Skip to content
  • Mental Health Issues
    • Anxiety
    • ADHD
    • Bipolar Disorder
    • Depression
    • Grief
    • Narcissism
    • OCD
    • Personality Disorders
    • PTSD
  • Relationships
    • Dating
    • Marriage
    • Sex & Intimacy
    • Infidelity
    • Relationships 101
    • Best Online Couples Counseling Services
  • Wellness
    • Anger
    • Burnout
    • Stress
    • Sleep
    • Meditation
    • Mindfulness
    • Yoga
  • Therapy
    • Starting Therapy
    • Types of Therapy
    • Best Online Therapy Providers
    • Online Therapy Reviews & Guides
  • Medication
    • Anxiety Medication
    • Depression Medication
    • ADHD Medication
    • Best Online Psychiatrist Options
  • My Mental Health
    • Men
    • Women
    • BIPOC
    • LGBTQIA+
    • Parents
    • Teens
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Find a Local Therapist
    • Join Our Free Directory

Join our Newsletter

Get helpful tips and the latest information

Choosing Therapy on Facebook
Choosing Therapy on Instagram
Choosing Therapy on Twitter
Choosing Therapy on Linkedin
Choosing Therapy on Pinterest
Choosing Therapy on Tiktok
Choosing Therapy on Youtube
ChoosingTherapy.com Logo

Newsletter

Search Icon
  • Mental Health Issues
    • Anxiety
    • ADHD
    • Bipolar Disorder
    • Depression
    • Grief
    • Narcissism
    • OCD
    • Personality Disorders
    • PTSD
  • Relationships
    • Dating
    • Marriage
    • Sex & Intimacy
    • Infidelity
    • Relationships 101
    • Best Online Couples Counseling Services
  • Wellness
    • Anger
    • Burnout
    • Stress
    • Sleep
    • Meditation
    • Mindfulness
    • Yoga
  • Therapy
    • Starting Therapy
    • Types of Therapy
    • Best Online Therapy Providers
    • Online Therapy Reviews & Guides
  • Medication
    • Anxiety Medication
    • Depression Medication
    • ADHD Medication
    • Best Online Psychiatrist Options
  • My Mental Health
    • Men
    • Women
    • BIPOC
    • LGBTQIA+
    • Parents
    • Teens
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Find a Local Therapist
    • Join Our Free Directory
  • What Is Body Doubling?What Is Body Doubling?
  • How Does It Work for ADHD?How Does It Work for ADHD?
  • What Are the Benefits?What Are the Benefits?
  • Possible DrawbacksPossible Drawbacks
  • Is It Effective?Is It Effective?
  • Alternative OptionsAlternative Options
  • In My ExperienceIn My Experience
  • Additional ResourcesAdditional Resources
  • InfographicsInfographics
ADHD Articles ADHD ADHD Medication Online ADHD Treatment

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

Headshot of Andrea Brognano

Author: Andrea Brognano, LMHC, LPC, NCC

Headshot of Andrea Brognano

Andrea Brognano LMHC, LPC, NCC, CCMHC, ACS

Andrea empowers clients with compassion, specializing in corporate mental health, stress management, and empowering women entrepreneurs.

See My Bio Editorial Policy
Headshot of Trishanna Sookdeo, MD, MPH, FAAFP

Medical Reviewer: Trishanna Sookdeo, MD, MPH, FAAFP Licensed medical reviewer

Published: January 9, 2023
  • What Is Body Doubling?What Is Body Doubling?
  • How Does It Work for ADHD?How Does It Work for ADHD?
  • What Are the Benefits?What Are the Benefits?
  • Possible DrawbacksPossible Drawbacks
  • Is It Effective?Is It Effective?
  • Alternative OptionsAlternative Options
  • In My ExperienceIn My Experience
  • Additional ResourcesAdditional Resources
  • InfographicsInfographics
Andrea Brognano LMHC,LPC, NCC
Written by:

Andrea Brognano

LMHC, LPC, NCC

Headshot of Trishanna Sookdeo, MD, MPH, FAAFP
Reviewed by:

Trishanna Sookdeo

MD, MPH, FAAFP

Body doubling means working alongside another person as each individual focuses on a specific task. This technique can be especially beneficial for those with ADHD, as parallel work can provide motivation and boost productivity. Body doubling for ADHD can apply to any project or task, such as preparing for a presentation, completing homework, or finishing household chores.

ADVERTISEMENT

See If You Have ADHD

Circle Medical offers affordable and accessible ADHD evaluations and treatment. Diagnosis and prescription over video. Insurance accepted and same day appointments are available.

Visit Circle Medical

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.

ADVERTISEMENT

Get Help for ADHD

Circle Medical – ADHD Diagnosis and Treatment. Affordable and accessible ADHD evaluations and treatment, including controlled substances as clinically appropriate. Diagnosis and prescription over video. Insurance accepted. Same & next day appointments available. Visit Circle Medical

Inflow App – Inflow is the #1 science-based app to help you manage your ADHD. Their support system helps you understand your neurodiverse brain, and build lifelong skills. Free Trial

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

In My Experience

Headshot of Andrea Brognano Andrea Brognano, LMHC, LPC, NCC
Body doubling can help individuals with ADHD stay on task when completing projects. However, ensure to surround yourself with those who will support you. Find a partner with whom you work well and feel comfortable.

Additional Resources

To help our readers take the next step in their mental health journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy is compensated for marketing by the companies included below.

ADHD Management Tools

Inflow App Inflow is the #1 science-based app to help you manage your ADHD. Their support system helps you understand your neurodiverse brain, and build lifelong skills. Free Trial

Online Psychiatry

Circle Medical – Affordable online ADHD evaluations and treatment. Circle Medical can prescribe controlled substances when clinically appropriate. Insurance accepted. Same day appointments available.  Visit Circle Medical

ADHD Medication Management + Therapy

Brightside Health – Different people experience ADHD in different ways. That’s why Brightside Health develops personalized plans that are unique to you and offers 1-on-1 support from start to finish. Brightside Health accepts United Healthcare, Anthem, Cigna, and Aetna. No controlled substances. Appointments in as little as 24 hours. Start your free assessment.

For Further Reading

  • Body Doubling | Find a [virtual] body double!
  • Done. ADHD Managed | ADHD Treatment Made Just For You (donefirst.com)
  • CHADD – Improving the lives of people affected by ADHD

SPONSORED
Circle Medical - Online ADHD Test

Do you think you have ADHD?

Answer an evidence-based questionnaire for Circle Medical to learn more. Takes 45 seconds.

Take Quiz

Best Online ADHD Treatments

Best Online ADHD Treatments

There are many considerations when looking for the best online ADHD treatments. It is important to know which online platforms can provide a diagnosis, which offers therapy only, which offers medication management only, and which offers a combination of treatments.

Read more

ADHD Body Doubling Infographics

What Is Body Doubling for ADHD? Benefits of Body Doubling for ADHD Is Body Doubling for ADHD Effective?

Find a therapist in your state

Get the help you need from a therapist near you

City or zip Search

California
Connecticut
Colorado
Florida
Georgia
Illinois
Indiana
Kentucky
Maryland
Massachusetts
Michigan
New Jersey
New York
North Carolina
Ohio
Pennsylvania
Texas
Washington

Are you a Therapist? Get Listed Today

ADHD Newsletter

A free newsletter for those impacted by ADHD. Get helpful tips and the latest information.

Sources Update History

ChoosingTherapy.com strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Faraone, S. V., et al. (2021). The World Federation of ADHD International Consensus Statement: 208 Evidence-based conclusions about the disorder. Neuroscience & Biobehavioral Reviews, 128, 789–818. https://doi.org/10.1016/j.neubiorev.2021.01.022

  • Kopec, A. M., Smith, C. J., & Bilbo, S. D. (2019). Neuro-Immune Mechanisms Regulating Social Behavior: Dopamine as Mediator? Trends in Neurosciences, 42(5), 337–348. https://doi.org/10.1016/j.tins.2019.02.005

  • Aduen, P. A., et al. (2018). Social Problems in ADHD: Is it a Skills Acquisition or Performance Problem? Journal of Psychopathology and Behavioral Assessment, 40(3), 440–451. https://doi.org/10.1007/s10862-018-9649-7

Show more Click here to open the article sources container.

We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

December 22, 2023
Author: No Change
Reviewer: No Change
Primary Changes: Edited for readability and clarity. Reviewed and added relevant resources.
January 9, 2023
Author: Andrea Brognano, LMHC, LPC, NCC
Reviewer: Trishanna Sookdeo, MD, MPH, FAAFP
Show more Click here to open the article update history container.

Your Voice Matters

Can't find what you're looking for?

Request an article! Tell ChoosingTherapy.com’s editorial team what questions you have about mental health, emotional wellness, relationships, and parenting. Our licensed therapists are just waiting to cover new topics you care about!

Request an Article

Leave your feedback for our editors.

Share your feedback on this article with our editors. If there’s something we missed or something we could improve on, we’d love to hear it.

Our writers and editors love compliments, too. :)

Leave Feedback
ChoosingTherapy.com Logo White
  • About Us
  • Contact Us
  • Write for Us
  • Careers
  • Editorial Policy
  • Advertising Policy
  • Privacy Policy
  • Terms of Service

FOR IMMEDIATE HELP CALL:

Medical Emergency: 911

Suicide Hotline: 988

View More Crisis Hotlines
Choosing Therapy on Facebook
Choosing Therapy on Instagram
Choosing Therapy on X
Choosing Therapy on Linkedin
Choosing Therapy on Pinterest
Choosing Therapy on Tiktok
Choosing Therapy on Youtube

© 2025 Choosing Therapy, Inc. All rights reserved.

X