ADHD Body Doubling: The Productivity Hack You Might Be Missing

Have you ever noticed it’s easier to get things done when someone else is in the room—even if they’re not helping you? This is the basic idea behind ADHD body doubling, a surprisingly effective productivity tool that many adults with ADHD are now using to stay focused and motivated.

While there’s still limited scientific evidence behind body doubling, the real-world results speak for themselves. At Ready Health, we often meet clients who feel overwhelmed by everyday tasks—not due to a lack of ability, but because of how their brain processes motivation and attention. That’s where this strategy can make all the difference.

Let’s explore what body doubling is, how it works, and how you can use it to supercharge your focus.

What Is ADHD Body Doubling?

Body doubling is a simple yet powerful technique where you carry out a task in the presence of another person—your “body double.” They don’t coach, instruct, or supervise you. They’re simply there, doing their own thing, while you get on with yours.

For people with ADHD, the presence of another person creates a form of external accountability. You feel observed (even if gently), which helps reduce distraction, boost motivation, and keep you on track.

Body doubling can happen in person or virtually—through a video call or even in a coworking chat room. And it works for almost any task: tidying the house, replying to emails, paying bills, or working on a difficult report.

Why Body Doubling Helps People With ADHD

ADHD often affects executive functioning—our brain’s ability to plan, prioritise, and initiate tasks. You might have the best intentions, but still find yourself scrolling your phone or pacing the room instead of getting started.

Body doubling works because it combats some of these ADHD challenges in real time:

• It reduces distractions by giving your brain a subtle cue: “This is focus time.”

• It provides accountability without pressure—you’re not being judged, but you’re not invisible either.

• It offers structure—just the act of scheduling a session can help you commit to the task.

• It taps into novelty, which the ADHD brain craves. Working with someone else adds variation to your routine.

• It mirrors calmness—you may naturally begin to match the energy of your body double, especially if they’re focused and relaxed.

The Psychology Behind It

Although the concept is still being explored, several theories explain why body doubling works:

1. Mirroring Behaviour

We often unconsciously copy the actions of those around us. This is known as mirroring and is thought to be linked to “mirror neurons” in the brain. Seeing someone calmly working can prompt similar focus in us—especially when our ADHD brains are prone to chaos.

2. Energetic Anchoring

Some practitioners believe that having another person nearby helps to regulate the mental ‘energy’ in the space. Whether you call it focus, presence, or chi, many people find that their attention sharpens when they’re not alone.

3. Emotional Support

ADHD can come with shame or frustration about procrastination. Having someone with you—without judgment—can feel supportive and reassuring. That emotional lift might be just enough to get started.

Real-Life Example: How Body Doubling Helped One Client

One of our patients, a semi-retired executive named James, struggled with everyday admin tasks since stepping away from the high-pressure corporate world. Despite having the time and space, he couldn’t seem to get anything done.

Interestingly, he discovered that when his wife quietly sat near him—reading a book or working on her laptop—he became significantly more productive. He wasn’t being coached or micromanaged; her presence alone helped him stay focused.

With this insight, James began scheduling regular body doubling sessions with a trusted friend, and eventually hired a virtual assistant who served both as a helper and a quiet accountability partner. The results? Dramatically improved productivity and far less stress.

How to Try Body Doubling for Yourself

You don’t need to hire a coach to get started. Here’s how to make it work for you:

✅ Step 1: Choose Your Body Double

This could be a friend, partner, colleague, or even a professional like a virtual assistant. They should be calm, non-judgmental, and preferably working on their own tasks during the session.

✅ Step 2: Set Clear Goals

Before you start, say out loud what you plan to do during the session. For example: “I’m going to spend 30 minutes answering emails, then 15 minutes organising my desk.” This adds gentle pressure to follow through.

✅ Step 3: Decide on the Format

You can sit in the same room, hop on a Zoom call, or use platforms like FocusMate that pair you with virtual coworkers for short bursts of focused work.

✅ Step 4: Reflect and Adjust

Try different formats and times of day. Some people thrive with early-morning sessions, while others need an evening wind-down slot. Find what feels sustainable and effective for you.

Benefits of ADHD Body Doubling

If you’re still wondering whether it’s worth a try, here’s what many people report after adding body doubling to their routine:

• ✔️ Better concentration

• ✔️ Less procrastination

• ✔️ Stronger motivation

• ✔️ Improved time management

• ✔️ Positive mood and reduced stress

• ✔️ Higher task completion rates

Tips for Choosing the Right Body Double

Not everyone makes a good body double. Look for someone who:

• Can be physically or virtually present without engaging you too much

• Respects the focus time

• Doesn’t distract you with chat or questions

• Encourages you gently but doesn’t apply pressure

Avoid body doubles who are overly talkative, disorganised themselves, or too emotionally invested in your productivity—it’s not their job to fix your routine, just to be present.

Where Can You Find a Body Double?

• Friends or family: Ask someone you trust to be present during specific work periods

• Colleagues: Cowork remotely or in the office on parallel tasks

• Online platforms: Try FocusMate or virtual co-working groups

• ADHD support groups: Many ADHD communities now offer structured body doubling sessions

Final Thoughts

Body doubling might sound too simple to work—but for many adults with ADHD, it’s a game-changer. Whether you’re tackling a pile of laundry or powering through overdue admin, the presence of another person can help you stay grounded, focused, and productive.

If you’re navigating adult ADHD and want more practical tools like this, Ready Health offers ADHD assessments, treatment pathways, and coaching support—designed to help you build strategies that actually work.

💡 Need support with ADHD?

Whether you're newly diagnosed or exploring strategies for focus and motivation, our team at Ready Health is here to help. Book an appointment today to speak with one of our clinicians or coaches.

📍 Ready Health Clinic, Standish, Greater Manchester
📞 01257 676001
🌐 www.readyhealth.co.uk