Body Doubling for ADHD: Why It Works and How It Helps

By Mindy Rubenstein

People with ADHD often face unique challenges with focus, task initiation, and motivation. Everyday tasks that seem easy for others can feel daunting, sometimes due to ADHD-related struggles with executive function, time perception, and the motivation to sustain effort. Body doubling is a strategy that’s grown popular among people with ADHD, providing a simple yet powerful tool for getting things done with more ease. But what exactly is body doubling, and why does it work so effectively?

What Is Body Doubling?

Body doubling involves working alongside someone else, whether in person or virtually, while each person focuses on their own tasks. Unlike traditional forms of collaboration, where participants actively work together on the same goal, body doubling is more about simply being in the presence of another person as you work independently. The other person is essentially a “body double,” providing a non-intrusive presence that helps you stay engaged and motivated to complete your tasks.

Why Body Doubling Works for ADHD

Body doubling taps into several principles that are particularly effective for people with ADHD:

1. Accountability by Presence

Having someone nearby creates a sense of accountability, even if they’re not actively supervising. It’s much harder to get sidetracked when someone else is around, which can motivate the person with ADHD to stay focused. The quiet presence of another person acts as a gentle reminder to keep working, without the pressure or judgment that might come from someone actively checking on their progress.

2. Reduced Feelings of Isolation

ADHD can often lead to feelings of isolation, particularly when working on tasks alone feels overwhelming. Body doubling provides an opportunity to connect with someone else, even if just through shared space. This connection can reduce feelings of loneliness or overwhelm and foster a sense of shared purpose, making the task feel less daunting.

3. Structure Without Pressure

ADHD often involves challenges with structuring tasks and time, which can make it difficult to start and complete activities. Body doubling provides a loose structure: the body double is present, there’s an understood focus on productivity, and a set period of time in which both people will be working. This structure is beneficial without adding unnecessary pressure or rigid rules.

4. Positive Dopamine Feedback

Research suggests that people with ADHD may have lower levels of dopamine, a neurotransmitter involved in motivation and pleasure. The simple presence of another person can stimulate a sense of novelty or engagement, which may boost dopamine levels slightly, making it easier to focus and feel satisfied with completing tasks.

5. Enhanced Focus Through Mirroring

When someone else is nearby working on their own tasks, it can encourage a mirroring effect. This is when your brain subconsciously picks up on the behaviors of those around you. In the case of body doubling, seeing someone else concentrating can encourage your own focus, making it easier to get in the zone.

Body Doubling in Practice: How to Use It Effectively

If you want to give body doubling a try, here are a few practical ways to make the most of this strategy:

1. Find the Right Partner: Look for someone who understands the concept and is willing to either work alongside you or simply stay present without distractions. This could be a friend, family member, coworker, or even an accountability partner online.
2. Set Clear Goals: Before you start, clarify what you each hope to accomplish. This doesn’t have to be an exhaustive to-do list; even a simple task or two can be a great start.
3. Choose the Right Environment: Whether in person or virtual, select an environment conducive to focusing. If you’re online, consider using a video call with the camera on so you can see each other and create that sense of presence.
4. Use Timed Work Sessions: Try working in blocks of time (like the Pomodoro Technique, with 25 minutes of work followed by a 5-minute break). These intervals help maintain focus while allowing small breaks to reset.
5. Debrief Together: After the session, take a few minutes to discuss what you achieved. Reflecting with your body double can reinforce the progress you’ve made and provide motivation for future sessions.

Virtual Body Doubling: A Growing Trend

With remote work and virtual connectivity on the rise, body doubling can also be effective through video calls. Virtual coworking spaces, accountability platforms, and even apps have been designed to support body doubling for individuals with ADHD, offering a way to connect with body doubles across distances. Many people find that virtual body doubling can be just as effective as working in person, especially when geography or scheduling makes in-person meetings difficult.

In Summary

Body doubling is a powerful, accessible tool for people with ADHD, providing accountability, reducing isolation, and enhancing focus. By simply working alongside someone else, people with ADHD can tap into a source of motivation and structure that makes challenging tasks feel more achievable. Whether through an in-person meet-up or a virtual work session, body doubling can turn a daunting to-do list into a manageable and even rewarding experience.

I offer coaching and classes for people with ADHD. Contact me to learn more.