Body doubling is a productivity strategy used by individuals with ADHD to finish possibly annoying tasks while having another person beside them. This person is the body double, who helps the individual with ADHD stay focused on the task at hand to reduce potential distractions. The body double may make a boring task more rewarding and fun, place subtle pressure on the person with ADHD to remain focused, or soothe the anxious mind of a person with symptoms of hyperactivity. A body double can also model attentive, focused work and provide some accountability, offering feedback on distracting or self-defeating behaviors.

Some benefits of body doubling for ADHD include making boring tasks less frustrating, creating an incentive to complete them, helping a person with ADHD feel less isolated, and calming them down. If the strategy works, it may promote a sense of mastery and self-efficacy that inspires a person to develop additional techniques for coping with ADHD. A person may also learn new skills from a body double.

However, ADHD body doubling will not work for everyone. Some potential issues include the body double becoming a distraction, a person feeling embarrassed about their ADHD in front of the body double, an unsuitable body double shaming or criticizing the person with ADHD, and a body double prolonging the task.

A body double can be anyone, like a friend, relative, or co-worker. Ideally, the body double will deliver the amount of interaction needed in a nonjudgmental way. A trained executive function or ADHD coach can also individualize the body doubling experience.

In conclusion, body doubling is a strategy that can help people with ADHD complete tasks by having another person present while they work on difficult or tedious tasks. The body double can help reduce distractions and keep the person with ADHD focused on the task at hand. While it may not work for everyone, it can be a helpful tool for those with ADHD to increase productivity and motivation.