The Power of Body Doubling

How Working Alongside Others Boosts ADHD Productivity

For many individuals with Attention Deficit Hyperactivity Disorder (you know…ADHD?), staying focused on tasks can be a daily battle, especially when those tasks feel tedious, overwhelming, or lack immediate rewards. In search of effective strategies, one powerful technique known as “body doubling” has gained momentum in ADHD support communities. Body doubling involves working alongside another person—virtually or in person—to increase motivation, accountability, and productivity. This strategy can help reduce procrastination, spark momentum, and turn daunting tasks into more manageable endeavors.

Here, we’ll explore the science behind body doubling, discuss why it works so well for individuals with ADHD, and provide practical tips on how to implement it in various settings. We will also delve into the broader context of how social interaction influences dopamine levels and executive function, highlighting the potential long-term benefits of body doubling in personal and professional spheres.

Also: Of course, there are apps for it. Read on.

The Social Brain

Humans are inherently social creatures; our brains are wired to seek connection and shared experiences. For individuals with ADHD, tapping into this social aspect can be transformative. Instead of feeling isolated while tackling a difficult assignment alone, working alongside a supportive partner can ease the mental burden. The communal environment fosters accountability and can significantly reduce the urge to check social media, switch tasks prematurely, or drift off mentally.

Why Does Body Doubling Work?

Body doubling leverages multiple psychological and neurological factors to boost productivity. While the concept might seem simple on the surface, its impact can be profound when understood in the context of ADHD-specific challenges.

  1. External Accountability

    • What It Means: When you work alongside another person—physically or virtually—you create a shared environment where you’re both aware of each other’s presence and goals.

    • How It Helps: This external accountability compels you to stay on task. If your “focus buddy” sees you browsing unrelated websites or getting lost in your phone, you may feel a sense of guilt or embarrassment, which can motivate you to refocus. This simple awareness of being observed can significantly deter distractions.

  2. Reduced Distractions

    • What It Means: ADHD brains are easily sidetracked. Notifications, random thoughts, or background noises can quickly derail focus.

    • How It Helps: Having a focus partner creates a structured environment where distractions are minimized (Hallowell & Ratey, 2010). You’re less likely to interrupt your work when someone else is also engaged in a similar or parallel task. If you find your mind wandering, a quick glance at your partner diligently working can redirect your attention back to the task at hand.

  3. Increased Dopamine

    • What It Means: Dopamine is a neurotransmitter that helps regulate attention and motivation—areas often deficient in ADHD.

    • How It Helps: Social interaction and shared goal pursuit can boost dopamine levels, making even mundane tasks feel more rewarding. When you feel a slight uptick in motivation, it becomes easier to sustain effort and maintain attention on the task in front of you. A friendly chat during breaks can also elevate mood, turning what might have been a tedious work session into a more positive experience overall.

  4. Momentum and Flow

    • What It Means: Flow is the state of being fully immersed and engaged in a task. Momentum refers to the ongoing drive that carries you through to completion.

    • How It Helps: Watching someone else focused and working can inspire you to find your own rhythm. Think of it like getting swept up in a current—once you see the other person making progress, you’re less inclined to stop. When both participants are in sync, you can encourage each other to keep going, thereby prolonging periods of deep focus.

How to Implement Body Doubling

Body doubling can be adapted to fit different lifestyles, schedules, and tasks. Below are some methods to integrate body doubling into your daily or weekly routine.

  1. Virtual Co-Working

    • Overview: With the rise of remote work and online collaboration tools, you don’t need to be in the same physical space to benefit from body doubling.

    • Steps to Implement:

      1. Schedule a time with a partner—this could be a friend, classmate, or coworker.

      2. Use video conferencing platforms like Zoom, Google Meet, or a specialized productivity app like NoPlex.

      3. Set clear goals or intentions at the start of the session (e.g., “I will finish drafting my report” or “I will study chapters 1–3”).

      4. Keep your microphones on mute while you work, but periodically unmute to provide updates or ask for brief support.

  2. Pomodoro Pairing

    • Overview: The Pomodoro Technique involves working in short, focused intervals (commonly 25 minutes) followed by a 5-minute break.

    • Steps to Implement:

      1. Find a partner who is also interested in the Pomodoro approach.

      2. Decide on the number of Pomodoros you’ll complete during the session (e.g., four rounds for two hours of focused work).

      3. Set a timer for 25 minutes and both start working simultaneously.

      4. When the timer rings, take a 5-minute break together. Use this time to briefly chat, stretch, or reflect on your progress.

      5. Repeat the cycle until you’ve completed your agreed-upon rounds.

  3. Dedicated Study or Work Groups

    • Overview: Studying or working in groups is a more traditional form of body doubling, typically used in educational settings. However, it can also be applied to professional tasks.

    • Steps to Implement:

      1. Form a study or work group with individuals who have similar goals or deadlines.

      2. Establish ground rules—like specific start and end times, designated breaks, and a commitment to minimizing idle chat during focus periods.

      3. Assign roles if necessary (e.g., a group leader to keep everyone on track, a note-taker to summarize progress).

      4. Rotate roles so that each member stays actively engaged and responsible in some way.

  4. Parallel Work

    • Overview: Parallel work involves two people working on entirely different tasks but in the same space (physically or virtually). The shared presence alone is often enough to boost productivity.

    • Steps to Implement:

      1. Coordinate with a friend or colleague on a time to work together.

      2. You don’t need to be working on the same project or even in the same field—just maintain the shared intention of staying focused.

      3. Periodically check in with each other for a minute or two to discuss progress, potential roadblocks, or to offer encouragement.

      4. End the session by summarizing what you each accomplished.

  5. Apps. Technology. Communities. Come on, we’re living in the future.

    • Overview: Find a community.

    • Steps to Implement:

      1. Do a search. You’ll find Deepwrk, Shimmer (ADHD-specific…bonus!) and tons of others.

Additional Tips for Maximizing the Benefits of Body Doubling

  • Combine Body Doubling with Other ADHD Strategies: Use tools like a planner or a digital task management system (e.g., NoPlex) to manage tasks and break them into smaller milestones. This helps you stay organized while still harnessing the motivational boost of working alongside someone else.

  • Be Selective with Your Partners: Not everyone makes a good body-doubling companion. Ideally, you want someone who is reliable, equally motivated, and understands the importance of minimizing distractions during the work session.

  • Set Specific Goals and Expectations: Before you start, agree on what tasks each of you will focus on. Clear communication eliminates confusion and ensures both partners remain productive.

  • Reward Yourself: At the end of a successful body-doubling session, take time to acknowledge your progress. Rewarding yourself (with a favorite snack, a brief leisure activity, or simply taking a quiet moment to relax) can reinforce the positive experience, making you more likely to repeat it.

  • Monitor Progress Over Time: Keep track of how your productivity improves with body doubling. Notice patterns—maybe you’re more productive in the morning, or perhaps having more frequent, shorter sessions works better for you.

Conclusion

Body doubling is a remarkably simple yet effective technique that can yield significant improvements in focus and productivity for individuals with ADHD. By leveraging the power of social interaction, external accountability, and structured work sessions, body doubling addresses core ADHD challenges such as distractibility, lack of motivation, and task initiation. Whether through virtual co-working platforms, Pomodoro pairing, or dedicated study groups, this method can transform the way you approach tasks that once felt overwhelming.

Moreover, the benefits aren’t limited to task completion alone. Engaging with others in a supportive, goal-oriented setting can help alleviate feelings of isolation and frustration often associated with ADHD. Over time, consistent use of body doubling can boost self-confidence, reduce procrastination, and instill more positive work habits. If you struggle with focus and motivation, consider incorporating body doubling into your daily or weekly routine. With the right partner and structure in place, you might just find that tasks you once dreaded become far more manageable—and even enjoyable.

References

Hallowell, E. M., & Ratey, J. J. (2010). Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder. Anchor Books.

Disclaimer: This article is intended for informational purposes only. For personal diagnosis or treatment, consult a qualified healthcare provider.