What Is Body Doubling For ADHD?

ADHD can make it difficult to get things started. Tasks pile up into a mountain, you can’t focus on anything, and everything feels overwhelming. Sometimes, you may wish you just had someone else with you in the same room, even if they aren’t explicitly helping. This is what’s called body doubling for ADHD, and it’s beginning to prove effective in boosting focus and reducing distractions.

In this article, we’ll delve into how body doubling for ADHD works, why it helps, and how you can look into a supplemental mental health program in Oregon.  

Source: Cielo Treatment Center

Body Doubling Meaning: What Is It?

Body doubling is a low-pressure setup where you work alongside someone else to help you stay on task. They won't do your work for you, and they won't give you regular reminders. Instead, your partner will simply be around while doing their own thing, and you’re doing yours. 

Body doubling works well for boring and overwhelming tasks. Common examples of activities that benefit from this environment include cleaning, studying, and finishing long-term projects. You can practice it with a friend, co-worker, or even someone online. And the best part of the body doubling meaning is that any signs of neurodivergence will benefit from it. 

Why Does Body Doubling Work For ADHD?

Body doubling for ADHD works because it taps into the external structure and stimulation that your brain needs. After all, ADHD is an executive functioning disorder. Your brain has difficulty with mental skills that help you plan, start, and complete tasks. 

Source: Freepik

Regulated Social Pressure

But sometimes, even having someone deliberately nearby can give your brain a little nudge. Your brain is more alert when someone else is in the room or on a call with you. Have you sat beside a friend diligently typing their reports or answering practice problems one after the other? It feels a little pressuring doesn’t it? But it’s a good-natured kind of pressure.

Their presence serves as a cue for you to pay attention and socially engage with their actions. Eventually, you may notice that your brain filters out unnecessary sensory clutter around them. 

Dopamine Release

Your brain also releases dopamine during body doubling. The brain is wired for social interaction, and even sitting nearby can trigger that sense of connection. Moreover, you may feel a sense of urgency to work while you’re around a friend, even if you know that they’re not judging you. This activates your reward system and makes you crave the hit of dopamine from task-focused behavior. 

If you have ADHD, this can be a crucial benefit, as dopamine is a key neurotransmitter for motivation and task initiation. 

ADHD Body Doubling In Practice

ADHD Body doubling is free, flexible, and easy to integrate into your daily practice. Here are some ways you can start:

• In-person body doubling. Invite a friend to work side-by-side or meet with a co-worker at a cafe. 

• Virtual body doubling. Hop on Zoom, Facetime, Discord, or use coworking websites that connect you with others who want to work in silence together. 

• Scheduled accountability calls. Set a time with a friend or an accountability partner, let them know what you plan on working on, and check in later.  

Source: Cielo Treatment Center

Tips To Make Body Doubling Effective

Struggling with adult onset ADHD and figuring out how to make body doubling most effective? Here’s how to make your sessions work for you. 

• Set a clear goal. Set a clear, specific, and achievable goal before you start. Tell yourself to write two paragraphs of that report, solve three problems, or clean your desk. 

• Pick a partner who won’t distract you. Choose someone quiet and focused. It may be tempting to pick a close friend, but it may easily backfire if you’re prone to chats. 

• Use timers for check-ins. Set a 25- or 40-minute Pomodoro timer and ask your double how they did at the end. This gives your session structure and rhythm. 

When Body Doubling Isn’t Enough

If you’re engaging in body doubling for ADHD regularly and still missing deadlines, struggling with motivation, or being disturbed by sensory issues, know that it’s not your fault. 

Body doubling is a helpful tool, but it’s not a miracle cure-all. If your symptoms are still interfering with your daily life despite practicing body doubling, it may be time to look into professional mental health services. 

Therapy, ADHD coaching, and medication can target your core challenges. Whether it’s time blindness, emotional dysregulation, or chronic procrastination, there’s a treatment plan available for you.

Source: Freepik

Conclusion

Body doubling for ADHD can be a great strategy for staying on task, reducing distractions, and building accountability. But like any other tool, it has its limitations. 

If ADHD symptoms still disrupt your life despite body doubling, it may be time to explore deeper support. Executive dysfunction often needs more than just a coworking buddy. But with the right support, you can reduce overwhelm, work with your brain, and feel more in control. 

Looking for the next steps? Contact us at Cielo Treatment Center today, and we’ll guide you along!