What is Body Doubling, and How Does It Relate to ADHD?

What is Body Doubling?

Body doubling is when someone works alongside another person (physically or virtually) in order to try to stay focused and productive. For some individuals, knowing that another person can step in and help out at any time can help them feel calm and reassured, while for others, just the simple act of having someone else present is enough to keep them motivated and on task.

A “body double”, in the context of body doubling, is the other person present. It takes on a different meaning from the traditional term, which refers to someone who stands in for an actor in films or TV shows. 

Why Does Body Doubling Work?

Since there’s little scientific research into the concept, most of the evidence for body doubling’s effectiveness is anecdotal. However, those who vouch for its benefits, including ADHD coach and body-doubling pioneer Linda Anderson, suggest that it works because it keeps people accountable. 

According to Anderson, the body double acts like an anchor, grounding the person to their task by providing a consistent, focused presence. Others also suggest that it helps to reduce loneliness, encourages mirroring (i.e. copying someone else’s productive behaviour), and can provide comfort.

Of course, working alongside another individual to stay on task may not work for everyone. Some people may find the presence of another as a motivator, while others might see it as a distraction. It’s important to figure out what works best for you.

How Does Body Doubling Work?

So you can better understand how body doubling works, let’s take a look at an example: 

Imagine you’re trying to tackle a long job application but every time you try to start, you end up scrolling on your phone instead. To help motivate you, you ask a friend to hang out with you and do admin while you complete the application form. Even though they’re not doing the form for you, their presence helps to keep you anchored to the task and makes it easier to stay focused until you’re done. This is body doubling in action. 

Using Body Doubling for ADHD

Difficulty focusing and completing tasks can be a common issue for those with ADHD, particularly for individuals who struggle with inattention. Although body doubling isn’t used exclusively for the management of ADHD, it’s often discussed in ADHD circles as a safe, low-risk technique that may help with task completion. 

In universities or workplaces, body doubling can be incorporated into ADHD accommodations for individuals who find it beneficial. Since it typically requires just another person’s presence rather than specialist resources, it’s one of the simplest accommodations to implement. 

If you’re an employer or educator, remember: the person serving as the body double should be briefed on their role and understand that they’re there to provide a supportive presence. It’s also helpful to let the individual choose when they want to use body doubling, where they want it to take place (online or in-person), and who they feel most comfortable working with.

What Are the Main Benefits of Body Doubling for ADHD?

Why else is body doubling recommended for ADHD? Here are some of the key benefits:

Safe to try: Body doubling is incredibly low risk — it doesn’t involve taking medication or drastic lifestyle changes. This makes it a great option for those with ADHD to explore. 

Flexible and easy to implement: The body doubling method can be carried out practically anywhere and can be used to tackle a whole range of different tasks. From cleaning and household chores to work tasks and other admin. 

Helps with task initiation: For people with ADHD, it’s not just maintaining focus that’s tricky; starting a task can be challenging too. Body doubling helps with task initiation because it provides a sense of purpose. Whether through shared goals, verbalising intentions, or simply knowing someone else is about to start work, it can make the task feel more meaningful and structured.

Encourages accountability without pressure: While the body double isn’t there to enforce rules or “police the other person”, the presence of them there, working, can encourage accountability and inspire productivity.

Can help with pacing and time management: Finally, some people with ADHD become hyper-focused on tasks or struggle with procrastination. Having another person around can help an individual with ADHD keep track of time and move forward at a steady pace.

How to Find a Body Double

The beauty of body doubling, particularly in the modern age, is that there are so many options for finding a partner. Use these tips to find your perfect body double partner:

In-Person Body Doubling

You can use a colleague, a friend, or a family member for in-person body doubling, but try to pick someone who:

• Won’t distract you
• Understands why you’re doing it
• Wants to help you focus
• Has their own task to complete 

It might be tempting to invite your best friend over while you write an essay, but if all they do is chat the whole time, it’ll become even harder to complete your task. Be honest with yourself and try to choose someone who will stay focused and knuckle down with you.

Online Body Doubling  

Nowadays, dedicated platforms like bodydoubling.com and Flown allow you to connect with people to work with virtually.

You can also find pre-recorded study and work sessions on YouTube, designed to mimic the feeling of someone being in the room with you. If you have ADHD and are fearful that you might get distracted by body doubling in person, this is a great option to try.

Anyone Can Give Body Doubling a Go

Remember, body doubling isn’t exclusive to those with ADHD. It may help to increase focus in both neurotypical and neurodiverse people at work, at home, or in education. 

Whether you’re looking for a simple way to boost productivity or need extra support staying on task, body doubling is an easy, flexible technique that anyone can try.