People with Attention Deficit Hyperactivity Disorder (ADHD) struggle to stay on task. Feeling unable to focus is a hallmark of the disorder, and professionals have recommended countless coping mechanisms to help with this, to varying degrees of success.
One of the more helpful coping mechanisms is Body Doubling.
The idea of body doubling has been around for decades, but in recent years, it has gained popularity, spawning many virtual body doubling groups and becoming a staple in many people’s coping mechanism toolbox.
This article will cover what body doubling is, how to do it effectively, how to find a body doubling partner, and other tips and tricks that can help you stay focused.
Think you have ADHD? Take this free, online ADHD test to screen yourself for symptoms and get connected with a therapist near you.
What Is Body Doubling?
Body doubling is when two or more people get together, online or in person, to work side by side. This doesn’t mean working together; oftentimes, they are working on two completely different tasks. They also don’t have to talk, although many body doubling partners encourage goal setting and a debrief time.
The idea behind body doubling is that you’ll work harder and stay on task if someone else is there to watch you. You’re less likely to doom scroll when the person next to you is hard at work.
And the results of this surprisingly simple coping mechanism speak for themselves: body doubling works.
Is Body Doubling Effective?
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Multiple studies have found body doubling to be effective. Although many of them focus on people with ADHD, body doubling can be effective for people with all kinds of neurodivergence and even neurotypical people (or people without a neurodivergence like ADHD, autism, OCD, etc).
How Does Body Doubling Work?
Why is body doubling effective? How can just being in someone else's space make such a big impact on productivity? Turns out, there is a scientific explanation behind this coping mechanism.
External Accountability
Simply knowing someone else is present can subtly push you to stay on task (you don’t want to “waste” the shared time). There is also some mild social pressure: You don’t want to come across as lazy.
People with ADHD often have heightened emotional sensitivity, especially to perceived rejection (a symptom called Rejection Sensitivity Dysphoria). Wanting to make a good impression can help make body doubling more effective.
Helps with Overcoming Task Paralysis
Task Paralysis is common in people with ADHD, although it happens in other people, too. Basically, task paralysis is when the tasks you have to do feel too big, too boring, or too hard, and you freeze up instead of completing them.
For many people with ADHD, simply starting the task is the biggest hurdle. Body doubling can take away that hurdle.
It’s Easier to Copy Modeled Behavior
Coming up with the energy to complete a task on your own can be exhausting and sometimes insurmountable. But copying someone else’s focused behavior can be easier.
Body doubling works because both people come to the session with the expectation that they will be getting stuff done. From there, seeing someone work primes the brain to get into a focused state.
Helps Support Executive Function
People with ADHD often have executive dysfunction. Executive functioning is important for staying on task, prioritizing tasks, and resisting distractions.
Having someone else sitting next to you, whether virtually or in person, can be grounding. Now the brain does not have to find the energy to juggle all these thoughts, priorities, and to-do lists on its own. It can rely on the steady presence of someone next to them.
Helps with Prioritizing and Committing to Tasks
Many body doubling groups encourage you to list your goals at the beginning of the session, update your body doubling partner as the session goes on, and provide a final update at the end.
This helps everyone be accountable. If you say you’re going to accomplish something and then don’t end up accomplishing any of it, your body doubling partner can ask you why.
This social pressure of one’s work being perceived can help people commit to a task and see it through, instead of jumping from one task to another or feeling unable to start any tasks.
Downsides of Body Doubling
This doesn’t mean that body doubling is for everyone. It has some downsides and limitations, including:
- It’s not strongly backed by science yet. Although some studies have shown that it can be helpful, more research is needed to be conclusive.
- Body doubling largely relies on the quality of the body double. If they talk a lot, leave often, or aren’t reliable, it can be more of a hindrance than anything.
- The “presence effect” of having someone near you when you work might wear off over time or diminish with overuse.
- Depending on your personality and needs, having someone with you while you work can cause more stress, leading to performative work instead of real work, or making it difficult to get things done.
Body doubling is an accessible and usually free coping tool. If you struggle with ADHD, it is a good idea to try it out for yourself.
Who Could Use Body Doubling?
Body Doubling isn’t just for people with ADHD. It can also be helpful for:
- People with depression who have a hard time getting started on tasks
- Remote workers who don’t have coworkers to keep them accountable
- People with autism
- People with trauma, who might have difficulty concentrating as a result of their trauma
- Anyone who is having difficulty starting or finishing a task
Body doubling is a tool, and like any tool, its effectiveness is based in part on how you use it.
How to Find a Body Double
Communication and setting clear expectations are important before a body doubling session. Some things to discuss with your body double partner before a session include:
- How long will the session be
- If you will be talking during the session
- If you will be taking breaks during the session
- What type of work you will be doing (desk work, chores, exercise, etc.)
- What level of communication is expected during the session.
Most people recommend starting every session by discussing your goals and updating each other at the end of the session.
Many apps and online body doubling groups make finding a body double partner easy. These apps have set rules that users must abide by. For example, FocusMate is a virtual body doubling platform that offers 25, 50, or 75 minute sessions. Users can denote whether they will be at the desk or moving around during the session. And they can opt for muted sessions, in which a chat function is used for communicating or for using speakers.
Having these options already chosen for you allows you to easily match with someone with the same preferences.
Other Strategies and Tools
Body doubling is one tool in your toolbox, but just like a real toolbox, you’ll need to fill it up with more skills.
A therapist can help you find coping skills that work for you. To talk to a therapist today, reach out to Lifebulb. We accept most insurances and have little to no wait times.
