ADHD body doubling is a technique where someone with ADHD completes tasks that may feel boring or frustrating while another person is present. This second person acts as a “body double” to help keep the individual grounded and focused.
The presence of a body double can make it easier to stay on task and limit distractions. While this method has gained attention in ADHD self-help communities, there is currently no formal research evaluating its effectiveness. Anecdotally, many people with ADHD report that it helps them maintain focus and reduce restlessness.
Keep reading to learn more about how body doubling works, its potential challenges, and the benefits it can offer.
What Is Body Doubling?
Body doubling is when someone completes a task while another person is present. The other person may either work on their own task or simply be in the same space to provide a sense of accountability and focus. Body doubling can also happen virtually, using video calls.
Common examples include:
- Doing homework alongside a parent or caregiver
- Writing an essay while video calling a friend
- Reading or watching TV while another person handles paperwork
- Sitting with someone while they make a phone call
- Working in a quiet, shared office space
The body double can be a friend, family member, colleague, or acquaintance. People may use different body doubles for different tasks or switch them during the same task if needed. For instance, someone might tackle housework with a partner but collaborate with various colleagues to complete work projects.
How Does Body Doubling Work?
Although no formal research has studied body doubling, the technique comes from people with ADHD who noticed that simply being around others can help them focus. Most of the evidence is anecdotal, but understanding ADHD can shed light on why it may be effective.
Motivation
ADHD is often associated with reduced motivation, which can make tasks feel less rewarding. Having someone else present may make boring or repetitive tasks more engaging, helping a person overcome this motivational hurdle.
Calm and Focus
For individuals with hyperactivity, the calm presence of another person can help reduce restlessness. Seeing someone else work steadily can model focused behavior and create a more grounded environment.
Accountability
Body doubling can add a layer of accountability. Simply knowing someone else is observing or working alongside them can encourage a person with ADHD to stay on task. For example, cleaning or working together with a partner may reduce the temptation to get distracted.
Support with Challenges
A body double can also provide practical support. If a person encounters a problem while working, the other individual can offer guidance or explain a concept in a more accessible way. For instance, studying with a peer may make difficult material easier to understand and keep the person engaged.
Is Body Doubling Effective?
Body doubling has not been formally tested in controlled studies, so it’s unclear how widely effective it is or how much it improves focus for people with ADHD.
That said, body doubling is a low-risk, simple strategy that anyone with ADHD can try to see if it works for them. All that’s needed is a willing partner, a task to complete, and some dedicated time. It can be helpful to explain the concept to the partner beforehand so they understand their role and how to best support the process.
Main Benefits of Body Doubling
Body doubling can offer several potential advantages, helping a person with ADHD focus with relatively little effort while potentially benefiting both participants.
According to the Center for ADHD Awareness, Canada, additional benefits may include:
- Reducing feelings of isolation
- Lowering anxiety
- Providing encouragement or motivation
- Creating opportunities for constructive feedback
- Reducing stigma associated with ADHD
When effective, body doubling can also foster a sense of mastery and self-efficacy, helping to boost confidence and reinforce productive habits.
Potential Issues with Body Doubling
Body doubling may not be effective for everyone with ADHD, and there are some potential limitations to consider:
- Distraction: The body double could unintentionally become a distraction. CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder) notes that friends or acquaintances may socialize instead of staying focused, which can interrupt the task.
- Over-reliance: Frequently using a body double might prevent a person from developing independent focus and task-completion skills.
- Compatibility: Not everyone makes a suitable body double. Friends, family, or coworkers who want to help should educate themselves about ADHD and understand their role to ensure the strategy is effective.
Alternatives and Additional Tools
Body doubling is just one of many strategies that can help people with ADHD tackle tasks that feel frustrating, overwhelming, or boring. Other approaches include:
- Using timers: Setting a timer for a fixed period—like 20 or 30 minutes—can create a clear endpoint for a task and provide motivation to stay focused.
- Productivity apps: Many apps are designed to support ADHD by helping plan, organize, and break tasks into manageable steps, or by sending reminders to keep on track.
- Limiting distractions: Turning off your phone, reducing social media use, or setting specific time limits for distracting activities can make it easier to maintain focus.
- Requesting accommodations: Schools and workplaces can implement adjustments to better support people with ADHD, such as flexible deadlines or structured workflows.
Traditional ADHD treatments—like stimulant medication, behavioral therapy, or caregiver support for children—can also complement strategies like body doubling.
Summary
Body doubling may help some people with ADHD complete challenging tasks such as studying, cleaning, or paperwork. While there is no formal research on its effectiveness, many report it improves focus, accountability, and motivation.
Benefits can include feeling calmer, staying on-task, receiving encouragement, or getting help with difficult tasks. However, it doesn’t work for everyone and, in some cases, may even be distracting.
Experimenting with different strategies is key. Additional support options include study skills programs, organizational coaching, therapists, or ADHD-specialized coaches to find what works best for each individual.
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