Body doubling is a method that involves having someone else, whether in-person or virtually, work alongside you to boost productivity.
Body doubling is a productivity strategy in which another person works alongside you as you complete a task you might otherwise find challenging.
If you have attention deficit hyperactivity disorder (ADHD), having someone nearby may help you stay focused, engaged, or motivated to finish the job.
Body doubling vs. mirroring
Mirroring is a slightly different concept. When someone is mirroring, they’re closely observing and then matching the speech or movements of another person.
With body doubling, the individuals aren’t necessarily doing the same thing.
Tasha Chemel is an executive function coach. She helps adolescent and adult clients, some of whom are neurodivergent, learn to plan, prioritize, and regulate their emotions.
Chemel points out that a body double may or may not assist you with the task you’re completing.
“Often, they are working on something unrelated or on a similar task. They may not be interacting with you at all, just working quietly,” Chemel says.
How body doubling works depends on the setting, the task, and your own needs. Finding a body double can be as simple as asking a friend to keep you company while you work.
“If you have a good relationship with a parent, that could be an option,” Chemel says. “You can even go to a coffee shop where you can see other people engaged in a productive task.”
If your body double can’t be with you in person, they can still help you via video chat. This can be just as effective as having someone physically present.
Some people livestream tasks as mundane as laundry, inviting others to observe or join in as a way to keep them on task. Watching these can help you engage in body doubles.
Tips for selecting a body double
A body double can be anyone, like a friend, relative, or co-worker. Ideally, your body double will deliver the amount of interaction you need in a nonjudgmental way.
You may also consider working with a trained executive function or ADHD coach. A coach can individualize your body-doubling experience.
A coach can also help you reflect on parts of the body doubling experience that did or did not work well for you. That process, sometimes called metacognition, may be difficult for people with ADHD.
A 2024 study found that body doubling is effective for initiating and completing tasks for individuals with ADHD.
Similarly, a small 2024 study evaluated the effectiveness of a robot that monitors attention and provides feedback for college students with ADHD. After one week of use, 10 out of the 11 participants chose to keep the robot.
Chemel is clear that research on body doubling is scant. She’s also careful to point out that this productivity strategy does not work for everyone or every task.
Even so, she has seen several potential benefits.
Activation
“Often, people know what they need to do, but they have trouble getting started,” Chemel says. “Having a designated time to begin and having the visual cue of another person working can be helpful.”
According to a
Individuals with ADHD may be more prone to procrastination.
While there is no research on body doubling’s effect on procrastination, this study does show that students can overcome procrastination when they work in groups where they can observe others with better productivity skills.
Motivation
Body doubling may also help people get or stay motivated.
Brain differences in people with ADHD can lead to low levels of motivation. But while internal motivation may be lower, external factors, such as feedback from others and a sense of reward, can motivate people with ADHD.
“Human beings are social animals,” Chemel notes. “Having someone else around can make a boring or tedious task more fun.”
Emotional regulation
For people with ADHD, managing emotions may be difficult. At times, emotions can become so intense that they interfere with productivity.
Complex, difficult, or triggering tasks can lead to frustration, anxiety, and the sudden desire to quit. A body double can provide perspective or act as a source of calm.
“When you get frustrated, looking at someone who is calm can help you stay engaged,” Chemel explains.
Body doubling is not effective in every situation and could have drawbacks in some circumstances.
“Often people think, ‘Oh, this is the thing that is going to work for everyone.’ But it’s important not to make generalizations about what will work,” Chemel says.
Distraction
If you invite a close friend over while you work, you may end up spending more time socializing than working. If you are body doubling virtually, using streaming apps can lead to distraction and procrastination.
Sometimes the physical environment can cause distraction, too. Cafes may have loud coffee machines, other people talking, and distracting music playing.
“It’s important to know what’s going to work for you,” Chemel says. “If you’re going to a coffee shop and the cappuccino machine is going, and people are yelling out orders, that could be distracting.”
A good setting will not be disruptive or distracting to you. Some people function best when there’s utter silence. Some need music. Others can’t tolerate visual clutter. An environment where you feel safe, supported, and positively stimulated is best.
Shame
Individuals with ADHD are often the subject of intensely negative messaging around their ability to complete tasks. Your body double should be someone who can create a judgment-free work zone with you.
“People have a lot of shame around what they call their ‘doom piles.’ So when I work with them, I’m not necessarily giving a lot of organizational tips,” Chemel explains. “I create a space where they can talk about projects without judgment.”
Chemel continues, “No matter how mundane the task is — doing a load of laundry or making a peanut butter sandwich — that nonjudgmental space is really important for neurodivergent people who get a lot of judgmental messages. A good coach normalizes the challenges that neurotypical people find easy.”
Body doubling is a productivity aid that may help people with ADHD and other forms of neurodivergence stay focused and motivated while they’re working.
A body double is a person who works alongside you, either in person or virtually, as you complete a task you might otherwise neglect.
Choosing a supportive person who won’t distract or shame you is important. An executive function or ADHD coach might be able to offer you extra support during the body doubling experience.