Unlocking the Power of Body Doubling
Do you ever find yourself staring blankly at a screen, unable to start that big project, or getting perpetually distracted from household chores? You're not alone. Many people, especially those with ADHD or executive function challenges, struggle with task initiation and sustained focus.
The secret weapon you might be missing? Body doubling.
What Exactly is Body Doubling?
Body doubling is a productivity technique where you work on a task in the physical or virtual presence of another person who is also working on their own separate task. This isn't co-working where you collaborate, but rather the simple presence of another person that acts as an anchor for your attention.
Your "body double" serves as an accountability partner, providing a gentle, non-verbal nudge to stay on task. Knowing that someone else is working nearby makes you less likely to deviate from your task because it creates an unspoken rule: We are both here to work. You may feel a mild, positive social pressure to stay on track. Ever wonder why fitness classes are so much more effective than working out independently? Body doubling.
The Positive Impacts of Body Doubling
The simple act of having someone else nearby offers several benefits:
Boosts Task Initiation: The hardest part of any task is often starting it. A body double creates a subtle pressure or structure that helps overcome the activation barrier, making it easier to just begin.
Improves Focus and Reduces Distractions: The presence of another person serves as a low-key, continuous external cue that you should be working. It helps to minimize the urge to self-interrupt (like checking your phone or wandering off) because you feel that positive social pressure, even if they aren't directly watching you.
Enhances Time Perception: For many who struggle with executive function, time can feel abstract. A body double grounds you in the present moment, making it easier to track how much time has passed and stay engaged for a specific duration.
Fosters Accountability: While your double isn't actively managing your work, their presence provides passive accountability. You're less likely to abandon a task if someone else is nearby diligently working on theirs.
Pro Tip: : If you don’t have one person you feel comfortable body doubling with, consider going to a cafe, coffee shop, library or park for social accountability.
Reduces Feelings of Isolation: Working on difficult or boring tasks can feel lonely. Body doubling provides a sense of shared purpose or mission, making the work feel more manageable.
When to Use a Body Double
Body doubling is most effective for tasks that require sustained, independent effort but are tend to get pushed off due to procrastination or distraction.
Use body doubling when you need to:
Start a difficult project: Need to write that first paragraph of a report or outline a presentation?
Tackle "boring but important" administrative tasks: Filing taxes, sorting emails, or organizing documents.
Perform household chores: Cleaning the kitchen, folding laundry, or tidying a room (you and your double can both clean, just in separate areas).
Focus on repetitive work: Data entry or formatting large spreadsheets.
Sites to Leverage for Virtual Body Doubling
The rise of remote work and the power of video calls have made virtual body doubling incredibly accessible. You can now connect with accountability partners globally! Many individuals often find executive function coaching to be a very helpful accountability tool, far beyond body doubling.
Here are some platforms and sites where you can find or host a body doubling session:
Focusmate provides scheduled accountability with an internet stranger who also needs some accountability. Social interaction is not allowed except for stating what you want to work on during the session. We only recommend this for adults.
Focused Space allows you to set realistic goals for the day, join live body-doubling sessions, and celebrate progress with sessions that fit your schedule. They offer 100+ guided body-doubling and planning sessions each week. Start your day by setting goals in a “Wake-Up Call,” and attend as many body-doubling sessions as you’d like throughout the day.
ADDA- Virtual Groups and Body Doubling has virtual peer support groups with members of a variety of specialized support spaces (ex: beginners, women with ADHD, men with ADHD, non-binary people with ADHD, entrepreneurs with ADHD, etc.)
Imissmycafe is an online tool that recreates the ambiance of a coffee shop to help people focus or relax while working or studying at home. It allows users to customize a virtual environment by mixing various background sounds, such as baristas making drinks, rain, and quiet chatter, and often includes features like a Pomodoro timer and Spotify integration.
CoFocus connects people for 50 minute 1:1 video sessions for mutual accountability to stay focused and be productive. You can book your own sessions and get matched with individuals.
I Think Divergent The Think Divergent app facilitates this by pairing users in a 30-minute timed text chat to work on their individual tasks, which is especially helpful for those with ADHD or other forms of executive dysfunction.
Dubbii:the body doubling app is an app that allows individuals to watch body doubling videos to help focus, breakdown large tasks into smaller pieces to reduce overwhelm, and track projects without shame!
Flow Club helps individuals fight procrastination and get their work done in a fun way! It allows individuals to join one another to drop into a productive flow.
Ready to trade your procrastination for productivity? Find a double, set a timer, and feel the gentle, focusing power of shared presence!
For more information on body doubling or to unlock more strategies to support your brain, sign up for a FREE consultation today!
