ADHD Tip 3: Find Focus with Body Doubling
- Dorian Cunion
- May 27
- 3 min read
What is Body Doubling
Body doubling is a productivity strategy where an individual works on tasks, particularly those they find challenging, boring, or difficult to initiate, while another person is simply present. This presence can be physical – someone sitting quietly in the same room – or virtual, such as staying connected via a video call or even just an open phone line. Crucially, the "body double" doesn't typically assist with the task or engage in conversation; their role is one of quiet companionship and support. The effectiveness lies not in active help, but in the power of presence.
This strategy leverages principles of social facilitation and implied accountability, acting as an external scaffold to support internal self-regulation challenges, such as maintaining focus, initiating tasks, and persisting through difficulties, which are common for individuals with ADHD.
Why Body Doubling Works for ADHD
The seemingly simple act of having someone nearby can have a profound impact on focus and productivity for the ADHD brain:
Enhanced Accountability: The presence of another person, even passively, creates a subtle sense of social pressure and responsibility. This external accountability can make individuals more likely to start tasks, stay on track, and resist the urge to procrastinate, feeling they "can't waste this gift of time". Deepwrk notes accountability check-ins significantly increase goal completion odds.
Focus Anchor: The body double can serve as a physical or virtual anchor point, helping to ground a mind prone to wandering. Their quiet presence serves as a gentle, external reminder to refocus on the task at hand.
Reduced Distractibility: The focused (or at least calm) presence of the double can help create a more settled work environment, potentially buffering against both external interruptions and internal restlessness. The double’s passivity is key here; interaction could become another distraction.
Calm Modeling (Potential): Some suggest the body double might unconsciously model a state of calm focus, which the person with ADHD may subtly mirror.
Novelty and Energy: Introducing another person into a typically solitary (and perhaps tedious) task can add an element of novelty, which is often engaging for the ADHD brain. It can shift the energy of the workspace.
Easier Task Initiation: Just knowing a body doubling session is scheduled can help overcome the initial inertia and difficulty in getting started on tasks that are often avoided.
How to Implement Body Doubling
Identify Suitable Tasks: Recognize which tasks consistently trigger procrastination, boredom, or difficulty focusing when attempted alone (e.g., paying bills, organizing paperwork, writing reports, doing homework, tackling chores).
Find a Body Double: This could be a friend, family member, roommate, colleague, or peer. It can even be someone hired for temporary support or found through dedicated online services (see resources). The double doesn't necessarily need to have ADHD themselves.
Set Clear Expectations: Before starting, agree on the time, duration, and the specific task(s) to be worked on. Crucially, clarify the body double's role: to be a quiet, supportive presence with minimal interaction or interruption. The double might work on their own quiet task, read, or simply be present.
Choose the Format: Decide whether the session will be in person or virtual (e.g., Zoom, Google Meet, FaceTime, a simple phone call with the line kept open).
Experiment: Try different session lengths and incorporate breaks as needed (perhaps using the Pomodoro technique in conjunction), and see what works best for maintaining focus and completing tasks.
Finding Body Doubles
Personal Network: Ask friends, family members, or colleagues if they'd be willing to sit with someone (physically or virtually) while they work. Frame the request clearly, explaining it's a productivity strategy: "I heard this can help with focus. Would you mind just being on Zoom with me while I tackle this report? Maybe you have something quiet you could work on too?".
Online Platforms & Communities: Several services cater specifically to body doubling needs:
Deepwrk: Provides structured, facilitated group body doubling sessions via video call, specifically for adults with ADHD, along with a 24/7 silent focus space and community features.
Focusmate / Groove: Co-working platforms (mentioned in ADDitude ) where individuals connect virtually for focused work sessions, essentially providing body-doubling partners on demand.
The increasing availability of virtual body doubling options reflects the effectiveness of the strategy and the need for accessible, flexible support, especially as remote work becomes more prevalent.
Body Doubling Resources:
Attention Deficit Disorder Association (ADDA) - Explanation and Why It Works: https://add.org/the-body-double/
Deepwrk - Structured Virtual Body Doubling: https://www.deepwrk.io/
If ADHD is hindering your productivity, working with an executive coach can help you develop the habits, routines, and skills necessary to focus and follow through more consistently. If you are interested in learning more, schedule a discovery call. We can discuss how we can help you better manage your ADHD.
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