Body Doubling for ADHD: What It Is, Benefits, & Tips

What Is Body Doubling?

Body doubling means working on challenging, uninteresting, or monotonous tasks alongside another person. Having another individual focused on their own responsibility can provide motivation when struggling to sustain attention. These techniques can prove beneficial in various environments, and body doubles could be anyone, such as friends, family members, or coworkers.

How Does Body Doubling Work for ADHD?

ADHD body doubling can be invaluable when struggling with executive dysfunction. ADHD presents various challenges, including difficulties with hyperactivity and inattention. While those with ADHD can hyperfixate on preferred and enjoyed tasks, maintaining motivation when working on boring projects can easily drain their mental energy.

An ADHD buddy system comes in handy when distractibility impairs the ability to honor responsibilities and finish necessary tasks. Knowing someone else is progressing on their project can provide a sense of urgency for the person with ADHD, as many function better under pressure or with a nearing deadline.¹ Body doubling can prove particularly helpful when stuck in ADHD paralysis by offering both extrinsic and intrinsic incentives. 

Is Body Doubling Only for ADHD?

Body doubling work is not exclusive to ADHD–anyone can use these tools to promote productivity. For example, individuals with anxiety may feel calmer in the presence of a friend or close loved one as they tackle an intimidating task. Other people may experience a healthy sense of competition, further boosting focus and determination.

Is Body Doubling the Same as ADHD Mirroring?

ADHD mirror differs from body doubling in that mirroring means copying the actions or behaviors of others. Mirroring can be a form of ADHD masking and is not directly related to work ethic or task management.

6 Benefits of ADHD Body Doubling

Body doubling has many benefits for those with ADHD. The primary goal is to increase productivity, but body doubling can also provide a sense of camaraderie as individuals work together toward personal, academic, or occupational development.

Below are six benefits of ADHD body doubling:

1. Increased Motivation

Some individuals with ADHD struggle with a lack of motivation and task completion. Working simultaneously with a buddy empowers the person with ADHD by instilling the idea, “If they can do it, so can I.” 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, especially when coping with emotional dysregulation that commonly affects those with ADHD. People can easily become overwhelmed by endless due dates and end goals, leading some to procrastinate or withdraw. 

A calm, relaxed body double can be beneficial when dealing with these stressful situations. They can provide a sense of balance in which the person with ADHD can ground themselves.

3. Reduced Isolation

Individuals with ADHD may struggle with social interactions, as some may believe their symptoms can frustrate or annoy others. Unfortunately, these feelings can lead them to withdraw and self-isolate to avoid “bothering” loved ones. While their support network does not feel as such in reality, someone with ADHD may feel uncomfortable asking for help when struggling with task completion.

In these circumstances, people with ADHD may benefit from body doubling with a tutor, coworker, or acquaintance. Simply having the silent support of someone close by can encourage them to seek help from friends and family in the future.

4. Insight Into Productivity Tools

Body doubling can offer opportunities to learn problem-solving from others. Someone may observe their body double using specific tools to improve their focus and motivation. For example, a person may take five-minute breaks to practice mindfulness or walk around the room to blow off steam. Whatever the case, someone with ADHD may adopt new coping skills that support sustained attention when necessary.

5. Accountability

Body doubling creates accountability because each person comes with the expectation of mutual productivity and work. When the person with ADHD watches their partner make progress, they may feel more pressure to power through toward completion.

6. Creativity

Surrounding ourselves with encouraging individuals can boost creativity and adaptive problem-solving. For instance, if their friend uses color coding to highlight text, the person with ADHD may transfer this tool to organize files or clothes. This shared creativity can help them approach their project differently, helping increase motivation.

Drawbacks of ADHD Body Doubling

While body doubling for ADHD provides many benefits, this technique is not always appropriate. Choosing an unmotivated or distracting partner can lead to poor outcomes, as the person with ADHD does not have positive energy off which to work. 

Possible drawbacks of ADHD body doubling include:

• Can be distracting: Body doubling can be distracting if performed with someone who is not supportive or interested in task completion. Avoid asking a chatty friend or family member to partake.
• May spark shame or criticism: Someone with ADHD may feel ashamed about asking for help. In other cases, their partner may criticize them for not completing their task quickly enough. Both scenarios are not healthy and can lead to negative feelings. 
• Unhealthy comparisons: Unfortunately, body doubling can lead to unhealthy competition, as partners may try to “outdo” each other when working.
• Increased frustration: Someone may become frustrated with their progress if they fall behind their partner.

Is Body Doubling Effective?

Body doubling can be an effective tool for those with ADHD. Research suggests body doubling boosts dopamine levels, helping increase motivation, attention, and focus. Working with a supportive body double can provide individuals with a renewed sense of self-esteem, accomplishment, and confidence.²

Alternatives to Body Doubling for ADHD

Other tools are available when body doubling is not an option, and some people may need extra support. In these cases, ADHD medication or therapy can help individuals improve focus and attention. Therapists can teach them tools for staying grounded and motivated, while pharmaceutical treatment can balance brain activity to boost attention.

Finding a neurodiversity-affirming therapist is a positive first step when addressing difficulties with task completion, as they understand the unique challenges those with ADHD face. Outside of traditional treatment, healthy lifestyle changes can help when working on uninteresting tasks, including mindfulness, exercise, and time in nature.³

Below are alternatives to body doubling for ADHD:

• Making a to-do list
• Exercising to release pent-up energy
• Practicing mindfulness
• Taking frequent breaks
• Practicing meditation for ADHD