwards.
Making it work for you
Start with a short session, such as 30 to 60 minutes, and a single clear task. At the end, say briefly what you got done. Some people find it helps to share their goal at the start, while others prefer silent company. If one person or format doesn’t work, try another: the right body double is someone whose presence feels calm rather than distracting.
Body doubling works well alongside other techniques. You could use the Pomodoro Technique to break the session into timed blocks, or eat the frog by using your first body doubling session of the day for your most dreaded task.
Frequently asked questions
Does body doubling have to be in person?
No. Many people body double over video calls or in online co-working sessions, which can work just as well as sitting in the same room.
Is body doubling only for ADHD?
No. Anyone can try it, but it is especially popular with people with ADHD who find it hard to start or stay on tasks alone.
Can body doubling be a reasonable adjustment?
It can be. For example, an employer might agree regular co-working time with a colleague. Talk to your manager about what would help.
NeuroDrive delivers neurodiversity coaching and assistive technology training remotely, and recommends assistive technology that fits how you work. If you live and work in England, Scotland or Wales, Access to Work may help pay for this kind of support. You do not need a formal diagnosis to apply. It usually starts with a workplace needs assessment. Related reading: the Pomodoro Technique and Eat the Frog.
Conclusion
The body double technique is a simple yet powerful strategy for individuals with ADHD who struggle with focus and productivity. By leveraging the presence of another person, whether in-person or virtual, tasks become more manageable, distractions decrease, and motivation increases. If traditional productivity methods haven’t worked for you, consider trying the body double technique—it may be the game-changer you need.