We’ve all felt it - that invisible weight that makes even the simplest tasks feel impossible. For those of us with ADHD, especially those who are autistic, the struggle with focus and motivation is even more real. This is where body doubling can often help. What if you could harness the power of simply having someone else present to boost your productivity and make those once-difficult tasks feel more manageable?
30 day money back guarantee
No Credit Card Required Upfront
What is Body Doubling?
Imagine this: you're wrestling with a mountain of laundry or a work project you’ve been putting off. Suddenly, a friend pops in - not to help, but just to hang out in the same room while they tinker with their own thing. Strangely, their presence, that quiet energy, helps.
You find yourself making headway, task after task getting checked off your list. That’s the essence of body doubling. It’s not about getting someone to do the work for you. It's about leveraging the subtle, yet powerful, impact of having another person present while you work on something you're having difficulty starting or staying focused on.
Body Doubling for ADHD and Neurodivergent Minds
Why does body doubling work? While extensive research on body doubling is still somewhat limited, the ADHD community has found it to be simple and helpful. A 2019 research review sheds some light on how social interactions light up the brain's dopamine reward circuitry.
Since those with ADHD often experience challenges with motivation and reward systems, the mere presence of someone else can give that dopamine boost. This translates into increased focus and motivation to tackle the task at hand. Interestingly, the concept of others influencing performance isn't new.
Way back in 1898, Norman Triplett, a psychologist, found that cyclists trained better alongside peers than solo, as reported in this 1898 paper on social facilitation. More recently, researchers have studied the "audience effect"–how having an audience can boost performance.
While more direct research is needed to definitively link body doubling to these phenomena, it's fascinating to consider how our brains might be wired to perform better in social settings. Could simply having someone in the same room unlock our productivity potential?
Body Doubling Benefits Beyond Focus
The concept of a ‘body double’ for increased productivity was introduced by Linda Anderson in 1996 based on her experience with an ADHD client. We can easily understand how beneficial this is for someone who struggles to focus, especially someone with ADHD. However, this isn’t the only benefit body doubling offers.
This seemingly simple act provides benefits that reach far beyond just ticking off items on a to-do list. For many, it can be a key aspect of their well-being and productivity. Here are some other ways body doubling can be helpful:
- Reduces feelings of isolation: We, as humans, are social beings. Sharing a workspace, even virtually, creates a sense of connection. Many neurodivergent individuals experience feelings of isolation, and this technique fosters a comforting sense of togetherness that eases anxiety.
- External accountability: It’s easier to procrastinate when you’re accountable to no one but yourself. Knowing someone’s present, even virtually, can provide that gentle nudge to stay on track.
- Decreases procrastination: Those nagging doubts and that urge to check your phone seem to melt away when someone's working alongside you.
Finding Your Ideal Body Doubling Method
The beauty of body doubling lies in its versatility. Let’s explore some methods you can easily incorporate into your routine. This is something I personally enjoy about this productivity strategy - finding what works best for you. Experiment with these methods, or even better yet, create your own:
Remember, everyone's different. What works for one person won't necessarily work for another, so embrace the experimentation phase and see what resonates with you. Body doubling can even be used for non-work activities, such as hobbies or exercise.
Conclusion
In a world overflowing with productivity hacks, body doubling stands out as a surprisingly effective tool. It's a simple yet profound approach to battling those all-too-familiar feelings of overwhelm, procrastination, and isolation that many face. It's all about embracing the power of human connection, finding a method that clicks with you, and reclaiming your productivity - one body-doubled session at a time.
Hi I'm Jeremy, and I understand the challenges of living with ASD and ADHD.
