Body Doubling

Body doubling works by creating external accountability and gentle social pressure. The presence of another person can help anchor a person with ADHD or other forms of executive dysfunction to the present moment and the task at hand. The body double doesn't need to help with the task; their mere presence is the strategy.

This is a popular and effective strategy within the ADHD community. People arrange virtual or in-person body doubling sessions for work, chores, or personal projects. It's a non-judgmental way to get support and overcome procrastination.

How to Try It (Step-by-Step)

1. Choose a partner (friend, colleague, community buddy) and agree on a non-judgmental vibe
2. Define a short agenda and timebox (e.g., 50 minutes work, 10 minutes break)
3. Share "starting now" and "done for now" check-ins; cameras optional
4. Minimize talk during focus blocks; debrief at the end
5. Iterate on what helps (music off/on, silent co-working, short sprints)

Etiquette & Safety

• Consent first: always ask if someone has bandwidth
• Privacy: don’t screen-share sensitive info; use headphones in public spaces
• Accessibility: allow cameras-off and text-only options
• Boundaries: body doubling is not therapy or tutoring—keep scope clear

For Schools and Workplaces

• Schools: peer study halls, library co-working tables, virtual quiet rooms
• Workplaces: optional co-working hours, "focus rooms," and calendar blocks for deep work
• Remote: use virtual co-working platforms or simple video calls with shared timers

Tools

• Shared timers (Time Timer, Focus To-Do)
• Virtual platforms (e.g., Focusmate) or community Discords
• Minimal shared docs for task lists and check-ins

Quick Tips

• Keep sessions short at first (25–50 minutes) to discover your rhythm
• Set the rule: "no fixing, just presence" unless explicitly requested
• Agree on a default script: start check-in, silent work, end check-in