One of my sons aced the sixth grade. He was happy, he had almost straight As, and turned in all assignments. His secret? Every night, he talked to one of his friends (who happens to be a girl). He would put her on speaker, and they would do homework together. Sometimes when I would check on him, I would hear her fussing at him and tell him to get back to work. It was glorious-he had found a peer to mother him! Unfortunately, their friendship faded and I had to go back to nagging him for seventh grade, but the main reason for his success was body doubling.
Body doubling sounds strange, but it is a simple, effective strategy that helps ADHD and autistic individuals stay on task and get things done. Read on to find out what it is, why it works, and how to implement it into your day.
Body doubling is an executive functioning strategy in which another person is present while you complete a task. Let me be clear: the other person is not doing the task for you; they are simply there. This can reduce the overwhelm of starting a project and provide accountability for completing a task. Body doubling is useful outside of academics, allowing you to complete tasks, such as:
- Folding laundry
- Answering emails
- Paying bills
- Cleaning
- Homework
Why Does Body Doubling Work?
It reduces executive dysfunction
- Starting tasks
- Staying focused
- Transitioning between activities becomes seamless instead of incorporating a side quest
It provides gentle accountability
- Someone else notices you’re working.
- Less likely to drift away.
It increases motivation
- Social energy
- Shared momentum
- Feeling less isolated
It lowers overwhelm
- Tasks feel less intimidating.
- Helps reduce procrastination caused by anxiety.
Why Body Doubling Helps ADHD
ADHD is an executive function problem. Having a body double can be very effective with:
- Difficulty initiating tasks.
- Time blindness.
- Distractibility.
- Maintaining focus.
- Opportunity for external structure.
Why Body Doubling Can Help Autistic Adults
- Executive functioning challenges.
- Reduces decision fatigue.
- Creates predictable work sessions.
- Can decrease anxiety around difficult tasks.
Note: having another person around may be stressful. If that is not your preference, then do what works best for you.
Different Types of Body Doubling
In-person
- Friend
- Spouse
- Parent
- Coworker
Virtual
- Video calls
- Online coworking sessions
- Focus groups-you can start a “Power Hour” where everyone is absolutely silent, and is tasked with working.
- There are groups online now that you can pay monthly membership fees to sign on and get work done.
Silent vs. Interactive
- Sitting quietly together
- Checking in at intervals
- Working on separate tasks
How to Use Body Doubling Effectively
- Pick one specific task.
- Decide how long you’ll work.
- Minimize distractions.
- Clarify expectations.
- Schedule regular sessions.
- Celebrate progress instead of perfection.
When Body Doubling May Not Work
I’ve already touched on this a little bit. Some people thrive with interaction and some become more anxious with it. Here are some concerns that may indicate that body doubling isn’t a good fit:
- Tasks requiring deep concentration.
- Social anxiety.
- Sensory overwhelm.
- Choosing the wrong body double-one who interrupts or tries to take the task over
- Mismatched expectations.
How to Find a Body Double
The best part about body doubles is that they can be anyone!
- Friends
- Family members
- Accountability partners
- ADHD coaching groups
- Autism communities
- Coworking spaces
- Online focus sessions
Other Strategies That Pair Well with Body Doubling
In addition to having someone body double, including other executive function strategies can level up your workday. Try some of the examples below and watch that To Do list get done!
- Breaking tasks into tiny steps.
- Visual timers.
- Task lists.
- Habit stacking.
- Environmental modifications.
- Reward systems.
Common Myths About Body Doubling
Think about all of the misconceptions said about neurodivergence and they can be applied to body doubling.
- “It’s cheating.”-aren’t most accommodations labeled as cheating? It’s not, it’s actually making you more efficient.
- “I should be able to do this alone.”-says who? I know plenty of neurotypicals (myself included) who struggle to get things done on their own. I do my best work when I’m body doubling.
- “It means I’m dependent on others.”-It doesn’t. That other person is not doing the task for you. You are still doing all of the work.
- “It’s only for ADHD.”-again, see the second bullet point.
Body doubling is using the right support for your brain. When we look at accommodations, systems, and strategies as ways to make ourselves more efficient and better employees, parents, partners, etc., we are universally optimizing ourselves, not leaning on a crutch.
Body doubling isn’t about relying on someone else to do the work. Success often comes from working with your brain rather than against it. If you experiment with different types of body doubling, you can discover what fits YOUR needs and SOAR!
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