Productivity hacks rarely work for ADHD people. You can buy all the planners you want, but staying focussed is still hard. One strategy that really works is body doubling. In this guide, we discuss what it is, why it’s popular, and how to do it.

What is Body Doubling?

First up, let’s talk about what body doubling is. In the simplest terms, this means having someone else present while you work or deal with admin tasks. It works best if the other person is also deep in their own work, creating a sense of accountability without added pressure.

The technique is popular among the ADHD community as it can help with both energy and motivation. Since ADHDers' brains work differently, simply needing to do a task is often not enough of a motivator. However, the presence of someone else is a proven strategy.

The Growing Popularity of Body Doubling

There’s no question about it, body doubling is growing in popularity across the UK. Last November, ADHD Today ran a survey on the most effective productivity approaches for ADHDers. The results showed that body doubling was the number one strategy, massively outperforming planners, productivity apps, and other time management tools.

How Body Doubling Actually Works

There’s not a wealth of research on how body doubling works scientifically and most of the evidence for this hack is anecdotal. However, there are several theories about how body doubling works on a psychological level.

Subtly boosts dopamine

ADHD brains have dysfunctional dopamine systems. Social interaction is a subtle way to boost dopamine and, at the same time, increase motivation and reward processing. When someone else is in the room, you may find you feel happier and more able to get a task done.

Social accountability

Knowing someone else is there gives you a level of accountability. Your brain’s social monitoring systems activate, and the desire to “be productive” builds, without being too pressured. That doesn’t mean the other person has to check up on you. You will do that for yourself.

External structure

Structuring your time can be hard as an ADHD person, since you struggle with executive dysfunction. However, working alongside someone else allows you to use their structure as your own. Their plan helps you guide your project, meaning you can get more done.

Time tracking

Time blinding is a common ADHD trait that can be hard to manage. However, when you body double tracking becomes easier. While you may often believe you’ve spent “too long” on a certain task, this switches the narrative. Being around someone who is also in deep work can alleviate this fear and rid them of any associated shame.

The productivity technique allows ADHDers to calmly get into a state of “flow” while having a level of accountability. You can use it for a whole range of tasks from simple chores to life admin and even creative projects. But how can you get started with body doubling?

Tips on Getting Started with Body Doubling

Body doubling can take many forms, and it’s important to figure out which one works best for you. Let’s take a look at some of the methods you might use:

Find a body doubling partner

Finding an accountability partner who you can body double with can be a huge advantage. Choose someone you know you can rely on to have sessions. Pick a time that works for both of you and be intentional about the tasks you plan to get done. You can either meet up or plan a Zoom call — both work well. What’s important is that you show up and get stuff done.

Try body doubling online

If no one springs to mind, don’t worry. There are sites where you can easily arrange body doubling sessions. Popular options include Flow Club and Focusmate. Simply sign up and be matched with an accountability partner. You can then book sessions to work together.

Head to a cafe or library

Should you want to dip your toes in the water without committing to body doubling, changing your environment can help. Heading to a cafe or library can provide the social “buzz” around you while you get your tasks done. Since many people now work in these settings, you will have a similar experience while working around strangers.

Takeaway

Hundreds of thousands of people are still waiting for ADHD diagnoses. If you’re one of them, we offer compassionate ADHD assessments. Our process is clear from start to finish, and our team will support you through every step of the process.