Don’t want to read through the long version? Scroll to the bottom for the TLDR.
Every time I mention body doubling, there is usually someone who gives me a strange look or asks what it is. I am quite sure that this is the ADHD community’s best kept secret, and I MUST share.
So what is body doubling?
Body doubling is when two or more people gather in real life or a video call to do the same or different tasks. 2 people working on the same task at the same time in person? That’s body doubling. Working in a coffee shop? That’s body doubling too. Doing independent work in a group on a Zoom call? Body doubling.
Although there is no research testing its effectiveness yet, it is a strategy that is gaining popularity within the neurodivergent community.
For those of you that like clear steps, I’ve broken it down for you. Here’s how to body double:
Find someone (or a group!) who is available in person or on a video call.
Tell each other what you will be working on during that time - be specific and make sure you know your first steps.
Mute your mic but keep your camera on.
Work until around 5 minutes before your end time.
Tell each other what you accomplished during the time. To continue the momentum and set future you up for success, include what your next 1-2 steps on the task will be.
Although this may sound simple, the effects that body doubling has had on my life are significant. But how exactly does body doubling help?
May make an otherwise boring task more interesting and fun
May add a bit of pressure to stay focused.
Adds time constraints to a task, which can make the task feel more doable.
Externalizes intention for the time
A body double can be a visual reminder to remind us what we are doing, as they model focused work.
In typical ADHD fashion, I want to share this with everyone since I love it so much. If you’re curious about body doubling and want to try, I will be hosting weekly body doubling sessions for FREE.
Send me a DM or email if you want to give body doubling a try.
Instagram: @anishiab
TLDR: Body doubling uses the presence of other people focused on a task to support ADHDers in doing tasks. Its incredibly useful for me. Send me a DM if you want to give it a try!