Body doubling includes having a friend or another person nearby when completing a task in order to boost productivity. This concept can be beneficial for those with ADHD, as they may be better able to focus when someone else is around. Body doubling helps to improve motivation, emotional regulation, and creativity in those who participate.
What Is Body Doubling?
Body doubling is the act of being in the presence of another person while completing difficult or necessary tasks. This doesn’t mean that both parties are working on the task. Rather, the other person may simply be present while the other fulfills a responsibility. For those with ADHD, this can be helpful because they may find it easier to stay focused when someone is nearby supporting them.
Is Body Doubling Only for ADHD?
Body doubling is a helpful technique for anyone who might be experiencing stress or anxiety regarding a task, obligation, or deadline. When a person is comforted by the presence of another person, they may feel an increased pressure or drive to complete a project.
How Does Body Doubling Work for ADHD?
A person with ADHD might struggle with executive dysfunction, resulting in difficulties with remaining focused. Therefore, staying on task can be challenging for some. Someone may consider having a body double with them when a task is boring or is harder to focus on. Having another person around can help them remain grounded on a certain project, rather than on other environmental surroundings or the next item on their “to-do” list.1
Having another person present might reduce procrastination, as someone will feel a sense of accountability knowing that they are being watched. For example, when a person is experiencing ADHD paralysis, having a body double may increase their ability to stay motivated.
Is Body Doubling the Same as ADHD Mirroring?
It is important to know that ADHD mirroring is different from body doubling and will not produce the same results. ADHD mirroring includes working alongside another individual on the same task and, in essence, mirroring their actions. ADHD mirroring can be a form of ADHD masking, and not directly related to someone’s work ethic or task management.
6 Benefits of ADHD Body Doubling
Body doubling has many benefits for a person with ADHD, because it allows them to get their work done when needed. Simply feeling supported can decrease feelings of overwhelm about a task at hand.
Below are six benefits of ADHD body doubling:
1. Increased Motivation
Many people with ADHD are impacted by a lack of motivation and struggle with seeing a project through. Typically, body doubling includes the other person working on a different task simultaneously. Therefore, by body doubling, the individual with ADHD will feel more empowered knowing that their partner is completing their own work.
2. Improved Emotional Regulation
Navigating emotions can be tricky for individuals with ADHD, as they can easily become overwhelmed. In a situation when a due date or deadline is at hand, having a work buddy nearby who is relaxed and in a state of calm can be beneficial. The person with ADHD can feed off of this energy, resulting in improved emotional regulation. In turn, this helps them manage their stress about completing the project.
3. Reduced Isolation
Individuals with ADHD may struggle connecting with others, resulting in social withdrawal. This may be due to the idea that their symptoms cause frustration or overwhelm in others. Body doubling helps combat this by putting a person in a social environment, while also working to improve motivation.
4. Provides Insight & Education
When surrounded by others, we can learn new ways to handle a situation or develop useful tools based on feedback. A person who is body doubling might recognize certain problem-solving skill sets in the individual next to them and apply these to their own work.
5. Creates Accountability
Body doubling creates accountability because each person will come with an expectation of completing their tasks. When a person with ADHD is not making progress like their partner, they may feel more pressure to power through toward completion.
6. Encourages Creativity
New ideas are often sparked when we surround ourselves with others who encourage us. When body doubling, one might notice creativity in a work partner and how this creativity is applied to the task at hand. This may help the person with ADHD approach their project in a different way, resulting in further increased motivation.
Drawbacks of ADHD Body Doubling
While body doubling provides many benefits, it’s important to know when it is and is not appropriate. Knowing yourself best is an important aspect of determining this, as you do not want to choose a partner who can be a distraction to you.
Possible drawbacks of ADHD body doubling include:
- Can be distracting: Body doubling can be distracting if done with someone who is not going to support the other in their efforts to complete a task. For example, avoid asking a chatty friend or family member to partake.
- May spark shame or criticism: A person might feel shame when body doubling, because they feel others will judge them for needing extra support. It’s important to choose someone who will also be dedicated to completing their own task.
- Unhealthy comparisons: Feelings of inadequacy might occur when one compares their progress to that of their partner.
- Increased frustration: Someone may become frustrated if they feel they are not getting things done fast enough.
Is Body Doubling Effective?
Body doubling has been shown to be an effective tool for those with ADHD. Research suggests that dopamine levels are increased when engaging in this practice, meaning that someone feels more calm and relaxed when completing a task.2
It is important for a person to identify who is a good body doubling partner for them in order to avoid distraction. If done with someone who is going to provide support, body doubling can be a very useful tool.
Alternatives to Body Doubling
It is important to note that body doubling is not always an option. In these cases, ADHD medication or therapy can play an important role in helping individuals address their difficulties focusing. This might also include making healthy lifestyle changes.3
Other methods to improve productivity for those with ADHD include:
- Making a to-do list
- Exercising
- Create time for mindfulness
- Work in a group when possible
- Set time limits for distractions (social media or internet surfing)
- Use time-based apps to complete tasks in timely methods
- Give yourself longer deadlines
Final Thoughts
Body doubling is an effective method for people with ADHD as they feel more empowered to complete projects. However, be sure to surround yourself with those who you know will not distract you. Find a partner who you know you work well with and see how body doubling can benefit you.
ADHD Body Doubling Infographics
