Body Doubling 101: Why It Works and How to Try It
- Emily Linder
- 2 hours ago
- 6 min read
If you've ever found it easier to clean your kitchen while chatting with a friend or finish a task while someone else is quietly working nearby, you've experienced the magic of body doubling. This simple practice has become a go-to productivity tool for many people with ADHD, autism, and other forms of neurodivergence. But what is it, why does it work, and how can you start using it in your own life?
Let’s explore how body doubling taps into our brain's social wiring to create gentle accountability, reduce executive dysfunction, and build momentum without shame or pressure.
What Is Body Doubling?
At its core, body doubling is when you do a task in the presence of another person, either in real life or virtually. That person isn't necessarily helping with the task. They're simply there, existing alongside you, providing structure, presence, or quiet accountability.
Body doubling can look like:
Sitting at a coffee shop near someone else who’s working
Joining a virtual coworking session on Zoom
Asking a friend to hang out while you clean your room
Sitting in a shared space with your partner while you each do separate tasks
There’s no strict script for how it has to work. The core idea is that having someone nearby helps you stay anchored and reduces the overwhelm of starting or sustaining effort on your own.
Why Body Doubling Works: The Psychology Behind It
For neurodivergent folks especially, task initiation and sustained focus can be major hurdles. Executive dysfunction can make even simple steps feel like mountains. Here's how body doubling offers support:
1. External Structure Helps Regulate Internal Chaos
Many neurodivergent people struggle to maintain internal motivation or time awareness. Having someone else present provides external scaffolding; a subtle cue that “this is what we’re doing right now.”
It mimics the structured environment of a classroom or office, but without the same pressure or judgment. The body double becomes a regulatory anchor, making it easier to stay on track.
2. Social Cues Boost Dopamine
Brains that crave novelty and stimulation often perk up when another person is involved. For people with ADHD, the presence of a body double may naturally boost dopamine, the neurotransmitter that affects motivation, attention, and reward processing.
Even if you’re not actively interacting, just having someone else there may activate the “interest-based” pathways that help the ADHD brain engage.
3. Shame and Perfectionism Get a Reset
When you’re spiraling in shame or paralysis, body doubling can disrupt that internal monologue. You’re no longer alone with your stuckness. Instead, you’re sharing space with someone who accepts you as you are, whether or not you finish the task.
This compassionate co-regulation is especially helpful for those who struggle with the pressure to “perform” productivity. A good body double doesn’t demand perfection—they just show up.
Who Can Benefit from Body Doubling?
Body doubling is often recommended for:
People with ADHD or executive dysfunction
Autistic individuals who benefit from shared focus and reduced overwhelm
Students or remote workers who find solo work isolating
Anyone with depression or anxiety who struggles to start or follow through on daily tasks
But honestly? Anyone can benefit. We’re social creatures. Working in tandem, even silently, can make everything from laundry to spreadsheets feel a little more doable.
Common Tasks That Work Well with a Body Double
Not every task is a great fit for body doubling, but many benefit from shared energy. Examples include:
Cleaning or organizing a space
Doing paperwork or bills
Studying or writing
Making appointments or returning emails
Working on creative projects
Cooking or meal prepping
Filing or decluttering digital folders
You don’t need to talk about the task while doing it (unless you want to). The shared intention is often enough to shift your momentum.
How to Try Body Doubling: Options for Every Style
Whether you’re introverted, extroverted, or somewhere in between, there’s a body doubling setup that can work for you. Here are a few ways to get started:
1. Ask a Friend or Loved One
Sometimes the simplest approach is the best. Try asking:
“Would you be okay sitting with me while I fold laundry?”
“I’m having a hard time starting this project. Want to hang out while I work on it?”
“Want to do parallel tasks together on video while we catch up?”
You don’t need to explain in detail. A trusted friend doesn’t need to “fix” anything, they just need to be present.
2. Join a Virtual Body Doubling Community
Many online communities now host virtual coworking spaces, where people show up via Zoom or Discord to quietly work alongside each other. Some are casual; others have structured check-ins.
Places to look:
ADHD-specific forums and Facebook groups
Neurodivergent productivity communities on Discord
Websites like Focusmate (which pairs you with a partner for short focused sessions)
Twitch streams or YouTube “study with me” videos
3. Try In-Person Coworking or “Chore Parties”
Gather a small group of friends and tackle tasks in parallel. Everyone brings a personal to-do list, and you set a shared timer. Add snacks, music, or breaks to make it enjoyable.
Examples:
A Sunday chore club with a friend
Coworking at a library or café
Folding laundry or doing dishes while your partner pays bills nearby
You’re not just getting things done, you’re building connection and mutual support.
What Makes a Good Body Double?
Not everyone is the right fit for every situation. A good body double is:
Nonjudgmental
Respectful of silence or minimal conversation
Willing to be present without needing to “fix” your process
Someone whose energy feels steady or grounding to you
The ideal body double might be a friend, therapist, coworker, or even a stranger in a structured online group. You don’t need to be best friends, you just need to feel safe in their presence.
Adapting Body Doubling for Your Needs
The beauty of body doubling is its flexibility. You can make it your own:
Use headphones to stay focused if ambient noise is distracting
Add check-ins at the beginning and end to set intentions and celebrate progress
Mix passive and active roles (e.g., they read while you clean, or they knit while you write)
Set a timer (like a Pomodoro block) to create a natural flow of work and rest
Remember, this isn’t about being hyper-productive. It’s about creating enough safety and support for your brain to engage. Even starting for 10 minutes can help you build momentum.
If It Feels Weird at First, That’s Okay
Many people feel awkward trying body doubling for the first time. Maybe you worry it’s “silly” or that others will judge you for needing help with “simple” tasks.
Here’s the truth: there’s no shame in needing support. Your brain may just work differently, and that’s not a flaw. Body doubling isn’t a crutch. It’s a strategy. Just like some people benefit from alarms or checklists, others benefit from human presence.
It’s not about weakness. It’s about working with your brain instead of against it.
What If You Don’t Have Anyone to Ask?
If reaching out feels vulnerable or you don’t have someone available, try simulated body doubling:
Play a “Study With Me” video on YouTube
Use a Focusmate session
Play a looped video of someone cleaning, studying, or working quietly
Prop up a plushie, pet, or even a photo to create the sensation of “not being alone”
It might sound strange, but many neurodivergent folks find comfort and focus just from pretending they’re not alone in a task.
Your Presence is Powerful
Body doubling is more than a productivity trick, it’s a form of co-regulation, connection, and care. It acknowledges that you don’t have to do everything on your own to be worthy or successful. That sometimes, just having someone with you, really with you, is enough to shift the whole task.
Whether you’re cleaning out your inbox or just trying to brush your teeth on a hard day, body doubling can offer a quiet kind of magic: the kind that reminds you that you’re not broken, just wired differently. And that there’s nothing wrong with reaching for connection when your brain needs a boost.
You deserve strategies that work for you, not ones that shame you for being different. Body doubling is one beautiful way to invite presence, safety, and support into your routines, one task at a time.
Disclaimer: This content is NOT meant to be a replacement for therapy. This is also not treatment advice or crisis services. The purpose of this content is to provide education and some fun. If you are interested in receiving therapy look up a therapist near you! If you are in Cincinnati, Ohio visit www.calibrationscc.com to schedule with one of our counselors today! We offer free video consultation calls so you can make sure we will be a good fit for you.
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