Body Doubling Techniques in Different Fields of Life: Work, Study, and Life


Body Doubling Techniques in Different Fields of Life: Work, Study, and Life

ADHD body doubling is when someone with ADHD gets help from another person to tackle tasks that might be frustrating or difficult. The job of the body double is to keep the person with ADHD focused on what they’re doing so they’re less likely to get distracted. 

This idea came from self-help books as a way for people with ADHD to manage their symptoms better. While there hasn’t been recent research on how well it works, many people with ADHD say it’s helpful and comforting.

Having a body double around can make tedious tasks more enjoyable. They might gently encourage the person with ADHD to stay on track. Sometimes, having someone there can calm someone who feels hyperactive or anxious. Plus, the body double can demonstrate how to stay focused on work.

What Does “Body Doubling” Mean?

Body doubling and ADHD means doing a task while someone else is around. This person might help with the task, like when a couple cleans the house together. 

They could work on the same task separately, like friends doing homework together. Or they might be there, doing something else quietly.

The person with you can be anyone from a classmate to a family member. You might have different people help you with various tasks or switch between people for the same task. For instance, you might clean the house with your spouse but do work projects with different coworkers.

How Does Body Doubling Help With ADHD?

ADHD is a condition that starts in childhood when the brain is growing, and skills are developing quickly.

There are three types of ADHD:

  1. Inattentive: Trouble focusing, organizing, and following instructions.
  2. Impulsive or hyperactive: Difficulty staying still or controlling impulses.
  3. Combined: A mix of both.

Having someone else around, either in person or through video chat, might help with the challenges of ADHD. 

It depends on where you are, what you’re doing, and what you need. You could ask a friend to be with you while you work. If you’re close to a parent, they could help, too. Or you could work in a coffee shop where you can see others being productive.

Body Doubling Methods And Techniques


Build an inclusive work environment conducive to fostering everyone’s potential, regardless of their cognitive approach, thereby enhancing your business’s prosperity.

  • Inform your team about body doubling, elucidating its definition, mechanism, and advantages. Disseminate this knowledge via email, team gatherings, or an intranet platform.
  • Designate a dedicated space for body doubling, whether a serene office area or a virtual platform where staff can collaborate.
  • Facilitate employee partnerships by establishing a directory or a sign-up mechanism. Remain adaptable and patient, recognizing that some may initially be hesitant about body doubling.
  • Monitor the impact of body doubling on both employee well-being and organizational performance. Explore the possibility of incorporating it into individualized employee wellness strategies.


The idea of body doubling, where someone else is present while you work, originated from ADHD support groups. While not extensively researched, people with ADHD find it helpful for staying focused and motivated. 

A body double is a helpful reminder to stay focused and can assist in taking breaks and self-care. Anyone can act as a body double, whether a friend, family member or someone joining via video call. It’s a straightforward yet impactful method to enhance productivity and accountability.


While anyone can be a body double, choosing someone who fits well with you is essential. Look for someone you don’t see often and won’t clash with. You can meet up in person, online, or over the phone. Consider hiring a professional organizer or productivity coach to work alongside you, tackling tasks efficiently together.


Body doubling is a helpful strategy for some people with ADHD to get things done more efficiently, like tidying up or studying. It can give a sense of control, lessen frustration, and make you feel better about yourself when it works. 

Also, watching your body double might help you learn new things. But, it’s not a one-size-fits-all solution and might make ADHD symptoms worse for some.

It’s crucial to try different interventions for ADHD and consult with a therapist for additional strategies. Some find support through study skills classes or organizational training. These methods are most effective when combined with medication and therapy.

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