Many people with ADHD struggle to start a task, especially one that is boring and repetitive (think of chores like folding laundry) or mentally challenging (a big work project). This is because ADHD affects parts of the brain that handle our executive functions, including: motivation, focus, and organisation. 

Getting another person involved is one way to overcome this challenge. But how does it work? And is there any science backing up the practice? Let’s learn more about this helpful ADHD technique. 

Body Doubling – What is it? 

Simply put, body doubling is working simultaneously with someone else, either in the same room or even virtually. It is a productive strategy that people with ADHD use to complete challenging or tedious tasks. 

Have you ever put off a task, only to find yourself suddenly able to start and continue working on it when someone else enters the room? Body doubling is a way to utilize this tendency to your advantage. 

The person doesn’t have to be actively helping with the task or even working on the same thing; they just need to be present, aware of their role, and engaged in something at the same time. That person becomes an accountability buddy, a sort of external executive function manager that gently reminds you by their very presence what you should be working on. 

In its most formal version, a session length is set (50 minutes is a popular length), and the person with ADHD shares their goals for that period at the beginning of the session.  

The Benefits of Body Doubling for ADHD 

In addition to focus and motivation, many with ADHD find that body doubling helps with: 

Overcoming procrastination 

Productivity 

Creating positive feelings toward the task 

Time management 

Reducing anxiety 

Why it Works 

While very little research has been done on body doubling specifically, the psychological and neurobiological principles that contribute to its effectiveness are well-established.  

The Motivation of Presence 

Studies show that having another person present can enhance the performance of simple tasks. This is called the “mere presence effect.” 

Also called co-action, humans aren’t the only ones to experience this effect. Animals will eat more and work harder in the presence of other animals. 

Similar results have been observed when training for competitions or simply having children perform the same task together. 

For someone with ADHD, this gentle motivation can be incredibly helpful. 

“Body doubling changed everything for me. I used to think I needed more willpower to get through the little tasks like emails, laundry, bills – but I just needed someone to be there. It made me feel less alone in the work, and more connected to myself in the process.” 
– Lisa Willow, Clinic Founder (MSW, RSW, ADHD-CCSP) 

Unconscious Imitation 

There are a number of reasons why we unconsciously imitate the people we’re with. We have probably all, at one time or another, experienced something called the “chameleon effect.”  

This effect is easy to spot in everyday life. Have you ever found yourself smiling back at someone who smiled at you, unconsciously picking up a friend’s hand gestures, or imitating someone’s voice intonation? These are all aspects of the chameleon effect. 

A similar reason for unconscious imitation is what is sometimes called our mirror nueron system. This system helps us to learn and imitate the actions of others. 

When we see someone perform a task, scientists have observed that portions of our brain fire just as they would if we did the task ourselves. When we watch someone running, for instance, our mirror neurons act as though we ourselves are running.  

Unconscious imitation helps us connect with others, providing gentle, positive pressure to conform to the social norms we observe. This built-in ability works in our favour when it comes to body doubling – we see others working and naturally begin working ourselves. 

Dopamine Pathway Stimulation 

Dopamine is an ADHD brain’s best friend. It is a dysregulation in dopamine pathways that causes ADHD symptoms like a lack of focus and motivation.  

It is well-proven that social interactions can have a significant impact on dopamine. One review states that “successful social interactions comprise some of the most potent rewarding stimuli for human beings.” 

So, it’s not unreasonable to conclude that when we interact with our body double, dopamine pathways are stimulated, providing a boost to our executive functions. 

Expert Theories 

In addition to the scientific evidence explaining why body doubling could work, there is a wealth of observations on its good effects by experts in ADHD. 

According to these experts, the distracted person feels responsible to and for their body double, so much so that the body double becomes a physical anchor for them. 

When those with ADHD are forced to choose a specific task and set aside time for it, experts observe that time management and productivity improve. 

The Right Body Double 

One word of caution – you will want to pick the right body double for the job. If the person is overly chatty or distracting, you’ll lose the benefits of body doubling. Instead, you’ll want to pick someone who is: 

• Quiet 

• Independant 

• Busy working – they could be reading, working on a laptop, doing chores, even knitting 

This could be a friend, a coworker, a spouse, or even someone you hire. Paid services will match you with a body double or allow you to work with a group virtually. Some people see the benefits of body doubling just from working at a local library or quiet coffee shop. 

So, the next time you find yourself procrastinating, grab a buddy and give body doubling a try. It’s a simple technique with huge potential benefits! 

If you’d like to see if you might benefit from more formal help, like ADHD coaching or Weekly Support Groups, our free ADHD quiz is a great first step. 

Frequently Asked Questions (FAQs) 

1. What exactly is body doubling, and how does it help people with ADHD overcome challenges like procrastination? 

Body doubling is a technique where you work simultaneously with another person, either in the same physical space or virtually, on your own tasks.  

It helps people with ADHD by leveraging our brain’s natural tendencies. The mere presence of another person creates a subtle sense of accountability, which can help kickstart motivation.  

Additionally, our brains are wired for “unconscious imitation” (like the chameleon effect), so seeing someone else focused and working can naturally encourage you to do the same. This acts as an external executive function manager, gently prompting you to stay on task. 

2. Beyond overcoming procrastination, what other benefits can body doubling offer individuals with ADHD? 

In addition to helping with task initiation and productivity, many people with ADHD find that body doubling provides several other key benefits. These include better time management, a reduction in anxiety related to daunting tasks, and even the fostering of more positive feelings toward tasks that might otherwise feel boring or overwhelming.  

The subtle social stimulation can also help to stimulate dopamine pathways in the brain, providing a much-needed boost to executive functions like focus and motivation. 

3. What kind of person makes an effective body double, and where can I find one? 

The right body double is key to success. You’ll want someone who is generally quiet, independent, and busy working on their own tasks (e.g., reading, on their laptop, doing chores, or knitting).  

They don’t need to be actively helping you, just present. This could be a friend, family member, coworker, or someone you hire.  

You can also find body doubles through paid online services that match you with individuals or groups virtually, or by simply working in a public space like a library or a quiet coffee shop to benefit from the general atmosphere of productivity.