Can body doubling help you improve your focus? Here's what to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
If you're struggling to focus or get things done, body doubling might help. Explore what it is, why it can boost motivation, and 9 tips to help you try it for yourself.
If you’ve ever opened your laptop to begin your workday from home or checked your mountain of a to-do list and felt zero motivation to tackle it, you’re in good company. On days that you just can’t find the energy or focus to get started, it can help to have a little boost of accountability.
Body doubling, a phrase that means working alongside another person, has gained popularity over the years and is especially popular among people with attention-deficit/hyperactivity disorder (ADHD). Body doubling (either in person or virtually) is said to help motivate people to stay focused and accountable for the tasks at hand. And while it isn’t a formal treatment or backed by robust clinical research, plenty of people have spoken to its effectiveness.
So, what does body doubling involve, and why do so many people swear by it? More importantly, will it work for you? Pull up a seat and let’s explore what you need to know about the technique, plus a few simple ways to try it out for yourself.
What is body doubling?
Body doubling is the practice of working alongside another person to help stay focused and accomplish a task, which can be done either in the same space or virtually. The rationale is that when someone else is present and engaged in their own task, it can be easier to begin and stay on track with yours.
To be clear, there’s no coaching or collaboration involved. You’re just working next to each other, because a shared presence can create a sense of structure and accountability.
If you sit at your kitchen table while your roommate does homework, join a silent Zoom session where everyone works on their own projects, or even fold laundry while a friend cleans their space on FaceTime, those are all examples of body doubling.
What are the possible benefits of body doubling?
Many people feel that body doubling helps them break through procrastination and maintain momentum, especially during overwhelming tasks.
Here are four benefits of body doubling:
Getting started: Sometimes the hardest part is just beginning. Having someone else nearby can help create a sense of gentle urgency.
Staying on task: When another person is focused, it can be easier for you to stay engaged with your own work.
Feeling less isolated: This practice can reduce the emotional friction that builds when you’re feeling alone in your head.
Creating structure: Knowing someone will be present at a specific time gives your day a natural rhythm. Plus, it can add a layer of accountability.
Can body doubling help people with ADHD?
This technique has gained popularity within the ADHD community. While it’s important to note that this isn’t a clinically recommended treatment—and there’s limited research to support it—many people with ADHD do say that it helps them function more consistently. The idea is that having someone nearby provides external structure and co-regulation.
When your executive functioning is impaired, simple tasks can feel overwhelming. But body doubling creates a soft sense of accountability, which can make it easier to begin and stay engaged in tasks.
With that said, some people find it distracting or feel pressure to “perform,” especially if their partner’s energy doesn’t match theirs. Additionally, if your body double doesn’t understand ADHD, their presence can sometimes feel more frustrating than supportive.
I you’re navigating ADHD, body doubling could be another great tool to add to your toolkit. But only if it feels natural to you.
Disclaimer: Please note that body doubling isn’t a substitute for medication or therapy for people with ADHD.
How to try body doubling: 9 tips to find the right body double for you
If you find it hard to begin or stay engaged with tasks, body doubling could be the flexible tool you need. To get started, look for someone who matches your energy and who also makes you feel comfortable.
Here are nine ways you can mindfully add body doubling into your life.
1. Start with low-stakes tasks
If you’re new to body doubling, try it during something that feels manageable, like folding laundry or organizing your desk. This can give you space to experiment without the pressure of a high-stakes deadline or an environment that isn’t familiar to you, like a coworking space or coffee shop.
2. Set expectations upfront
Have a quick conversation about what you both want. Ask the other person if you’ll talk, stay silent, or check in at the end.
Clear expectations help make the experience smooth and more supportive.
💙 Stay on the same page with your coworking partner with guidance from Jay Shetty’s Expectations.
3. Try a silent co-working session
Working alongside others in total silence can be helpful for concentrating and removing social pressure, while still giving you the benefits of shared presence.
Try scheduling a Zoom session where you say hello, then mute yourselves and work independently. You could also start a silent group video call with coworkers and only use the chat to check in.
4. Use ambient or “study with me” videos
If real-time body doubling feels overwhelming or isn’t accessible, consider searching for helpful videos on YouTube or TikTok.
Search for “study with me” or “body doubling,” and you’ll find creators who film themselves doing everyday tasks. By watching someone else stay focused, it may help you do the same.
5. Schedule regular sessions
Whether it’s a weekly Sunday cleaning hour with a friend or a daily Zoom session at 9am, a recurring slot can build structure into your routine. This can be especially helpful if you struggle with executive function challenges.
Related read: Meditation for ADHD: 9 tips and techniques
6. Match energy, not task
You and your body double don’t need to be doing the same thing. One of you could be writing emails while the other is meal prepping or baking a cake.
What matters most is that the energy feels aligned, focused, and respectful.
Related read: How to focus better: 8 tips to improve concentration
7. Keep it short and specific
Make whatever task you’re doing as manageable as possible. Choose a specific task to start with, and try doing it for 15–30 minutes at first.
This reduces overwhelm and helps give you a clear finish line.
8. Loop in someone you trust
Some people feel vulnerable doing tasks in front of others, especially ones tied to shame or executive dysfunction.
So, choose a body double who won’t judge or try to fix you.
💙 Learn how to build relationships with people you trust during this Mindful Friendships session with Jay Shetty.
9. Adapt to your needs
If you prefer asynchronous support, text a friend when you start a task and again when you finish. On the flip side, if you’re more motivated in groups, explore coworking in community accountability spaces.
Remember, there’s no one right way to body double. The key is to experiment and adjust based on what feels good to you.
Body doubling FAQs
How does body doubling work?
Body doubling works by providing subtle social accountability and structure. When another person is present, your brain registers the shift in environment. This presence can make it easier for you to start a task or stay with it.
And the accountability can be enough to kickstart momentum, especially if you’re someone who tends to overthink or avoid certain tasks.
Can body doubling help with procrastination?
It can. Procrastination often stems from overwhelm, perfectionism, and decision fatigue. But body doubling can add a sense of time and presence. You can see that there’s someone else there doing their own thing. And, as a result, it can become a little easier for you to start doing your own thing.
It allows the pressure of the task to lift, even though it may still feel hard.
Are there any cons of body doubling?
There can be cons of body doubling. Some people find it distracting, especially if the other person wants to talk and you don’t. Additionally, if you have social anxiety or a history of trauma, being observed might make you feel emotionally charged.
In general, this practice isn’t for everyone. If you’re curious, check in with yourself. Ask if it’s something that would feel supportive and safe. If not, then it’s okay to step back and try a different format.
Is body doubling just for people with ADHD?
Anyone can try body doubling. While the term does have roots in ADHD communities, the technique can be applied to anyone. If you struggle with focus or motivation, this practice might be the thing for you.
Plus, if you’ve ever gotten more done in a coffee shop than at home, or felt a boost from working silently next to a friend, you’ve already experienced a version of body doubling.
How can I practice body doubling if I live alone?
You don’t need someone in the same room to try body doubling. Virtual options can be just as effective. You could join a coworking session on Zoom or even stream a “study with me” video in the background.
That being said, if you’d rather keep it low-contact, text a friend when you’re about to start a task. Then text them again when you finish. The key isn’t the format, it’s the feeling of shared effort and accountability. So, do whatever feels right to you.
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