Key Takeaways
Body doubling is a strategy used by people with and without attention-deficit hyperactivity disorder (ADHD) to improve focus, motivation, and accountability.
The idea is to choose someone to stay with you — in person or virtually — while you work on a specific task. Your body double may also be working on something, but it doesn’t have to be related.
Although body doubling is effective, people with ADHD may need additional support to manage symptoms, improve productivity, and enhance overall well-being.
Many people struggle to focus at work, school, or on tasks they find repetitive or boring. One U.K. study found that 50% of people think their attention span is shorter than it used to be — and they may be right. A recent estimate suggests the average attention span is 47 seconds, down from two and a half minutes in 2004. If you’re one of these people and looking for a solution, you might have heard of “body doubling” for attention-deficit hyperactivity disorder (ADHD).
Body doubling may sound like something done by a Hollywood stunt performer, but it’s actually a technique used to improve focus and productivity. Anyone can benefit from body doubling, but it’s particularly effective for people with ADHD.
What’s body doubling?
Body doubling involves working on a task alongside someone else — either in person or virtually. For example, you might ask your partner to sit with you while you pay your bills, or FaceTime a friend while you fold laundry. This person doesn’t need to help you with the task or even be working on a related project. Instead, their role is to help keep you focused, motivated, and accountable.
This may sound simple, but it can be a valuable strategy for improving focus and motivation in people with ADHD. As a neurodevelopmental condition, ADHD can cause executive-functioning challenges related to focus, impulsivity, and behavioral regulation. Adults with unmanaged ADHD often have trouble prioritizing tasks or completing one project before starting a new one. They may have a tendency to procrastinate or become easily distracted by unrelated thoughts or events.
Does body doubling work for ADHD?
For many people with ADHD, body doubling can be very helpful. The basic idea is that having another person present while you work can make it easier to stay on task. This comes from the benefit of another person’s presence, which can increase focus, support, and a sense of connection instead of isolation.
Body doubling may help with:
Accountability: People with ADHD often have a hard time completing tasks they find boring, repetitive, or uninteresting. Working with a body double may not change how you feel about these tasks, but it can keep you more accountable for completing them.
Time management: Another benefit of body doubling is better time-management skills. Scheduling a block of time to work on a prioritized task can help increase productivity and minimize ADHD paralysis, which is when you feel overwhelmed or stuck, making it hard to start or finish tasks.
Motivation: Body doubling may lead to ADHD mirroring, which is when someone with ADHD unconsciously copies another person’s behaviors. ADHD mirroring isn’t always a good thing, but it can encourage you to focus when your body double does.
Productivity: By increasing accountability and reducing your chances of procrastination, body doubling can increase productivity and help you meet your goals.
While body doubling works well for many people with ADHD, it’s not a fit for everyone. It can be distracting if the other person experiences difficulties with focus or talks a lot. And some people may begin to rely on it too heavily for productivity.
If you think that body doubling is helping you manage undiagnosed ADHD, consider meeting with a mental health professional to understand your symptoms and learn how to improve your daily functioning.
How to use a body double
Body doubling is a simple concept, but it’s important to carefully choose the person (or people) to be your double. Start by reviewing your support network, like friends, family, and coworkers. You want someone who’s patient, understanding, and available to help you reach your goals.
You may also choose different body doubles for different tasks. For example:
Doing chores? Ask a friend to stay on a video call while you fold laundry or clean.
School or work? Join a virtual study/work group or ask a family member to sit nearby while you finish assignments.
Trying to exercise? Take a walk while on the phone with a friend or meet up with someone at the gym.
Once you choose a body double, these steps can help you get the most out of it:
Create a specific goal. Pick a specific task like paying two bills, cleaning the kitchen counter, or writing three emails. Clear goals can reduce overwhelm and help you stay focused.
Decide how long you’ll work. Try to set a time block, like 20 to 30 minutes, or use the Pomodoro technique.
Minimize distractions. Body doubles are intended to improve concentration, so remember to remove all possible distractions. For example, put your phone away or on “do not disturb” mode.
Evaluate the experience. After the session, ask yourself, “Did I finish what I planned? Did having someone there help me start or stay focused? Should I try this again with the same person or change something next time?”
You can even thank your body double and schedule your next session if it worked well.
Body doubling is just one of several strategies that can help improve focus for people with ADHD. You may also benefit from:
A daily focus list
The 1-3-5 method (one big task, three medium tasks, and five small tasks)
Timers, visual schedules, or ADHD-friendly planners
In some cases, it’s best to seek professional support. If ADHD symptoms are impacting your confidence, productivity, or overall well-being, consider working with a therapist who understands how to manage productivity challenges in ADHD.
Clinician's take
When choosing a body double, you should choose someone who helps you feel calm, focused, and supported. It’s not about them keeping you on track but about creating the right environment to help you stay focused.
Find care with Rula
It’s hard to feel productive when you struggle to start a task in the first place. If your ADHD symptoms are affecting your ability to focus and succeed, consider body doubling to help keep you accountable. Body doubling may not work for everyone, but it’s one strategy therapists may suggest to help you manage your ADHD symptoms.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.
