Body-doubling is a lesser-known productivity strategy gaining traction especially among people with ADHD, but its benefits extend to virtually anyone who struggles with focus or procrastination. Essentially, body-doubling means working alongside someone else—either in person or virtually—while each person pursues their own tasks. The idea isn’t collaboration or multitasking together; rather, the mere presence of another attentive person helps keep distractions down and motivation up. Experts in psychology and neurodiversity emphasize its grounding in behavioral accountability and external cues.
To use body-doubling effectively, follow these steps: (1) Choose a partner—friend, coworker, or peer—who is dependable and understands the concept. (2) Set a shared time to work, each on separate tasks; you might meet in a library, coworking space, or on a video call. (3) Keep the environment simple and signals clear: background silence, minimal conversation, only check-ins at defined intervals. This method taps into external motivation and reduces the friction of starting tasks. Psychological studies suggest that this co-presence can significantly reduce procrastination and improve sustained attention.
Incorporating body-doubling into your routine can transform how you handle large projects, boring tasks, or anything you tend to put off. It’s especially helpful when you feel isolated working from home, distracted by digital noise, or lacking accountability. Over time, users report higher consistency, less internal resistance, and improved flow. For many, this method shifts productivity from being solely about systems and tools to being about social and environmental design—two powerful forces backed by experience and research.
