Body Doubling for ADHD: What It Is & How It Can Help You Focus

Jun 8

ADHDers are all too familiar with knowing what needs to be done, but feeling some inexplicable resistance towards doing it. Suddenly, everything except what you need to be doing seems more interesting (even if you've been avoiding it for weeks). Or you can't help but keep picking up your phone to doomscroll while sitting at your desk when you’re supposed to be working. Despite what others may have told you, it's not because you lack willpower. Sometimes, your ADHD brain needs external support to get started and stay focused. Body doubling is an extremely simple strategy that can make tasks easier to start and stick with.

Two people sitting side by side on their laptops.

What is body doubling?

At its core, body doubling is having someone else present with you while you're working. They don't have to be collaborating with you, or working on the same thing. It's being in the presence of someone else who is focused while you work individually.

The idea is simple: having another person’s presence can provide external structure, accountability and a cue to stay engaged with the task at hand.

Types of body doubling for ADHD: in-person & virtual

There are many different ways body doubling can be utilized, making it a very versatile tool. Body doubling can be done in-person, or virtually. Here are a few examples for each format.

In-Person

Meeting up with a friend to work together at the library
Working at a coffee shop where other people are around
Going to a co-working space
Scheduling a "paper night" for family members to get together and go through papers
Studying alongside a classmate before or after class

Virtual

Jumping on a call or video call while you work
Putting on a "body double with me" YouTube video
Using a body doubling website like Focusmate (psst.. here's a link for a free month of Focusmate Plus!)
Live streaming yourself doing work on social media

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Why does body doubling help with ADHD?

I know, the concept of body doubling sounds a bit… strange. But there are plenty of reasons why it’s so effective for those with ADHD!

Creates External Accountability

ADHD motivation can be inconsistent, especially when we have to focus on something that isn’t particularly interesting or immediately rewarding. It can be fleeting, or only exist when looking at tasks we are interested in (being important to others isn't enough, it needs to be genuinely interesting).

Setting a time to body double creates urgency and the social pressure to show up and start working at a specific time. Having someone around you who knows what you’re supposed to be doing externalizes the commitment you’ve made and makes it feel more real.

Helps with Task Initiation

Often the hardest part is just getting started! Body doubling in any form creates a gentle "on-ramp" to transitioning into work mode. For someone with ADHD, having another person there can make the first step feel more concrete and easier to begin.

Sets a "Work Vibe" + Co-regulation

Part of why people love taking their laptop to a cafe or the library to get stuff done is for the atmosphere. Your body double provides a visual cue that it’s time to focus, which can make it easier to transition into work mode.

Brings in the Fun Factor!

Which is no small thing. Fun is fuel for ADHD brains, we truly need it! Having a friend to work with or body doubling video to watch is much more than just sitting at your desk trying to grind out work. Alone. Quietly. All day long.

Body doubling is the perfect way to punctuate the day with some interest, fun, and novelty while still staying on track and getting things done.

Busy cafe scene, people sitting at tables and a barista working in the background

How do I start?

The good news is, getting started with body doubling can be super simple! Here are a few starting points to consider. Which one you go with will depend on your preferences and needs.

Ask a classmate if they’d like to meet at a coffee shop and study with you
Find a body doubling video on YouTube that looks interesting and save it for your next work session
Browse online for virtual body doubling groups
Meet a friend at the library and each work on your own assignments

Tip: a great way to make your body doubling sessions even more effective is to start off by sharing your goals for what you would like to complete, and then celebrating what you did get done at the end.

Body doubling is just one tool. What if you had a whole toolkit that was built for your brain?

If you' consistently struggle with getting started, staying focused and following through (even when you know what you need to do) ADHD, AuDHD or executive function coaching can help you figure out what’s getting in the way and build strategies around that.

Book a free 20 minute discovery call to talk about what you’re struggling with and find out how coaching can help you feel more in control of your workload.

Book your free discovery call today!

Last Updated: August 2026

Zoe Lewis, AACC

Zoe Lewis is an ADDCA Associate Certified ADHD Coach and the founder of New Bloom ADHD Coaching, where she provides 1:1 virtual ADHD, AuDHD, and executive function coaching for university and college students.

Based in Toronto, Ontario, Zoe works with post-secondary students across Canada and around the world who are struggling with procrastination, task initiation, time management, organization, motivation, emotional regulation, and the everyday challenges of executive dysfunction.

Zoe brings both professional training and lived experience to her work. While maintaining a strong academic performance, she always felt like she was drowning in overwhelm. Consistently cramming the night before, and feeling like everyone else was more put together. Falling into a severe period of burnout lead to her ADHD diagnosis, where she realized it wasn't a lack of trying, it had been the ADHD all along.

Now as a coach, Zoe provides students with the support she wished she had in University. She collaboratively helps students understand their brain and develop practical, personalized strategies that fit their lives.

Zoe completed ADHD and life coaching training through the ADD Coach Academy (ADDCA) and holds an ADDCA Associate Certified Coach (AACC) credential. She has also completed Level 1 certificates of study in ADHD and Foundations with the Institute for Challenging Disorganization.

Through New Bloom ADHD Coaching, Zoe writes about ADHD, AuDHD, executive functioning, motivation, procrastination, productivity, organization, and navigating university and college with a neurodivergent brain.

https://newbloomadhdcoaching.com/