For many individuals with ADHD, staying focused—especially on tasks that aren't particularly engaging—can be a real struggle. One strategy that has proven helpful for some is called “body doubling.” This technique can boost productivity and help you achieve what you set out to do.
So, what exactly is body doubling? It’s a method where you work on a task while someone else is present, either physically or virtually. This person doesn’t do the work for you; instead, their presence serves as a gentle reminder to keep you on track. Imagine it like having a workout buddy who motivates you simply by being there, even if they’re not lifting the same weights.
Personally, I’ve found that body doubling can be incredibly effective. For instance, I often struggle with tackling my emails each morning—a task I usually find quite daunting. However, I’ve found that going to the Yale Library first thing in the morning significantly helps me to get started. The library’s cozy and quiet atmosphere makes it a perfect environment for focusing. The short walk each morning also helps me to slowly transition to work transition, and makes me much more motivated to dive into my email backlog. This routine helps me overcome the initial inertia and makes managing my emails much more manageable.
How Body Doubling Works
Why does body doubling work so well? Having another person nearby can serve as a gentle reminder to stay focused and resist distractions. It also boosts motivation, whether you’re at home, in the classroom, or at work.
The effectiveness of this strategy varies depending on the individual and the situation. Finding the right body double is key, and it may take some trial and error to discover what works best for you, depending on your environment and the specific task.
There’s no one-size-fits-all approach to body doubling. Your body double doesn’t need to be working on the same task—or even working at all. They could simply be nearby, perhaps reading a book or browsing their phone, while you tackle your project.
For instance, I’ve found that having a quiet but engaged presence helps the most. I’ve used body doubling while writing, with a friend sitting nearby working on their own project. Their presence alone helps me resist distractions like my phone or the urge to do something else!
Here are a few ways body doubling might look:
At Work: Ask a coworker to sit with you in a conference room or on a Zoom call while you work on a presentation. Their presence can help keep you motivated and focused.
At Home: Tackle household chores while chatting on the phone with a friend, or watch a “Clean With Me” video on YouTube to stay on task while cleaning.
At School: Study alongside a classmate in the library, or join a study group to prepare for an upcoming exam. The collective focus of the group can help you stay on track.
At a Coffee Shop: Grab your laptop and head to a coffee shop, where the ambient noise and presence of others working around you can help you stay focused on your tasks.
In a Library: Sit in a quiet corner of the library with your work or studies. Being surrounded by others who are quietly focusing on their own tasks can create an environment conducive to concentration.
How Body Doubling Can Help
Body doubling can create a sense of accountability, helping you to stay focused and avoid distractions. It can also bring structure to your day and improve time management.
However, body doubling isn’t the perfect solution for everyone with ADHD. Some people might find it distracting rather than helpful to have someone nearby, while others may worry about becoming too dependent on this strategy to get things done.
Understanding the benefits and potential drawbacks of body doubling can help both kids and adults with ADHD determine if it’s the right approach for them. Personally, I’ve learned that it’s important to balance body doubling with strengthening my own focus skills. While having someone around is helpful, I also practice working independently to build my concentration.
Bringing Body Doubling Into Your Routine
Given how effective body doubling can be, it’s a strategy I’ve incorporated into my own work and coaching practice. In fact, in my group coaching sessions, we’ll be using body doubling as a core part of our process!
These sessions offer a structured environment where you can experience the benefits of body doubling firsthand. Whether you’re working on a project, organizing your space, or studying for an exam, our group setting provides the perfect opportunity to focus alongside others who understand the unique challenges of ADHD.
It’s not just about staying on task—it’s about building a supportive community that helps you thrive.
Key Takeaways
Accountability: Having a body double can create a sense of responsibility.
Not for Everyone: Body doubling might not be effective for every person with ADHD.
Avoiding Dependence: Some people may worry about becoming too dependent on having a body double to get things done.
If you’re considering trying body doubling, it’s all about finding what works best for you. Whether you prefer working alongside a friend or just having someone nearby, this strategy could be the key to harnessing your focus and getting more done. And if you’re looking for structured support, consider joining my group coaching sessions this September, where you’ll have the opportunity to experience body doubling in a collaborative setting.
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