Body Doubling: What It Is and Why It Works
Have you ever noticed that simply having someone else in the room can help you get more done? That’s not a coincidence. This phenomenon, known as body doubling, is a real, science-backed strategy. While it’s especially popular among ADHDers and other neurodivergent individuals, anyone who struggles with focus, motivation, or executive functioning can benefit from it.
What Is Body Doubling?
Body doubling is a productivity technique that involves working in the presence of another person, either in person or virtually, to help maintain focus, reduce procrastination, and complete tasks more efficiently.
You’re not working with the other person on the same task, Instead, you’re simply doing your own work alongside someone else who’s also doing their own thing.
The presence of someone else creates a natural sense of accountability, structure, and rhythm. Think of it as a co-working session where no one has to talk, but just knowing someone else is “in it” with you makes a difference.
"A weekly touchstone that offers a sense of community and support. " - Group participant
Why Body Doubling Works
The magic of body doubling comes from its effects on executive functioning, the mental skills responsible for planning, task initiation, time management, focus, and working memory. These areas often work differently in ADHD and other neurodivergent brains.
Body doubling provides external structure and stimulation, helping to:
- Activate the dopaminergic reward system (motivation center)
- Make task initiation easier
- Reduce distractions
- Decrease feelings of overwhelm or shame
In other words, body doubling helps the brain start and sustain tasks it already wants to do but struggles to begin on its own.
The History and Research Behind Body Doubling
Though it may feel like a modern productivity hack, body doubling has been used informally for decades, especially by therapists, educators, and ADHD coaches. The term “body double” was first popularized by ADD coach Linda Anderson in the early 2000s, who noticed that her ADHD clients performed better when someone else was present while they worked.
Research on co-working, accountability structures, and parallel play all support the psychological mechanisms behind body doubling:
Social facilitation theory: People perform tasks better when others are present.
Mirror neurons: Being around others doing similar tasks may stimulate our brains to “mirror” their behavior.
Accountability effect: Simply knowing someone is watching (even silently) can prompt task initiation.
How Neurodivergent People Use Body Doubling
For ADHD, autistic, or other neurodivergent individuals, body doubling can be an essential part of a supportive routine. Many people experience:
Task paralysis: Knowing what needs to be done but struggling to start
Hyperfocus: Getting stuck on the wrong task
Distractibility: Constantly being pulled away from the task
Emotional overwhelm: Stress or shame from falling behind
Body doubling acts like a low-pressure, nonjudgmental way to gently guide your attention. You don’t have to mask or explain yourself. You simply show up and start.
Body Doubling Isn’t Just for Neurodivergent Folks
Anyone struggling with focus, motivation, or productivity can benefit from body doubling. This includes:
- Entrepreneurs working from home
- Students balancing school, work, and life
- Creatives on solo projects
- Caregivers managing multiple responsibilities
- Remote employees navigating flexible schedules
Body doubling taps into something deeply human: we are social creatures, and even the most introverted among us thrive with the right kind of connection and rhythm. In a world where burnout and distractions are common, body doubling a simple, high-impact way to bring focus and momentum to your workflow.
Ways to Access Body Doubling
If you’re ready to try body doubling, there are several ways to get started:
Join My Virtual Body Doubling Group
As part of The Traveling Psychologist, I host a free, weekly virtual body doubling group. The group is casual, affirming, and structured just enough to help you ease into whatever task has been hanging over your head.
What to expect:
Brief check-in to set your goal
Dedicated work period
Debriefs and celebrations at the end
Benefits:
Provides routine and accountability
Supports executive functioning with external structure
Offers a neurodiversity-affirming environment
Connects you with people from all over the world each week
Details:
When: Tuesdays at 2:00 PM CT
Where: Google Meet – CLICK HERE TO JOIN
"Dr. Freda's virtual body doubling group really helps me get things done that have been on my list but have caused me motivational challenges to get started. I am so grateful for these weekly groups and how they've helped me accomplish so many tasks that I struggled to begin." - group participant
Focusmate pairs you with a live accountability partner for timed work sessions, helping you stay focused and motivated. Sessions can last 25, 50, or 75 minutes, and users work quietly while checking in before and after. Focusmate has a free plan with up to three sessions per week, while the Plus plan offers unlimited sessions for a monthly fee.
Dubbii is a body doubling app created by Rox and Rich Pink, the couple behind ADHD Love. It provides live sessions, gentle reminders, and progress tracking to help neurodivergent users stay on task and feel supported. Dubbii is free to download, with a paid subscription unlocking additional tasks and features.
DIY Body Doubling
You can also set up your own body doubling routine with friends, coworkers, or accountability buddies. Simply:
- Schedule recurring co-working sessions
- Do brief check-ins at the start
- Work silently alongside each other
- Optional post-session celebration
Platforms like Zoom, Google Meet, or even a phone speaker can make this effective.
Tips for Making the Most of Body Doubling
- Start with something small: Just showing up is progress
- Choose a distraction-free workspace
- Use time blocks or Pomodoro timers to maintain momentum
- Celebrate small wins along the way
- Experiment with different platforms, times, and partners
The Takeaway
Body doubling is a simple, flexible tool to overcome procrastination, improve focus, and build momentum. While it’s particularly helpful for neurodivergent brains, anyone can benefit. You don’t need to overhaul your routine; just adding the presence of another person while you work can make a meaningful difference.
