How Body Doubling Can Create a Powerful ADHD Productivity Boost
Body doubling can be a highly effective productivity strategy for ADHD brains. It harnesses the power of social facilitation and adds one of the prime ADHD motivational factors to our work: interpersonal pressure, increasing motivation, and keeping us on track.
Harnessing the power of co-working and accountability
Staying focused and productive with an ADHD brain feel like trying to herd baby dragons on a day trip to Disneyland– though a whole lot less adorable. But there's a magic trick (okay, not magic, but close, given how simple but effective it can be) that can help.
Say hello to body doubling!
This nifty strategy involves working alongside someone else, and tons of ADHDers exclaim (and even a few small research studies agree) that it can boost productivity and boost ADHD brains. Whether it’s co-working in a bustling café or teaming up virtually, body doubling can offer the accountability and structure needed to conquer that dreaded to-do list once and for all.
What is body doubling?
Body doubling is the basic concept of teaming up with fellow doers—whether that's in a cozy co-working space, a lively café filled with the aroma of fresh pastries, or even in the digital sphere through a virtual hangout.
The beauty of it? You’re not alone in your quest to conquer that list of tasks!
The presence of another person not only sparks motivation but also creates a sense of accountability that’s hard to shake. It’s like having a cheerleader right there with you, quietly nodding along as you power through your work.
Body doubling for study, fitness—and even housework.
But is body doubling just for freelancers and entrepreneurs camped out in coffee shops?
No! In fact, body doubling can be a boost for all kinds of people doing all kinds of tasks.
For example, research shows that it’s super useful for students—and it doesn’t even have to be a human ‘double’. One study found that robot schoolwork companions were helpful to students with ADHD [1] (I’d love a peek inside that library! What books are those robot doubles checking out?!?).
But body doubling isn’t limited to textbooks and business plans- research shows that it can also help us stick to our sweaty fitness routines and meet our well-being goals. [2]
And let’s not forget about the good ol’ housework! Have you ever found yourself staring at a pile of dishes, wishing for some magical cleaning fairy to swoop in? Well, it turns out that simply having someone else in the room, even if they’re just folding laundry or sorting through their own clutter, can spark you into action. Recent studies show that the mere presence of another can help generate momentum and make chores feel less like a mountain and more like a series of fun baby hills. [3].
So why does this simple little strategy have such a big impact on your goals of achieving entrepreneurial success with ADHD), studying for a college exam, hitting the gym, or even whipping up the motivation to clean out that sock drawer ?
What’s the magic behind body doubling, and how does it really work? Let’s dive deeper and unravel the mystery! ✨
Body doubling and ADHD—why does it work?
The research on body doubling is oh-so-fresh-and-new. But thus far, researchers have chimed in with so many ADHD brains and agreed: Yes! Body doubling works!
But why? What’s it doing for an ADHD brain?
At its heart, body doubling is all about the transformative power of having someone else around while you work. That simple presence allows us to tap into a tremendous power- something psychologists call social facilitation.
What is social facilitation?
It’s the phenomenon that causes us to perform better on tasks when we’re in the presence of others. It’s what makes us run faster by a crowd of cheering fans and brainstorm with more creative abandon in a group of excited, divergent thinkers.
Body doubling takes this principle and runs with it, reminding us that even if your buddy is just sipping coffee nearby, their company can give our focus a little boost. It creates a bit of that friendly “interpersonal pressure” (one of the five key motivational factors for ADHD brains) that gently prods us to stay on task—kind of like a playful nudge from a teammate!
All of that facilitation and pressure work to increase the availability of norephedrine and dopamine in the ADHD brain, turning it on and tuning it in on all that work you put in front of it [4]
How to incorporate body doubling into a daily routine
Ready to give body doubling a try? Here are some practical ways to make it happen:
1. Join a co-working space
ADHD and co-working can be a partnership made in paradise. Joining a local co-working space to work alongside others can lead to a productivity surge (as long as you vibe with the space). The bustling environment and presence of focused individuals can provide the perfect backdrop for knuckling down to work. The benefits of co-working go beyond productivity—they’re also terrific spaces for networking, community building, and feeling more balance in your work and life.
2. Head to cafes and libraries
There’s something magical about finding your rhythm in a cozy café or an inspiring library. The gentle hum of conversation and the sight of others diligently working can create an atmosphere that helps you zero in on your own tasks. Even if you don’t know the people around you, their presence can be a subtle reminder that you’re all in this together—on a quest for productivity!
3. Make the most of virtual platforms
If in-person body doubling isn't feasible, virtual platforms like Zoom or other video call services can be just as effective. We can work with a friend or join online co-working sessions specifically designed for body doubling. Grab your favorite drink, log on, and get to work together from the comfort of your own spaces.
4. Find a regular body-doubling partner
Finding a regular body doubling buddy or accountability partner can be a game-changer for productivity. Start by reaching out to friends, family, or colleagues who might benefit from the mutual support. It can also help to join online communities or forums dedicated to ADHD, where many people are looking for the same kind of productivity boost. Social media platforms like Facebook and LinkedIn have great groups for finding potential partners.
5. Try out apps and online services
Consider using apps and services designed for body doubling, where people can connect with like-minded individuals globally. After finding a potential partner, set clear expectations and schedules to ensure a productive and supportive relationship. Remember, the goal is to create a consistent routine that fuels motivation.
Body Doubling Apps: On-Demand/ Made-for-you Body Doubling:
Your best friend and great Aunt June are both busy, the coffee shop is too noisy, and your coworking space is closed for repairs?!?
What’s a focus-needing, deadline-having, ADHD brain to do?
This is where body doubling apps and online services come in extra handy. They’re on-demand, customizable versions of body doubling with various options for just the right amount of accountability and flexibility to keep you going.
Find Your Perfect Accountability Partner with FocusMate
Imagine having a dedicated buddy cheering you on while you tackle your most important tasks. FocusMate connects you with real-time body doubling partners around the world. You'll work in focused silence together, holding each other accountable for staying on track.
FocusMate is:
Free: No cost barrier to boosting your productivity.
Easy-to-Use: Schedule sessions in seconds and find a partner who fits your needs.
Globally Connected: Work with partners from diverse backgrounds, enriching your focus experience.
Ready for a Personalized Productivity Boost? Try Focus.Space Coaching
Sometimes, even with a buddy by your side, you might need a roadmap to navigate productivity challenges. Focus.Space coaching pairs you with a certified productivity expert who will:
Craft a personalized plan: Identify your unique obstacles and create a custom strategy for success.
Unlock your hidden potential: Learn powerful techniques and tools to maximize your focus and output.
Keep you motivated: Receive ongoing support and accountability to reach your productivity goals.
Focus.Space Coaching is:
Expert-Led: Get guidance from a seasoned professional who understands the science of productivity.
Targeted & Effective: Designed to address your specific needs and unlock lasting results.
Investment in Your Success: A worthwhile investment in your time and well-being.
(Want to give it a try? Enter the code MCALDWELL at checkout to get 25% off a membership when you sign up at Focus.Space!)
FocusMate and Focus.Space Coaching offers a dynamic duo for anyone seeking to level up their productivity. Whether you prefer the free support of a body doubling partner or a personalized coaching plan, Focused.Space has the tools to help you achieve laser focus and conquer your goals.
Body doubling Strategies
Not all body doubling sessions need to look the same. Here are a few formats to experiment with to find out what works best for you:
1. Create a structured agenda
Body doubling partners can start a session by sharing what they’re working on, setting a time limit, and then checking in at the end to share their progress. This format is perfect for those who benefit from clear goals and a sprinkle of accountability to keep the momentum going.
2. Or ditch the agenda—and just work
Sometimes, the simplest solution is the best! If you prefer a more laid-back vibe, your body doubling session doesn’t have to follow a strict agenda. Just being in the same space as another person can work wonders. You can dive into your tasks side by side without the pressure of sharing every detail or adhering to a countdown. Just enjoy the quiet camaraderie while getting things done!
3. Take a hybrid approach
Not sure if you like the structure or the freedom? Why not have a bit of both?
Start your session by setting some goals, and then embrace a flexible mindset as you tackle your tasks. Adjust deadlines or change up your approaches as needed. This way, you can enjoy the benefits of accountability while still allowing room for creativity and spontaneity.
Making the most of body doubling
To maximize the benefits of body doubling, keep these tips in mind:
1. Set clear goals.
Before starting, it’s good for body doubling partners to have a clear idea of what they want to achieve during their session. This helps maintain focus and provides a sense of accomplishment when tasks are completed.
2. Be consistent with your long-range goals.
Incorporating body doubling into routines regularly can be a huge boost for those long-range goals. You know, the ones- that move the needle and get you where you want to go, but no one is ever going to bang down your door needing them from you?!?
Yeah- they’re essentially adhd kryptonite, and they are perfect for consistent body doubling. The partnering means that things will actually get done, and the consistency means that they’ll get done often enough to make an impact.
3. Communicate before beginning.
When working with a partner, talk about needs and preferences. Whether the preference is for quiet work or occasional check-ins, clear communication creates a smoother experience.
Getting started with body doubling.
Body doubling can be a game-changer for working with and managing an ADHD brain. Structure, accountability, and motivation can help with staying focused and productive. Whether it’s working in person or virtually, the key is to find a setup that works and stick with it—because it might just be the productivity boost needed to turn dreams into reality.
Find out more about how to stay on track with goals while managing ADHD with our ‘Five Things Proven to Motivate ADHD Brains’ and ‘How to Boost Your Motivation and Focus Through the Power of Novelty’.
Join the conversation
Ever tried body doubling? Feeling curious about it? Post a comment below and tell us what you think—maybe you’ll even find a virtual body-doubling partner!
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