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ADHD and Body Doubling


Two people working side-by-side on laptops, illustrating the ADHD body doubling technique for focus and accountability.

Do you ever find it hard to focus or get things done when you’re alone, but as soon as someone else is around, you suddenly feel more accountable and productive? If so, body doubling might be a great technique for you.


What Is Body Doubling? Body doubling involves having another person present while you work on tasks like homework, paperwork, phone calls, cleaning, or even grocery shopping. This extra presence can help you stay on task—particularly when the task at hand feels daunting or uninteresting.


How Body Doubling Can Help

  • Reduce Distractions and Procrastination – Having a “buddy” in your workspace serves as a steady reminder to remain focused.

  • Increase Focus and Motivation – Another person’s energy can help ignite your own motivation, making tasks feel less overwhelming.

  • Enhance Accountability – It’s often easier to stay committed to a task when someone can see your progress or gently redirect you if you stray.

  • Make Tasks More Enjoyable – The social element often transforms a solitary, tedious chore into a more pleasant experience.


How to Use Body Doubling Effectively: Body doubling can be as relaxed or structured as you prefer. You might simply hang out in the same room with someone, or you could coordinate specific time blocks dedicated to productivity.

  • Intentional Settings

    • Schedule phone calls, in-person work sessions, or virtual co-working sessions.

    • Public places (e.g., coffee shops) can also work if you find the ambient activity motivating.

  • Casual Environments

    • Some people do well in a shared living space, where others are nearby without directly intervening.

  • Tailored Structure

    • Use timers, to-do lists, or planned breaks to create a stronger framework if you need more guidance.


Strategies for Successful Body Doubling

  1. Choose the Right Partner

    • Look for someone reliable and supportive.

    • Make sure they’re okay with gently redirecting you when you lose focus.

  2. Clarify Your Goals

    • Specify what tasks you want to accomplish and how long you aim to work.

    • Defining objectives helps track progress and boosts accountability.

  3. Limit Distractions

    • Turn off unnecessary notifications or devices.

    • Opt for a quiet or minimally distracting space if you’re prone to wandering attention.


Potential Downsides and Limitations: Not everyone benefits from body doubling:

  • Possible Distractions – If your body double is a close friend, you may end up chatting more than working.

  • Finding the Right Fit – It can be challenging to locate someone willing and able to keep you focused.

  • Over-Reliance – You might find it harder to work alone if you become too dependent on having someone else around.


Managing ADHD Through Trial and Error: Body doubling is one of many possible strategies for managing ADHD. If it doesn’t work for you, don’t give up—experiment with other methods like time-blocking, habit tracking apps, or professional coaching. Everyone’s journey with ADHD is unique, and discovering the most effective tools often takes patience and adjustment.

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