Body Doubling for ADHD: A Simple Productivity Strategy That Works
If you’ve ever tried to get work done on your own and found yourself cleaning cupboards instead, you’re not alone. For many with ADHD, the hardest part of any task is simply getting started. That’s where the concept of body doubling comes in – and it’s one of the simplest, most effective productivity strategies for ADHD.
What Is Body Doubling?
Body doubling means working alongside another person, either in-person or virtually, to increase accountability and focus. The other person doesn’t have to help with the task – just their presence is enough to keep you on track.
As ADHD coach Linda Roggli explains, “A body double anchors you in the here and now, keeping distractions at bay.”
Why It Works for ADHD Brains
- External accountability: You’re less likely to drift when someone is there.
- Co-regulation: Another person’s calm presence helps balance overstimulated ADHD nervous systems.
- Momentum: Getting started feels easier when someone else is also working.
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Ways to Body Double
- In person: Work with a colleague, study buddy, or family member.
- Online: Use Zoom, Discord, or co-working platforms for virtual focus rooms.
- Silent sessions: Agree to check in at the start and end — no chatting needed.
Real-World Success Stories
Entrepreneurs use body doubling to tackle admin tasks. Students find it helpful for revision. Parents use it to get through household chores. It’s flexible, simple, and costs nothing.
How to Try Body Doubling Today
- Ask a friend to co-work for an hour.
- Book a “focus session” on your calendar and invite someone to join.
- Explore ADHD communities offering virtual body doubling.
✨ The best part? You’ll likely get more done in an hour with a body double than in three hours on your own.
Small shifts can make a huge difference for ADHD brains. Body doubling is one of those game-changers.
👉 Come and try virtual body doubling sessions inside the Rebuild Your Life Coaching Group. We meet online, hold each other accountable, and celebrate every win together.
You’ll also gain access to ADHD-friendly productivity tools, relationship strategies, and a community that truly gets it.