ADHD body doubling is a popular strategy for improving focus and productivity. For individuals with Attention Deficit Hyperactivity Disorder (ADHD), staying on task can be a challenge, especially when working independently. If you or a loved one regularly experience difficulty with staying on task or working independently, we offer private ADHD assessments for London, Oxford and surrounding areas. For more information about how ADHD commonly presents in boys, take a look at our article ADHD Boys.
Body doubling offers a simple yet effective solution by leveraging the presence of another person to help maintain attention and motivation. Whether it’s a friend, coworker, or an online partner, the concept of body doubling can be adapted to various situations, making it a versatile tool for individuals with ADHD. Understanding how body doubling works and why it is so effective can help people incorporate this technique into their routines to overcome distractions and achieve their goals.
What Is Body Doubling in ADHD?
Body doubling is a productivity technique where an individual with ADHD works alongside another person, either in person or virtually, to stay focused on tasks. The “body double” doesn’t need to actively participate in the task; their presence alone provides accountability and a sense of structure.
This technique works because people with ADHD often struggle with self-regulation and attention when working alone. Having someone else nearby creates a subtle external pressure to remain on task, reducing the likelihood of distractions or procrastination [1].
For example, someone might use body doubling while:
- Completing household chores alongside a family member.
- Studying or working in a shared space with a friend or colleague.
- Joining virtual coworking sessions or using body doubling apps to connect with an online partner.
Body doubling is not limited to in-person interactions. Online platforms and communities have made it easier than ever to find support, with many individuals connecting through apps, forums, or video calls to practice body doubling remotely.
The beauty of this approach lies in its flexibility and simplicity. Whether it’s a brief session to tackle a specific task or a regular part of the daily routine, body doubling can help individuals with ADHD work more effectively, achieve their goals, and reduce the stress of working alone.
How Body Doubling Works
Body doubling works by creating an environment of shared presence and accountability. When a person with ADHD works alongside another individual – a “body double” – the simple act of having someone else nearby provides motivation and focus. The body double doesn’t need to engage in the same task or provide direct assistance; their presence alone is often enough to help the individual remain on track [1].
This technique leverages external structure to compensate for challenges with internal regulation often faced by individuals with ADHD. Whether in person or through virtual platforms, body doubling reduces the temptation to procrastinate or get distracted, as the sense of being observed fosters accountability.
For example, someone may find it difficult to clean their room alone but can easily tackle the task with a friend sitting nearby or participating in their own activity. Similarly, remote workers with ADHD might benefit from joining virtual coworking sessions where others are present online, creating a shared focus space.
The Concept of Body Doubling and Why It Helps Neurodivergent Individuals
Body doubling is particularly beneficial for neurodivergent individuals, including those with ADHD, autism, and anxiety. For many, starting and maintaining focus on a task can feel overwhelming due to difficulties with executive functioning, time management, or sensory regulation.
The presence of a body double acts as a grounding force, providing structure and reducing the mental burden of working alone. It creates an environment where tasks feel less daunting and more achievable. For neurodivergent individuals, the social aspect of body doubling can also offer reassurance and motivation. Knowing that someone else is there – even if they aren’t actively participating – helps to alleviate feelings of isolation, stress, or self-doubt.
Additionally, body doubling can reduce anxiety by creating a calming, supportive atmosphere. Whether it’s tackling work deadlines or household chores, the shared presence of a body double can help individuals approach tasks with less resistance and greater confidence.
Mirroring vs Body Doubling: Understanding the Differences
While body doubling and mirroring share similarities, they are distinct concepts with different purposes:
- Body Doubling:
This technique involves having another person present to provide accountability and focus. The body double may or may not be performing the same task, but their role is to support the individual in staying on track. For example, a body double might sit quietly nearby while someone completes their work or join a virtual coworking session for mutual accountability. - Mirroring:
Mirroring, on the other hand, involves mimicking or reflecting another person’s actions, often unconsciously. In the context of ADHD or autism, mirroring might occur as a way to build rapport, regulate emotions, or learn social cues. For instance, a child with ADHD might mirror a peer’s behaviour to fit into a group setting.
The key distinction is that body doubling is a deliberate strategy to improve focus and productivity, while mirroring is typically an unconscious or socially-driven behaviour. Both can be valuable tools for neurodivergent individuals, but body doubling is specifically designed to address challenges with task management and attention.
Understanding the differences between these concepts helps individuals choose the right approach for their needs, whether it’s staying focused on a task or navigating social interactions more effectively.
Benefits of ADHD Body Doubling
ADHD body doubling is a powerful technique that brings numerous benefits to individuals who struggle with focus and productivity. By introducing external accountability and a supportive presence, body doubling can transform how tasks are approached, helping to overcome common ADHD challenges.
How Body Doubling Improves Focus and Productivity
One of the primary benefits of body doubling is its ability to enhance focus and productivity [1]. Individuals with ADHD often face difficulties initiating or completing tasks due to challenges with executive function and attention regulation. The presence of a body double provides a structured environment that encourages task engagement.
For example, working alongside someone else—whether in person or virtually—creates a subtle sense of accountability. This helps reduce the urge to procrastinate or become distracted, as the individual feels more compelled to stay on task. Additionally, knowing that someone is present, even if they aren’t directly involved in the work, can make mundane or overwhelming tasks feel more manageable.
Body doubling also works by breaking the isolation that can make tasks harder to tackle. For instance, a student might find it easier to complete assignments in a study group [1], or a remote worker may benefit from a virtual coworking session where others are visibly working toward their goals.
Body Doubling and Children: At School and Home
Body doubling can be a highly effective strategy for children with ADHD, both at school and at home. By providing a supportive and structured presence, body doubling helps children stay focused on tasks, manage distractions, and develop essential skills for learning and daily life.
Body Doubling at School
In the classroom, children with ADHD often struggle to sustain attention during lessons or complete tasks on time [2]. Body doubling can provide the accountability and encouragement needed to help them succeed. For instance, a teacher, teaching assistant, or peer can act as a body double by sitting nearby while the child works on assignments.
This supportive presence can:
- Help the child feel more engaged and less overwhelmed by tasks.
- Serve as a gentle reminder to stay on track without being overly intrusive.
- Create a sense of partnership, making work feel less isolating and more collaborative.
Teachers can also implement small group activities where students work alongside one another, encouraging shared focus. For example, pairing a child with ADHD with a buddy who is also completing the same activity can create a positive and productive environment.
Body Doubling at Home
At home, parents or siblings can act as body doubles to support children with ADHD during homework, chores, or daily routines. For instance, a parent might sit at the dining table while the child completes their homework, offering encouragement and redirecting focus when necessary.
This approach works well for tasks the child may find challenging or uninteresting. For example:
- When cleaning their room, the child may benefit from having a parent nearby, tidying alongside them or simply being present.
- During homework, having a parent work on their own tasks—like reading or managing household paperwork—can create a calm and focused atmosphere.
Body doubling also helps reduce feelings of frustration or overwhelm that children with ADHD often experience when working alone. The physical presence of a trusted adult provides reassurance and motivation, making tasks feel more achievable.
The Benefits of Body Doubling for Children
For children with ADHD, body doubling can:
- Foster a sense of connection and shared purpose, reducing resistance to tasks.
- Encourage positive routines, helping children build skills for focus and self-regulation.
- Alleviate anxiety or frustration by breaking tasks into smaller, more manageable steps with support.
By incorporating body doubling into a child’s routine at home and school, parents and educators can help them build confidence, develop focus, and achieve greater success in their daily activities. With patience and consistent support, this simple strategy can make a significant difference in the lives of children with ADHD.
Body Doubling and Its Applications
Body doubling is a versatile technique that can be adapted to suit various challenges, making it useful not only for individuals with ADHD but also for those with autism, anxiety, and other neurodivergent conditions. By fostering focus, accountability, and emotional support, body doubling has become a valuable tool across different contexts, including working from home, managing daily responsibilities, and tackling tasks that feel overwhelming.
Managing Anxiety with Body Doubling Techniques
For individuals with ADHD, anxiety often compounds challenges with focus and task management. Body doubling can help alleviate this anxiety by providing a calming and supportive presence [1]. When someone else is nearby, the pressure to perform can feel less overwhelming, and the act of sharing space can reduce feelings of isolation.
Body doubling is especially effective for tasks that provoke anxiety, such as organising cluttered spaces, tackling a long to-do list, or approaching high-stakes work. Having a body double present helps shift the focus from internal stress to the external task at hand. For example, a parent might sit with a child while they complete homework, offering silent reassurance and creating a sense of safety.
Virtual options, like body doubling apps or online communities, are also valuable for managing anxiety. Joining a virtual session with others who share similar challenges fosters a sense of connection and normalises the experience, reducing feelings of self-doubt or shame.
Combining the benefits of accountability, focus, and emotional support, body doubling becomes an effective strategy for not only improving productivity but also reducing the stress and anxiety that often accompany ADHD. Whether at home, in the workplace, or online, this simple yet impactful technique can make a significant difference in the lives of individuals with ADHD.
Is Body Doubling Only for ADHD? Exploring Its Use in Autism and Anxiety
While body doubling is widely associated with ADHD, its benefits extend beyond this condition. Individuals with autism and anxiety can also find body doubling to be an effective strategy for managing their unique challenges.
For those with autism, body doubling provides a sense of structure and reassurance. Tasks that might feel daunting, such as starting a project or navigating a new routine, can become more manageable when someone else is present. The nonverbal presence of a body double can reduce the sensory overload often experienced by individuals with autism, allowing them to focus more effectively.
In the case of anxiety, body doubling offers emotional grounding. Tasks that trigger anxiety, such as decluttering a messy room or preparing for a presentation, can feel less overwhelming when another person is there to provide silent support. The shared space helps shift attention away from internal worries and toward the task at hand, creating a calming effect.
This adaptability makes body doubling a valuable tool for a broad range of neurodivergent individuals, helping them stay focused and regulated in challenging situations.
ADHD Body Doubling for Working from Home: Staying on Task in a Solo Environment
For individuals with ADHD, working from home can present significant challenges. The absence of external structure, coworkers, or a dedicated workspace often leads to distractions, procrastination, and difficulty maintaining focus. Body doubling provides a practical solution for overcoming these hurdles in a remote work setting.
Virtual body doubling has gained popularity among remote workers with ADHD. Online coworking platforms and apps allow individuals to join video sessions where participants work on their own tasks in a shared virtual space. This setup mimics the accountability of an in-office environment, encouraging focus and productivity.
For example, an individual working from home might schedule regular virtual body doubling sessions during their most challenging tasks, such as responding to emails or completing a detailed report. The presence of others, even virtually, helps maintain attention and reduces the temptation to engage in distractions like scrolling social media or tidying up unnecessarily.
Additionally, having a family member or friend act as a body double at home can provide similar benefits. For instance, a partner working alongside you on their own tasks in the same room can create a productive and focused atmosphere.
Integrating body doubling into a remote work routine may help individuals with ADHD to better manage the lack of external structure, improving their focus, task completion, and overall productivity.
Practical Tips for Using Body Doubling
Body doubling is most effective when approached with intention and planning. Whether at home or online, the key is to create an environment that fosters focus, accountability, and comfort. By tailoring body doubling sessions to your unique needs, you can make this technique an integral part of your routine.
Setting Up Effective Body Doubling Sessions: At Home or Online
To get the most out of body doubling, start by deciding on the format that works best for you – whether that’s in-person sessions with a friend or family member or online support through a virtual platform.
At Home:
At-home body doubling is ideal when you have a trusted partner who can provide support without being intrusive. Choose someone who understands your needs and is willing to sit with you as you work. This could be a friend tackling their own tasks nearby, a family member quietly reading, or a partner working alongside you.
Set up a dedicated workspace that’s free of distractions. Ensure you and your body double are clear about the session’s purpose – whether it’s to clean, study, or complete a work project. Having a shared understanding of the session’s goals helps maintain focus and accountability.
In-person options, like studying with a friend or coworking at a library or café, are also effective and cost-free. These informal setups can provide the same benefits as structured sessions without requiring any financial investment.
Online:
If in-person support isn’t available, online body doubling offers a flexible alternative. Platforms like video conferencing tools, ADHD-specific body doubling apps, or virtual coworking communities allow you to connect with others in real time. Platforms like Zoom, Google Meet, or Microsoft Teams can be used for informal virtual coworking sessions with friends, colleagues, or online groups.
For an effective online session, choose a platform that is simple and reliable. Join a community or group that aligns with your needs, such as one specifically designed for neurodivergent individuals. Set clear objectives for your time together, and communicate these with your virtual body double.
In both cases, structure the session with a clear start and end time. Use tools like timers or scheduled breaks to prevent burnout and ensure the session remains productive.
The Role of Professional Help in ADHD Body Doubling
Professional support can enhance the effectiveness of body doubling, particularly for individuals struggling to manage their ADHD independently. Therapists, ADHD coaches, or productivity specialists can help you tailor body doubling techniques to your specific challenges and goals.
For example, a therapist specialising in ADHD may guide you in identifying the types of tasks that benefit most from body doubling. They can also provide strategies to manage emotions, such as frustration or anxiety, that might arise during sessions.
ADHD coaches can work with you to create a sustainable routine, integrating body doubling into your daily life in a way that complements your existing responsibilities. They may also help you connect with online or in-person communities offering body doubling support.
In professional settings, productivity consultants or workplace accommodations specialists can recommend ways to incorporate body doubling into your workday. This might include setting up virtual coworking sessions with colleagues or requesting support from supervisors to create an environment conducive to focus.
Combining professional guidance with practical body doubling techniques can optimise this approach to overcome ADHD-related challenges and achieve greater focus and productivity in all areas of your life. Consider contacting your HR department to find out what support they can offer to help you integrate this technique into your workplace.
Conclusion
ADHD body doubling is a straightforward yet highly effective technique that can transform how individuals approach tasks and manage their day-to-day responsibilities. By providing accountability, structure, and emotional support, body doubling helps tackle the challenges of focus and productivity that often accompany ADHD. Whether through in-person sessions, online platforms, or specialised apps, this strategy is versatile and accessible, making it a valuable tool for individuals looking to overcome procrastination, reduce anxiety, and stay on track.
At Oxford CBT, we understand the unique challenges faced by individuals with ADHD and are here to provide tailored support. Through Cognitive Behavioural Therapy (CBT), we help clients develop practical strategies to manage ADHD symptoms, including integrating tools like body doubling into their routines. Our experienced therapists work with you to identify your needs, improve self-awareness, and create sustainable habits that enhance focus and productivity.
Whether you’re new to body doubling or looking to refine how you use it, Oxford CBT offers the guidance and expertise to help you harness this technique as part of a comprehensive ADHD management plan. Reach out to us today to learn how we can support you in achieving your goals and leading a more balanced, fulfilling life.
References
- Rebecca Joy Stanborough, MFA (2022) Body Doubling for ADHD: What Is It and How Does It Work?. healthline.com. https://www.healthline.com/health/adhd/body-double-adhd
- Imeraj et al. (2013) The impact of instructional context on classroom on-task behavior: a matched comparison of children with ADHD and non-ADHD classmates. Journal of school psychology. https://pubmed.ncbi.nlm.nih.gov/23870443/
Author – Tom Murfitt
With over a decade’s experience in providing Cognitive Behavioural Therapy, Tom has worked in both the NHS and private sector to help adults and children to overcome a range of difficulties and improve their mental wellbeing. In addition to being an experienced CBT therapist, Tom is also an accredited Mindfulness teacher, providing courses locally, in businesses and schools. You can read more about us here.
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