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

Dr. Gemma Goodliffe
Jul 2, 2025
4 min read

Updated: Dec 3, 2025

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.

Here’s how it works:

Log in at the scheduled time.
Optional 5-minute check-in to share your focus.
35 minutes of quiet co-working (mic off, camera optional).
Optional 5-minute break.
35 more minutes of quiet co-working.
5-minute celebration and wrap-up (optional).

You’re welcome exactly as you are—messy desk, undone list, and all.

The Benefits of Body Doubling

Body doubling offers numerous benefits that can enhance your productivity and overall well-being. Here are a few key advantages:

Improved Focus

With a body double present, you may find it easier to concentrate. Their presence acts as a gentle reminder to stay on task, reducing the temptation to get distracted by your phone or other interruptions.

Increased Motivation

Working alongside someone else can boost your motivation. You may feel more inclined to complete tasks when you know someone else is also working. This shared experience can create a sense of camaraderie that makes the work feel less isolating.

Enhanced Accountability

Having a body double can increase your sense of accountability. When you commit to working on a task with someone else, you're more likely to follow through. This can be especially helpful for tasks you might otherwise procrastinate on.

Reduced Anxiety

For many, the thought of starting a task can be anxiety-inducing. Body doubling can alleviate some of that pressure. Knowing that someone else is there can make the task feel less daunting and more manageable.

Flexibility and Adaptability

Body doubling can be adapted to suit your needs. Whether you prefer working in silence or having occasional check-ins, you can tailor the experience to what works best for you.

Tips for Successful Body Doubling

To make the most of your body doubling sessions, consider these tips:

Communicate Clearly: Before starting, discuss your goals and preferences with your body double. This will help ensure that both of you are on the same page.
Set a Timer: Using a timer can help create a structured environment. It allows you to focus intensely for a set period, followed by a break.
Choose the Right Partner: Find someone who understands your needs and can provide the right level of support. This could be a friend, colleague, or even a virtual acquaintance.