BODY-DOUBLING: THE ADHD PRODUCTIVITY HACK FOR EVERYONE

If you struggle to stay focused and find motivation during your work day, you’re not alone. Many coaches and consultants, especially those with ADHD, experience difficulty maintaining concentration, especially when working in a distracting environment. However, there’s a simple yet powerful strategy that originated in the ADHD community that’s gaining traction for neurotypical people as well: body-doubling. 

Whether you’re working from home, tackling a personal project, or trying to power through your extensive to-do list, body-doubling could be the thing that helps you improve your focus and productivity. In this blog, we’ll explore how this method works and why it might be what your work routine has been missing.

What is Body-Doubling?

Body-doubling is a productivity strategy that’s well-known in the ADHD community however, neurotypical people can benefit from it too. At its core, body-doubling involves having another person present while you work on a task, which creates a sense of accountability and promotes focus.

An example of body-doubling in action is through coworking calls. These are virtual, introvert-friendly gatherings where people work independently in silence with others on the call. Having other people on the call creates a sense of community and accountability that you might not get working from your home office. Facilitated coworking calls also include opportunities to share what you’re working on, and a mini-celebration at the end to acknowledge accomplishments.

Why Does it Work?

Even though there isn’t direct research on how body-doubling impacts ADHD or improves motivation, there are several scientific theories that explain how it could be effective.

1. Social Facilitation Theory

Having the presence of a supportive person or audience can boost your motivation. This “co-action” effect means that your task performance can improve by having someone nearby who is working on a similar task. The “body-double” becomes a physical anchor that fosters accountability, creating the perception that you shouldn’t waste this focused time as someone else has taken time out of their day to show up to support you and you have shown up to support them.

2. Mirror Neurons 

Our brain responds to others’ actions through mirror neurons, which play a role in imitation. In other words, you might feel compelled to have deeper focus when you see your “body-double” concentrating on their tasks. The “body-double” then models the focus and calm that people with ADHD or a tendency to get distracted often crave throughout their work day.

3. Human Motivation Theory

According to this theory, we are driven by three primary motivators: achievement, affiliation, and power which are shaped by our experiences and social groups. In coworking sessions, being part of a group focused on concentration and productivity inspires us to mirror those behaviours, which ultimately enhances our motivation and task progress.

The Benefits of Body-Doubling and Coworking

The benefits of body-doubling are significant, especially when combined with coworking calls. One of the secrets to the success of body-doubling is this sense of community and shared focus, which amplifies the benefits. Some of these key benefits include:

1. Sharper focus

When working alone, it's easy to become distracted by external factors. Body-doubling creates a focused environment with the presence of another person who encourages you to stay on task.

2. Scheduled motivation

Procrastination often thrives when we work without structure. Scheduled coworking calls introduce regular intervals of focus, giving you a set time in your calendar to work on your goals. When you know that you have a designated period to make progress, you can more easily kick-start motivation, especially for tasks that seem overwhelming or tedious.

3. Minimized distractions

In a coworking session, the social dynamic encourages a "we're all in this together" mindset, making it easier to resist the pull of distractions.

4. More time for deep, intentional work

With distractions minimized, you can dedicate more time to deep work or tasks that require intense focus and creative thinking. The structured nature of coworking sessions provides you with a dedicated window for uninterrupted work, helping you make significant progress on the task at hand. 

5. A mindful approach to tasks

Body-doubling promotes a more mindful approach to productivity. By consciously setting aside time to work in the presence of others, you’re more likely to engage fully with what you’re doing rather than drift from task to task without purposeful intention. 

6. Building a community of people with shared productivity goals

One of the most powerful aspects of body-doubling in coworking sessions is the sense of community it fosters. This connection can reduce the isolation often associated with working from home, and build a support system of people who understand your productivity challenges. Being part of a community where progress is celebrated and encouraged creates a positive feedback loop and makes future sessions something to look forward to.

The combination of these benefits is what makes body-doubling and coworking so effective. Focus and accountability paired with community transform a tedious or daunting task into a collaborative and energizing experience.

Ready to boost your focus and find flow with body-doubling? Vibe High has launched a new Coworking Club. During each coworking session, members share what they’re working on, we set a timer for 55 minutes of silent work, and then we finish with a 2-3 minute celebration of what we’ve all accomplished. Learn more about the Vibe High Coworking Club, or reach out to us with any questions.