What Is ‘Body Doubling’ and Can It Help With ADHD?

If you’ve ever heard of the term “body doubling,” you may think it’s from a science fiction movie. But the term, which has been popularized online, refers to a very simple and effective focusing strategy for people with attention-deficit/hyperactivity disorder (ADHD).

Body doubling means you’re doing a task or project while in the presence of one (or more) people. In turn, that person serves as an anchor to help encourage focus, accountability and productivity.

“The other person helps set up an environment to prompt the person with ADHD to do a task they’ve agreed to,” explains behavioral health specialist Michael Manos, PhD. 

Dr. Manos describes how the simple task of doubling up with another person can help you focus and get work done when you have ADHD. 

What is ‘body doubling’?

‘Body doubling’ is a form of external executive functioning, says Dr. Manos. Specifically, this is when you work or do tasks alongside another person, either in person or online, to help stay focused and motivated. “Essentially it’s external executive functioning, like having an administrative assistant follow you around all day,” he explains.

If you’re getting a flashback of your parent helping you with a school project, you may have experienced ‘body doubling’ early in your childhood. “If a child doesn’t want to do their homework, it can be highly effective if parents sit down and work with or monitor them,” he continues.

But this strategy doesn’t just work with children. Adults of all ages can benefit from working while in the presence of someone else.

Why is it effective?

You might think that having more people present while trying to focus would distract you. But it can do the opposite. 

ADHD is a condition that impacts the part of your brain that oversees executive function. It can cause you to feel distracted, have trouble focusing or keeping attention, or even start a task.

When someone else is there, even if they’re just sitting nearby or working on their own task, it can make it easier to stay on track and get things done. “Modeled behavior is very potent,” emphasizes Dr. Manos.

Whether it’s a friend, coworker or family member, the mere presence of another person helps create a more focused environment. In that way, an extra “body” being productive next to you creates a more focused environment than just you alone with your thoughts.

“If your brain is quite used to distractors and to being distracted, then, whatever pops up in your environment will attract your attention,” Dr. Manos explains. “The assistance of somebody else who models the behavior you are striving for is helpful.”

Body doubling sessions can also help reduce stigma by encouraging those with ADHD to work with people with similar experiences.

Different ways to do it 

There are different ways you can use body doubling to help you focus. Here are some ways to try it out:

In-person work sessions

Have a friend or family member sit with you while you work. You don’t have to work on the same thing — just having someone nearby can help you stay focused. Plan specific times with a friend or a group to work together regularly. Knowing someone expects you at a certain time can help you stick to your schedule.

You can even create a reward system around the work session to keep you and your partner motivated. You could both work for an hour and then break for lunch or just casual conversation, too.

Virtual meetings 

Body doubling sessions can even work virtually. Use a video call with a friend, coworker or study buddy. This can be especially helpful if you’re not quite ready to meet with someone in person. It works best if everyone can keep their camera on. You can each do your own work but keep the call on for accountability.

Study cafes or libraries

Sometimes, even being around strangers who are also working can create a focused environment. But it’s all about where you choose to go. The best type of public spaces are the ones where people are working quietly — think a library or coffee shop. The quiet energy of people working around you can be motivating.

Online communities

There are online platforms designed for this purpose, where you can find “body doubles” for different tasks, like studying, organizing or working. Many of them are low-pressure, and you can just sit back and do your work while in the presence of other people typing away.

How long should a session be?

A good length for a body doubling session is usually 20 to 90 minutes. It’ll also depend on the length of your task and project and how much time you think you’ll need.

Here’s a breakdown of different time options that might work:

• Short sessions (20–30 minutes): These are great for quick, focused bursts of work, especially if you’re struggling with motivation. A short time commitment can make it easier to start.
• Medium sessions (45–60 minutes): This is a popular length for body doubling because it’s long enough to get into the flow of a task without feeling overwhelmed. You can follow it with a short break.
• Longer sessions (90 minutes): For bigger projects, 90 minutes gives you more time to make progress. Be sure to take a longer break afterward to rest and reset.

Using the Pomodoro Technique® with body doubling also works well. This is a technique where you work for 25 minutes, then take a five-minute break. You continue to repeat this cycle. This keeps you focused without burning out. (Pro tip: Make sure you and your partner are staying hydrated!)

The bottom line

Whether it’s your ADHD that’s affecting your focus or you’re just feeling overwhelmed by a task, body doubling is an excellent remedy to get you on track. It can be tempting to isolate yourself when you feel like you have so much to do, but coworking with other people can keep you accountable, calm and motivated. Next time you’re distracted, call a friend and see if they want to work together. They may even say, “I’m so glad you asked, I could use that right now, too!”