Body Doubling: A Simple Yet Powerful Strategy for Managing ADHD Procrastination
For individuals with ADHD, certain tasks—especially those that are repetitive or require sustained focus—can feel insurmountable. A strategy called “body doubling” has proven to be incredibly effective in helping both children and adults tackle tasks that might otherwise lead to procrastination or frustration. This post will explore why body doubling works, how to implement it, and offer a case study to illustrate its impact.
What is Body Doubling, and Why Does It Work?
Body doubling involves working alongside another person to stay focused and productive. The mere presence of someone else can provide enough external stimulation to help someone with ADHD concentrate on a task they might otherwise avoid. This technique leverages social accountability and a sense of companionship to make completing tasks feel less isolating and more engaging.
Body doubling works because individuals with ADHD often struggle with self-regulation and may require additional external motivation to stay on task. With another person present, the ADHD brain receives a mild boost in stimulation, reducing the likelihood of distraction or avoidance behaviors.
How to Implement Body Doubling
The beauty of body doubling is its flexibility; it can be adapted to various environments and needs, whether for children at home, students in school, or adults in the workplace. Here are some ways to implement it effectively:
For Children: Have a parent, sibling, or friend sit with the child while they complete homework, organize their room, or tackle other challenging tasks. They don’t necessarily need to assist with the task—simply being present can encourage the child to stay engaged. For example, a parent might sit nearby reading or working on their own task while the child completes their work.
For Adults: Body doubling works well with a friend, partner, or even through virtual settings. Adults with ADHD can set up a “work date” with a friend or use virtual co-working platforms where they connect over video to keep each other accountable. This is especially helpful for professionals or students working remotely or completing tedious tasks like paperwork or budgeting.
In Group Settings: Body doubling can also be effective in group environments, like study halls or group work sessions. These settings provide a structured way to focus while surrounded by others who are working, creating a natural body-doubling effect.
Case Study: How Body Doubling Helped Max and His Mom
To see body doubling in action, let’s look at Max, a 10-year-old with ADHD who struggled to complete his homework independently. His mother, Sarah, noticed he would often leave his assignments unfinished or procrastinate for hours. Sarah decided to try body doubling as a strategy to help Max.
Each evening, Sarah would sit at the kitchen table with Max while he worked on his homework. She brought her own book to read or sometimes answered emails. Though she didn’t actively help him with his assignments, her presence made a significant difference. Max reported feeling less distracted and more focused, and Sarah noticed he was finishing his work faster and with less frustration. Max even started feeling more confident in his ability to get his homework done, knowing his mom would be there to support him.
After a few weeks, Max had established a new homework routine. On days when Sarah couldn’t sit with him, he felt better able to handle his assignments because he had built a habit and knew how to break down his tasks. Max’s experience with body doubling demonstrates how this strategy can create positive, lasting changes, especially for children with ADHD who might struggle to self-start and stay on task.
Practical Tips for Effective Body Doubling
To make body doubling as effective as possible, consider these tips:
Choose a Non-Disruptive Companion: The person providing support shouldn’t distract from the task at hand. Ideally, they should be engaged in their own activity and not actively interrupting or guiding.
Use Virtual Body Doubling: When in-person support isn’t possible, virtual options like Zoom or specific body-doubling apps can offer a similar effect.
Set Clear Goals: Before beginning, set a specific goal or a defined amount of time for the task. This helps both the individual with ADHD and their body double know what to expect.
Establish a Routine: Consistency is key. Make body doubling a regular part of challenging tasks to build a reliable routine, whether it’s nightly homework sessions, weekly virtual work sprints, or weekend cleaning.
Next Step - Try Body Doubling
Body doubling is a versatile, low-cost strategy that leverages social accountability to help people with ADHD tackle challenging tasks. Whether for children like Max who need support with homework or adults looking to stay focused on work projects, body doubling can reduce stress and increase productivity, one task at a time.
If you or a loved one struggles to stay on track, try incorporating body doubling as part of your routine. You may find that this simple presence of another person makes a world of difference.