Introduction to Body Doubling
Body doubling is a productivity and self-help strategy that involves working with another person to improve motivation and focus. This technique has been particularly popular among people with ADHD (Attention Deficit Hyperactivity Disorder) during the pandemic. Robin Nordmeyer, an ADHD coach, uses body doubling to help her stay motivated and focused on tasks she tends to procrastinate on.
What is Body Doubling?
Body doubling is based on the idea that another person’s presence can act as a gentle reminder of the task at hand. For people with ADHD, whose thoughts tend to wander and struggle to stay on task, the body double serves as an external motivator to stay focused. This technique is not only helpful for people with ADHD but can also be beneficial for anyone looking to boost their productivity.
Why Body Doubling Works
ADHD is a neurological developmental disorder that affects both children and adults. It impacts executive function skills, making it difficult for individuals to plan, organize, and self-regulate. Body doubling provides an external motivation that helps individuals with ADHD stay on track. The presence of another person working on their own tasks can help create a sense of accountability and responsibility, making it easier to start and complete tasks.
How to Use Body Doubling Effectively
Body doubling can be applied to various tasks, such as work, chores, exercise, or schoolwork. The other person does not need to be working on the same task, but they should be focused on their own work to maintain a productive environment. When choosing a body double, select someone who is reliable, comfortable to work with, and can provide encouragement if needed.
Tips for Effective Body Doubling
To get the most out of body doubling, it’s essential to set clear boundaries and expectations. Concentrate on the task at hand, and avoid distractions like conversations. If you need to discuss something, schedule it for a break or after the work session. Being transparent about your needs and why you need a body double can also help you find the right partner.
Virtual Body Doubling
If you don’t have a friend or colleague to body double with, there are virtual options available. Some individuals on TikTok offer virtual body doubling sessions, while platforms like Flown, Focusmate, and Flow Club provide coworking spaces for people to work together remotely. Virtual body doubling can be just as effective as in-person sessions, as long as you find a reliable and comfortable partner.
Benefits of Body Doubling
The benefits of body doubling are similar to why some people prefer working in coffee shops, libraries, or coworking spaces. The presence of others can create a sense of community and accountability, helping individuals stay motivated and focused. By understanding what works best for your productivity and work style, you can use body doubling to achieve your goals and improve your overall well-being.
