Creating My AuDHD-friendly Life (Part 2a)

Early in my ADHD treatment, a psychiatrist from my care team suggested body doubling as a productivity strategy to help with focus issues. Body doubling is a technique in which you work on tasks with another person or group. Though the people involved work together, they each have individual tasks or projects.

I’ll be honest, I was initially skeptical. The notion of signing into platforms where you can virtually co-work with strangers sounded… well, strange. I wondered: How the heck can that help? Aren’t other people typically distracting when you want to be in the zone? That was certainly my experience the few times I worked in jobs with open floorplans and struggled to ignore the ongoings of colleagues in my immediate vicinity.

It wasn’t until early 2024 that I finally looked into the wonderful world of body doubling, which is especially known for helping folks with ADHD, but can be beneficial for anyone. And boy, am I glad I finally did so because it has been a game-changer! I actually just reached my one-year anniversary on my platform of choice, Deepwrk, and I can’t wait to tell you more about it in Part 2b! But first, let’s go over the basics.

How it Works

Body doubling can be done virtually or in person. You may know the folks you do it with or connect with strangers. The presence of the body double(s) is really the only key ingredient, though my psychiatrist noted that you can even do it alone by tricking your brain with the use of a mirror.

There is no need for the tasks that folks are working on to have any relation. I’ve body doubled with folks coding and building websites in India while I was meditating and brushing my teeth to start the day in Pennsylvania. Or gotten ready for bed while West Coasters were getting off work and making dinner. Or written blog posts – including this one! – while students were studying for exams, scientists were reviewing data sets, and artists were painting canvases for their upcoming show.

While body doubling is often associated with neurodivergent folks like myself, the strategy can be effective for anyone. Just don’t be surprised if you check out a body doubling platform (which I’ll talk more about in Part 2b) and find yourself surrounded by a bunch of folks with ADHD, Autism, Bipolar, Borderline Personality, and more! (Should that be your experience, don’t worry – we don’t bite!)

Benefits of Body Doubling

When you know someone else is working alongside you, even if you’re not collaborating on the same project, you’re more likely to stay on task and avoid distractions. Even the practice of saying aloud to my body doubles what I plan to do for a period of time helps me stay on track.

The benefits of body doubling include accountability, reduced procrastination, and increased motivation. It can be especially helpful for people who struggle with task initiation, time management, or staying focused. Additionally, body doubling can help you develop a sense of camaraderie and community, even if you’re working independently. You can share breaks, discuss challenges, and celebrate successes with your coworking partner(s), making the work experience more enjoyable and engaging.

Some people find that body doubling helps them stay focused and avoid burnout, while others appreciate the social aspect and the opportunity to connect with others while getting work done. Overall, body doubling can be a simple yet effective way to boost productivity and motivation and make your work experience more pleasant.

Recommendations for Best Practices

Different websites that offer virtual body doubling have structures and guidelines that manage their sessions’ flow. Whether you’re using one of those or just pairing up with a friend or colleague, I’m listing here some recommendations based on what has worked best for me:

• Agree upon the length of the session and the schedule for check-ins and/or breaks in advance, then use a timer to stick to the plan.
• Begin with a brief check-in to state goals or intentions and leave time for a check-out to share progress.
• Don’t just share successes – one of the most magical parts of body doubling for me has been identifying my challenges and feeling supported by those I work alongside.
• Remember to take breaks! In a flow state, it can be easy to forget important things like looking away from the screen periodically to rest your eyes, the body’s need to stretch and move, or even biological needs like bathroom breaks. No matter what you want to get done, you’ll work better when you remember to tune into your body and incorporate rest.
• It helps to minimize distractions, such as turning off your phone’s notifications or removing it from the space entirely.

Learn More

In the next installment, I’ll discuss some platforms you can use for virtual body doubling. Ahead of then, here are links to articles you may find of interest if you’d like to learn more about the technique and evidence supporting the efficacy of body doubling:

• Lifehacker – “Use ‘Body Doubling’ to Increase Your Productivity”
• Neurolaunch – “Body Doubling Psychology: Enhanving Focus and Productivity Through Companionship”
• Psychology Today – “Harnessing Focus with “Body Doubling”: A Strategy for ADHD”
• Neurodiversity Matters – “Body Doubling: The Secret Weapon to Thriving with ADHD”
• ADDitude – “Get More Done with a Body Double”