Body Doubling

Dr. Gemma Goodliffe
Jul 2
3 min read

The Power of Body Doubling: A Gentle Boost for Focus and Follow-Through

Have you ever found yourself staring at a task—one you want to complete—but feeling completely stuck? You're not alone. Whether it’s replying to an email, clearing your desk, or starting something creative, getting going can be the hardest part.

You may have heard the term body doubling before, especially in the context of ADHD. But this simple technique isn’t just for those with a diagnosis. It’s a beautifully effective strategy for anyone who finds themselves struggling with procrastination, overwhelm, or task paralysis.

What is Body Doubling?

Body doubling is a gentle productivity method where the presence of another person helps you stay focused, grounded, and on-task.

They’re not directing you or even necessarily interacting with you—they’re simply there, either in person or virtually, quietly doing their own thing.

This quiet companionship can provide just enough structure to help you initiate and sustain focus, especially with tasks that feel dull, repetitive, or overwhelming.

Why Does Body Doubling Work?

ADHD is often described as a challenge with executive function: the brain's ability to manage attention, motivation, time, and self-regulation. But many of us—ADHD or not—struggle with these things at times.

Body doubling helps by:

Anchoring your attention
Creating a sense of shared purpose and accountability
Reducing distractions through calm social presence
Making the process of “starting” feel less daunting

It’s a low-pressure, high-impact approach that works with your nervous system, not against it.

Is Body Doubling Just for ADHD?

Not at all.

While many people with ADHD have found it game-changing, body doubling can help anyone who experiences:

Procrastination
Anxiety around tasks
Overwhelm from long to-do lists
Loneliness or lack of motivation when working solo

It’s also a wonderful antidote to the isolation that can come from working or studying alone—especially in a digital or hybrid world.

How to Try Body Doubling for Yourself

Getting started is simple. Here’s how you can set up your own body doubling session:

Find a body double: A friend, partner, colleague, or even an online co-working group can work well.
Choose your environment
- In person: Sit in the same space or side-by-side
- Online: Use Zoom, FaceTime or similar—with cameras on, if possible
Define your focus: Be specific: “Clear my inbox,” “Write one page,” or “Tidy my desk.”Use a timer like the Pomodoro technique (25 mins on, 5 mins off) to maintain momentum.
Agree on expectations: Will you chat or stay silent? Do you want to check in midway?
Begin: Start your task while your body double does their own.
Wrap up together: When time’s up, check in: What did you get done? What’s next?

Experience Body Doubling With Me

If you’re ready to stop white-knuckling your to-do list alone, I invite you to join one of my free online body doubling sessions. These quiet, supportive co-working spaces are designed to help you begin, focus, and follow through—with a little extra magic from shared presence.