Body Doubling for ADHD: What is it and How Can it Support your Focus?
- Zoe Lewis
- 2 days ago
- 3 min read
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 to work. Despite what others may have told you, it's not because you lack willpower. You are just lacking the right support for your ADHD brain! Body doubling is an extremely simple and shockingly effective tool.
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 while you work individually.
Types of Body Doubling for ADHD
There are many different ways body doubling can be utilized, making it a very versatile tool. Here are a few different types of body doubling with examples of how they can be implemented.
In-Person
Meeting up with 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
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
Why Does it Work?
There are many reasons why this is an effective strategy for folks with ADHD! Here are a few.
Creates External Accountability
ADHDers are not known for having consistent internal motivation. 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 making 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.
Sets a "Work Vibe"
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 will model productivity and being focused, which subconsciously makes you follow along. It's a behaviour cue, and we naturally want to fit in socially!
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.
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.
Text a friend and ask if you can plan to meet at a coffee shop and work together
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
Tip: a great way to make your body doubling sessions even more effective is to start off my sharing your goals for what you would like to complete, and then celebrating what you did get done at the end.
If you happen to have decluttering to do and would like a little extra support, perhaps you can consider my supportive decluttering sessions. It takes the core concepts of body doubling, layered with coaching as you work through your items. I provide gentle, compassionate support as you navgiate those challenging decluttering decisions. And we will celebrate your progress along the way!
If you're interested in learning more, let's meet for a free discovery call.
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