Have you ever struggled to start a task, only to find it suddenly easier when someone else is working alongside you? That’s the power of body doubling—a technique that can help with focus, motivation, and productivity, especially for neurodivergent individuals.
I recently shared my thoughts on body doubling with People Management Magazine, exploring how it’s becoming a recognised tool in workplaces. Whether you work remotely, freelance, or juggle multiple responsibilities, this approach can make a huge difference.
What is Body Doubling?
Body doubling involves working alongside another person—either in person or virtually—to help maintain focus. You don’t have to be working on the same thing; the simple presence of someone else can create a sense of accountability and structure, reducing procrastination.
For many neurodivergent people, particularly those with ADHD, body doubling is a way to combat task paralysis and make overwhelming tasks feel more manageable. But it’s not just for work—body doubling can also be applied to household tasks, exercise, or any activity where focus and motivation are needed.
5 Reasons Body Doubling Works
1. Built-in Accountability
Knowing that someone else is present—whether physically or on a video call—creates a subtle external pressure to stay on track. You’re less likely to scroll on your phone or abandon a task when you’ve committed to working alongside someone else.
2. Reduces Procrastination and Task Avoidance
Getting started is often the hardest part. Body doubling removes the isolation that can make tasks feel daunting. Having another person ‘with’ you, even silently, can help push through resistance.
3. Boosts Motivation and Energy
Working alone can feel isolating, especially for remote workers or freelancers. The shared energy of a co-working session can boost momentum, making even tedious tasks feel easier to tackle.
4. Enhances Focus with the Right Environment
Some people thrive in silence, while others need a bit of background noise. Body doubling allows you to create an environment that works best for you, whether that’s through informal accountability partnerships or structured online co-working sessions.
5. Works for Both Work and Home Tasks
It’s not just about desk work! Many people use body doubling to tackle household chores, admin tasks, or even exercise. Ever found that chatting with a friend on the phone makes folding laundry more bearable? That’s body doubling in action!
Applying Body Doubling to Everyday Life
- Work: Set up regular virtual or in-person focus sessions with colleagues, friends, or online co-working groups.
- Home tasks: Call a friend while tidying up, or invite someone over for a ‘cleaning power hour’.
- Exercise: Go for a walk while catching up on a call, or join a live virtual workout session.
Combining Tasks: A Double Boost for Your Brain
Another great technique is pairing tasks that engage different parts of your brain. For example, many people with ADHD find it easier to focus on conversations while moving. Walking meetings, voice notes while driving (on hands-free, of course!), or chatting with a friend while cooking are all ways to boost focus while staying engaged.
This works best with physical tasks that don’t require high mental focus. For example, driving an unfamiliar route might not be the best time to call a friend—unless they’re giving directions! But combining repetitive or routine tasks with conversation or movement can help with processing thoughts and maintaining attention.
Finding the Right Body Doubling Approach for You
If you don’t have an accountability partner, structured online co-working platforms can be a great alternative. Options like Flown, Flow Club, and Focusmate offer guided focus sessions where you can log in, set a goal, and work alongside others in real time. Many people find these particularly helpful for deep work sessions or when working alone feels overwhelming.
Want to Explore Productivity Strategies That Work for You?
As a neurodiversity coach and mental health trainer, I support individuals and organisations in building sustainable focus and productivity strategies. If you’re curious about how body doubling or other tailored approaches could work for you, let’s chat! Book a call to explore how we can create the right systems for your brain and working style.
