Harnessing Focus with "Body Doubling": A Strategy for ADHD

For many individuals with ADHD, maintaining focus—especially on tasks that aren’t inherently engaging—can be a significant challenge. One effective strategy that some find helpful is known as “body doubling.” This approach can enhance productivity and help you achieve your goals more effectively.

So, what exactly is body doubling? In essence, it involves working on a task while someone else is present, either in person or virtually. This person isn’t there to do the work for you; rather, their presence acts as a subtle motivator to keep you on track. Think of it as similar to having a workout buddy who encourages you simply by being there, even if they’re not engaging in the same exercise.

Personally, I’ve discovered that body doubling can be incredibly effective. For instance, I often struggle with tackling my emails each morning—a task I usually find quite daunting. However, I’ve found that going to the Yale Library first thing in the morning significantly enhances my productivity. The library’s cozy and picturesque atmosphere makes it a perfect environment for focusing. The short walk to the library serves as a mental transition, and once I’m settled in its inviting, serene setting, I’m much more motivated to dive into my email backlog. This routine helps me overcome the initial inertia and makes managing my emails much more manageable.

How Body Doubling Works

So, why does body doubling work? Having another person nearby can serve as a gentle reminder to remain focused and avoid distractions. It can also boost motivation, whether you’re at home, in the classroom, or at work.

The effectiveness of this strategy varies depending on the individual and the context. Finding the right body double is crucial, and it may take some experimentation to discover what works best for you, depending on your environment and the specific task.

There’s no one-size-fits-all approach to body doubling. Your body double doesn’t need to be working on the same task—or even working at all. They could simply be present, perhaps reading a book or browsing their phone, while you concentrate on your project.

For example, I’ve found that having a quiet but engaged presence is most helpful. I’ve used body doubling while writing, with a friend sitting nearby working on their own project. Their mere presence helps me resist distractions like my phone or the urge to do something else.

Practical Applications of Body Doubling

Here are a few ways body doubling might be applied in everyday situations:

• At Work: Invite a coworker to sit with you in a conference room or join a Zoom call while you work on a presentation. Their presence can help keep you motivated and focused.
• At Home: Handle household chores while chatting with a friend on the phone, or watch a “Clean With Me” video on YouTube to stay on task while cleaning.
• At School: Study alongside a classmate in the library, or join a study group to prepare for an upcoming exam. The collective focus of the group can help you stay on track.
• At a Coffee Shop: Bring your laptop to a coffee shop, where the ambient noise and the presence of others working around you can help maintain your focus.
• In a Library: Work or study in a quiet corner of the library, surrounded by others who are concentrating on their own tasks. This environment can foster better concentration.

How Body Doubling Can Support You

Body doubling can instill a sense of accountability, helping you stay focused and avoid distractions. It can also bring structure to your routine and improve time management.

However, body doubling isn’t a one-size-fits-all solution. Some people might find it distracting to have someone else nearby, while others might be concerned about becoming too dependent on this strategy to complete tasks.

Understanding the benefits and potential drawbacks of body doubling can help both children and adults with ADHD decide if it’s the right approach for them. From my experience, it’s important to balance the use of body doubling with efforts to strengthen your own focus skills. While having someone around is helpful, I also make a point of practicing independent work to enhance my concentration abilities.

Given the effectiveness of body doubling, it’s a strategy I’ve integrated into both my personal work and my coaching practice. In fact, in my upcoming group coaching sessions, body doubling will be a key component of our process.

Key Takeaways

• Accountability: Having a body double can create a sense of responsibility.
• Not for Everyone: Body doubling might not be effective for every person with ADHD.
• Avoiding Dependence: Some individuals may worry about becoming too reliant on having a body double to complete tasks.

If you’re considering trying body doubling, remember that it’s all about finding what works best for you. Whether you prefer working alongside a friend or simply having someone nearby, this strategy could be the key to enhancing your focus and productivity.