Body Doubling Meaning
What Is Body Doubling?
Body doubling is a productivity technique that involves working with another person, either in person or virtually, to help you stay focused and on task.
Body doubling is a strategy where you and a friend (or anyone really) sit together while you both work on your own tasks. It’s particularly helpful for those who find it tough to keep their focus or just get started on something.
The best part? Your buddy doesn’t need to do anything special—just being there in the same room can make a big difference.
Here’s why it works: Our brains light up when we’re around others. We have these things called mirror neurons that fire up not only when we do something, but also when we see someone else doing it. This activity can boost dopamine levels—a neurotransmitter that plays a big role in motivating us to continue activities that feel rewarding.
So, when you glance over and see your friend working, it can give your brain a little dopamine boost, encouraging you to keep going.
Plus, having someone else around can make the space feel friendlier and less stressful, which helps you settle in and focus better.
This combination of neurological and psychological benefits makes ADHD body doubling a simple yet effective way to enhance productivity.
What Is the Concept of Body Doubling?
The concept of body doubling is that if you work alongside someone else, it can help to prevent distractions because that other person can help to hold you accountable.
Have you ever been studying or working on a particular task only to find yourself constantly getting sidetracked? Maybe it’s social media that pulls your attention away. Or perhaps it is all the other tasks on your to-do list that seem to get in the way of your focus.
Many people also struggle with procrastination, or putting off and avoiding undesirable tasks. In many cases, these tasks don’t end up being as unpleasant as you may make them out to be. However, procrastinating on getting them done can actually cause more stress and take a toll on your mental health.
This is why coworking or having an accountability partner can make a major positive difference in your life. Not only can it dramatically increase your productivity, but it can improve your focus and overall mental health as well.
It can be especially beneficial for those who have attention deficit hyperactivity disorder (ADHD) or other focusing disorders.
Do you often find it hard to stay focused and complete tasks on time? Body doubling could be a helpful technique to try. At Sandstone Care, we provide support for ADHD, including diagnosis and tailored treatment plans. If you have questions or need advice on managing attention difficulties, our team is here to help.
Is Body Doubling Effective?
Yes, for many people, body doubling can be a very effective way to focus more effectively and get tasks done.
It is usually particularly effective for those who experience anxiety or who have ADHD or other attention issues.
Those who struggle with these conditions often struggle with “executive dysfunction.” Executive function acts as the brain’s manager, overseeing tasks such as planning, memory, focus, and multitasking.
People with symptoms of ADHD, anxiety, or other focusing difficulties might struggle more with these skills, which can make tasks challenging.
Body doubling helps by tapping into social psychology—the simple presence of another person can enhance motivation and focus. Psychologically, when someone else is nearby, it can trigger a greater sense of responsibility and less isolation, making it easier to stay on task.
This method uses the natural human tendency to mirror behaviors and the comforting effect of not being alone to help manage and improve executive functioning.
This is because it can help with time management and accountability. It can also provide a greater sense of structure and prevent loneliness or isolation.
However, it is important to note that body doubling might not be the best option for everyone. Working in the presence of others can be distracting for some people and can actually decrease the effectiveness of body doubling as a productivity strategy.
For example, they might find themselves chatting with the other person instead of getting work done. However, this “double help” has no harmful side effects, and is definitely worth a try!
Is Body Doubling Only For Work-Related Tasks?
No. Body doubling doesn’t just have to be for traditional work-related tasks. You can use it while completing a variety of other tasks as well.
For example, some tasks people might like to complete in the presence of another person could be:
- Cleaning or other household tasks
- Writing or creating art
- Studying for a test
- Taking a walk or other forms of exercise
- Preparing a meal
If these are things that you don’t particularly enjoy doing or usually put off, it may help to do them alongside another person. This can make them seem more enjoyable and can help you to stay on task.
How Body Doubling Works
How Does Body Doubling Work?
Body doubling involves finding someone with whom you can work alongside while completing a particular task.
This person could be a friend, a classmate, or even someone you communicate with virtually. They don’t have to be working on the same task that you are. Just as long as they are working near you, their presence should help you to feel more motivated and focused.
It is important to set an intention or a particular goal for yourself while working with a body double. For example, you can say, “I’m going to finish this paper,” or “I’m going to clean the kitchen.”
You can let your body double know what particular task you’re working on, and they may help support you along the way.
While working, you can sit in the same physical location, such as a study room or a coffee shop. You can also work simultaneously while on video chat or in some other virtual space like Zoom.
In recent years, it has become popular for people to hold “live study sessions” on TikTok so that strangers can gather and work simultaneously.
For some people, it can be helpful to have regular check-ins with the other person. This is a great chance to celebrate progress along the way and ensure the other person is staying motivated.
Why Does Body Doubling Work?
Body doubling is effective for many people because it can help lower the temptation to procrastinate on certain tasks. It can also help you to stay focused while reducing your risk of becoming lonely or overwhelmed.
Does Body Doubling Work for Everyone?
No. Body doubling is not effective for everyone because some people work better by themselves. For those with mental health struggles, body doubling is no replacement for therapy or meds that target the root cause of attention issues.
Body Doubling Sessions
What Do Body Doubling Sessions Look Like?
Body doubling sessions involve at least two or more people working simultaneously, either in person or from a virtual standpoint, like video chatting.
How Long Is a Body Doubling Session?
A body doubling session can be used as long as you need it to accomplish a particular task.
Some people like to follow the Pomodoro technique, which involves working for 25 minutes and then taking a 5-minute break. Other people might like to push that amount of time out longer and work for closer to an hour but then take a longer break. There is no specific rule for how long a body doubling session should be; it is simply what works most effectively for you.
Can Body Doubling Sessions Be Flexible?
Yes, body doubling sessions can be very flexible and completely tailored to meet your specific needs, energy level, and preferred work style.
Other aspects of a body doubling session can be tailored to fit you and your body doubling partner’s preferences. For example, some people like to work in total silence. However, others like to chat or even listen to music.
Some people prefer to work in a quiet environment like a library or study hall. However, others like environments where there is some background noise, like a coffee shop. The primary goal is that you stay focused and on task.
Finding a Body Double
How Can I Find a Body Doubling Partner?
There are a lot of ways that you can go about finding a body doubling partner, whether it be by reaching out to a friend or family member or even considering virtual body doubling.
More people are looking for someone to share a workspace with than you may think. If you are attending school, consider reaching out to someone in your class or someone within the same field as you.
If you typically work in an office but apart from others, see if there is someone who might want to share a group workspace with you.
Can a Family Member Be a Body Double?
Yes, a family member can definitely be a body double and can help keep you accountable while you complete tasks.
Can a Friend Be a Body Double?
Yes, a friend can make a great body double or focusmate.
Does a Body Double Need to Be Present?
A body double doesn’t need to be physically present in the same room as you. They could be virtually present through video chat or even the phone.
During the COVID-19 pandemic, many people were forced to leave the office and work from home. Some people really thrive while working at home and find that it is more effective for them. However, other people found it very difficult to remain focused and stay productive.
This is where Zoom became a very useful and popular tool. While people might not have been able to be together physically, they could still be together virtually.
For many, this played a critical role in creating some sense of normalcy during a very challenging time. It was also a great way for people to still feel connected and to be able to prevent loneliness.
Body Doubling for Neurodivergent Conditions
What Is Body Doubling for ADHD?
Body doubling for ADHD is when someone with an ADHD diagnosis works alongside another person or multiple other people to try to avoid distractions and remain focused.
For those with ADHD, remaining on task can be particularly difficult. They may find themselves often getting distracted, having trouble staying focused on one task at a time, and struggling with procrastination.
However, working alongside another person can help to hold them accountable. If they start to get off task, the other person can encourage them to refocus.
This can also help to provide more structure for them. For example, they and their body double partner can decide how long they’re going to work at a certain time and can work in pre-planned breaks.
Is Body Doubling Only for ADHD?
No. Body doubling is not just for those who have been diagnosed with ADHD.
It can be effective for many different people who want to increase their productivity while working alongside another person. It can also combat loneliness and sadness that comes with grief and depression.
What Are Body Doubling ADHD Chores?
Body doubling ADHD chores can refer to doing undesirable tasks such as cleaning or housework alongside another person.
Do you often find yourself procrastinating on certain household tasks like laundry, cleaning, decluttering, or organizing? Consider how much more enjoyable these tasks may be if you complete them alongside another person.
This doesn’t mean you have to have a friend come over and watch you clean your house. Instead, maybe you and your body double partner could plan a particular time when you’re both going to work on a household task at the same time. Then you could video chat while working to make the task less unpleasant.
You might end up noticing that time passes much more quickly or that you’re able to get the job done faster than you originally planned.
Does Body Doubling Work for Autism?
Body doubling can be effective for some people who have autism. However, it depends on their unique needs and style of getting things done.
Many people with autism can get overstimulated or overwhelmed easily. If this causes them to struggle to work efficiently, it can cause them more stress.
For some people with autism, working with others can be distracting and may interrupt their usual routine. This might not be an effective method for them.
Can Body Doubling Help Individuals With OCD?
Depending upon an individual’s specific needs, body doubling can help those with OCD.
Some people with OCD will procrastinate on certain tasks because they feel anxious or overwhelmed. They may worry that they’ll get stressed out, so they avoid these tasks completely. They may also be concerned that this will lead to compulsions.
Body doubling can help those with OCD because it can provide a sense of accountability and help them stay grounded. When they are with another person, they are less likely to fall into obsessive thoughts or behaviors. Being with someone else can also help provide a sense of calm.
Benefits of Body Doubling
Can Body Doubling Help Improve Productivity?
Yes, body doubling can improve focus and productivity in a major way for many people. It also helps to prevent burnout and exhaustion.
Does Body Doubling Provide Motivation?
Yes, working with another person through body doubling can help you to stay motivated and on-task more than you would while working alone.
Will Body Doubling Improve My Focus?
Yes, depending upon your specific needs and the style with which you work, body doubling can help to improve your focus.
This is likely because if you are working alongside another person, you’re going to be less tempted to get distracted by other things.
Does Body Doubling Help With Time Management?
Yes, body doubling can help with time management.
It can be especially beneficial for you if you’re someone who often gets distracted, procrastinates, or has trouble getting started on a particular task. If you struggle with OCD, ADHD, or a need for perfection, it can also be particularly helpful.
Will Body Doubling Improve My Mood?
Yes, body doubling can help improve your mood by making tasks that might ordinarily be unpleasant seem more enjoyable for you.
This way, you don’t feel like you have to dread these chores as much as you normally would.
