Body Double: ADHD

For many people with ADHD, staying focused on tasks, especially the boring or overwhelming ones, can feel like an uphill battle. Enter one of the simplest yet surprisingly effective ADHD-friendly tools out there: body doubling.

So, What is Body Doubling?

Body doubling is when you work alongside another person to help you stay focused, motivated, and accountable. It doesn’t mean they’re helping you do the task; it just means they’re there. Sometimes it’s in person (a friend quietly working beside you), and sometimes it’s virtual (joining a coworking Zoom or FaceTime session).

The presence of another person helps your brain stay engaged, making it easier to start, follow through, and finish what you set out to do.

Think of it like having a gym buddy, but for your brain.

Why Body Doubling Works for ADHD Brains

For people with ADHD, attention isn’t about trying harder. It’s about what engages the brain’s interest and reward systems. ADHD brains crave stimulation, structure, and accountability, three things body doubling naturally provides.

Here’s why it works:

1. External structure:
   Knowing someone else is present creates a sense of gentle pressure to stay on task. It mimics the focus that often comes from working in an office or classroom setting.

2. Accountability:
   You’re not necessarily reporting to the other person, but their presence helps anchor you to the task. It’s harder to wander off when someone else is in “focus mode” beside you.

3. Reduced overwhelm:
   Tasks that feel daunting, like cleaning, paperwork, or answering emails, can feel more manageable when you’re not alone in the process. Even silent company helps lower that sense of mental resistance.

4. Task initiation support:
   For many with ADHD, starting is the hardest part. Scheduling a body double session gives your brain a clear cue: It’s time to begin.

5. Increased dopamine:
   Human connection can boost dopamine levels, which are often lower in ADHD brains. That small boost of motivation and reward helps you stay engaged longer.

What Body Doubling Looks Like in Real Life

Body doubling can be as formal or as casual as you want. Here are a few examples:

• At home: You invite a friend over for a “clean and chat” session: you each tackle your own mess while keeping each other company.

• At work: You and a coworker plan a quiet focus hour where you both work independently but stay on camera or in the same room.

• Online: You join a virtual coworking group (many ADHD-friendly ones exist on Zoom, Discord, and TikTok Live).

• Therapeutic use: Some therapists or ADHD coaches use body doubling in sessions to help clients complete tasks like organizing paperwork or managing digital clutter.

There’s no one “right” way to body double, it’s all about what helps you stay focused and supported.

How to Start Using Body Doubling

If you’d like to try it out, here are a few tips:

• Start small. Pick one task that you usually avoid, like paying bills, sorting laundry, or finishing a report.

• Choose your “double.” This could be a friend, coworker, family member, or even someone from an ADHD coworking community online.

• Set a time limit. Decide how long you’ll work and check in briefly before and after. Using a pomodoro timer can be a great way to structure focus and break times.

• Keep it simple. You don’t need to talk the whole time. In fact, many people prefer quiet focus with short check-ins or background music.

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Body doubling isn’t about needing someone to “watch” you, it’s about creating an environment where your brain can thrive. For many people with ADHD, this small shift can make a huge difference in daily productivity, motivation, and self-compassion.

Whether it’s working beside a friend, joining a virtual coworking space, or simply scheduling a focus session with your therapist, body doubling helps turn intention into action.