10.15.24
Body Doubling Is the Best ADHD Hack You Might Not Be Using
Think of it like the buddy system for your ADHD brain.
Even before I’d heard of body doubling, I’ve always known I needed a little extra push to get certain things done. Whether it was calling my mom while I tackled a mountain of dishes or dragging myself to a busy café to write, I knew having someone around made everything feel more doable. I never put much thought into why it worked—I figured maybe I functioned better under pressure or enjoyed a social distraction from my otherwise boring to-do list. (Which is probably not untrue!)
But when I eventually got an adult ADHD diagnosis and began looking into the advice of the thriving online community, I realized I was doing more than multitasking or even coworking. I was tapping into the power of body doubling—a productivity hack that people with ADHD have embraced (but can be useful for just about anyone who needs a little extra motivation). Ever since then, it’s rare that a week goes by without me hitting up my friends for their unofficial support in getting shit done.
What is body doubling?
Body doubling is the practice of having someone—your body double—physically or virtually nearby while you tackle a task. Think of it like having a low-key accountability buddy who’s there to support you as you get stuff done, says Amelia Kelley, PhD, therapist and author of Powered by ADHD. It could be someone hanging out in your room while you clean it, hopping on FaceTime while you make that appointment, or joining you at the gym or grocery store.
“I’ve even body doubled for clients in session while they send a text that they’ve been dragging their feet on,” Dr. Kelley says. “It’s a way to support another person in accomplishing a task without actually completing it for them.”
There’s more to effective body doubling than simply being there—more on that later—but for now, let’s skip to the good part: Why does it work so well? For one, it taps into a psychological concept called social facilitation, which is a fancy way of saying we tend to perform better when we’re around other people, says Diane Miller, PsyD, a clinical psychologist who specializes in ADHD. “Being witnessed by others creates a low level of anxiety and pressure that’s sometimes needed to stay on task,” she explains.
As for body doubling for ADHD specifically, Dr. Kelley says it can help with some of our executive function difficulties. “If someone who has ADHD is struggling to motivate or focus, one of the most effective solutions is an increase of dopamine,” Dr. Kelley says, noting that there are several ways to do this, including medication and, yep, socializing. Same with switching up your routine, thanks to how much the ADHD brain loves novelty. “Doing anything out of the ordinary, even if it’s just working in a slightly different way or with a new person, also effectively gives you a boost,” Dr. Kelley says.
Not to mention, being around people we like can calm down our nervous system, which might be needed depending on how stressed we are about the task at hand. “It helps you motivate and it helps you regulate—that’s the essence of body doubling for ADHD,” Dr. Kelley says.
She notes there are other interesting theories at play here too, like how mirror neurons—the ones responsible for mimicking others—might be involved, but there’s still a lot we don’t fully understand about why body doubling is so effective. Even so, some researchers recognize it as a community-driven phenomenon that’s been championed by the ADHD and neurodiverse communities as a simple, effective way to get things done without feeling so stuck.
How do you do it?
Take it from someone who frequently attempts to body double and accidentally winds up just hanging out instead: Effectively body doubling isn’t just about chilling in the same space and hoping the magic happens. Much like productivity in general, you have to set yourself up for success. Here’s how:
Pick the right partner(s).
Not all body doubles are created equal, says Dr. Miller. Sure, your best friend might be fun to spend time with, but if she’s going to let you slide when you start screwing around, you might want to reconsider. On the other hand, your bestie might be just who you need to keep your spirits up as you slog through paying your bills. There’s nothing wrong with trying it out to see what works, Dr. Miller says—as long as you’re honest with yourself about what actually helps or hurts your productivity.
If you don’t have anyone willing or able to body double for you—or simply would rather stick to strangers—Dr. Miller recommends virtual platforms like Focusmate, which pairs you with other individuals or groups seeking their own body doubles.
Set an agenda.
Dr. Miller recommends having a clear plan in place before you start. “If you have no idea what you want to accomplish beyond ‘be productive,’ you're going to sit there trying to figure it out,” she says. Which, let’s be real, can lead to an hour of staring into space. Write down the tasks you want to accomplish, even if they’re super small. And yes, “Send that email” counts as a task.
Dr. Miller also suggests tapping into other tried-and-true time management tools and productivity hacks to make the most of your body doubling session. In addition to your trusty to-do list, she suggests using timers for short sprints, setting specific time blocks for each task, and breaking larger projects into smaller, more manageable steps. IDK if it’s just me, but it feels a lot easier to stick to the Pomodoro technique when you’re not alone and free to blow off the buzzer whenever it goes off.
Know your pain points.
Figuring out when you tend to get stuck can make body doubling more effective. For example, are you someone who struggles to get started on tasks (hello, endless procrastination)? Or maybe you have no problem jumping in, but halfway through, you lose steam and end up scrolling your phone.
If you know your pain points, you can communicate them to your body double, so they know exactly how to support you, whether it's keeping watch until you kick things off or encouraging you to see it through to the end.
Build in accountability.
No need to send your body double copies of your agenda or turn them into a full-on task master—but if your body double knows what you’re trying to accomplish, they can lend a hand in holding you accountable. They don’t have to constantly check in on you (because let’s face it, that can get annoying fast), but a simple “Hey, how’s it going?” or a reminder of what you’re working on can be enough to keep you from getting distracted.
On that note, don’t be afraid to ask for what you need either, whether that’s, “Can you sit right next to me so I’m less tempted to open useless tabs?” or “Could we take a break every 20 minutes and swap status updates?” Refer back to those pain points we talked about if you’re unsure what might keep you on track.
Embrace what works.
Body doubling isn’t a one-size-fits-all solution, nor is it an exact science—so what works best will be unique to you, your specific challenges, and how your ADHD manifests, says Dr. Kelley. The key is finding the setup that works for you, and that might take some trial and error.
Speaking of embracing what works, Dr. Kelley also encourages people not to be embarrassed or ashamed—an unfortunately common experience when living with and managing ADHD. Yes, it’s frustrating when seemingly simple tasks feel Herculean—like why do I need a babysitter to send an email?—but here’s the thing: There’s nothing wrong with using tools to make our lives easier.
Wondermind does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a replacement for medical advice. Always consult a qualified health or mental health professional with any questions or concerns about your mental health.
