Body Doubling: The Surprisingly Simple Focus Hack That Works

Ever noticed how it’s easier to concentrate when someone else is in the room, even if they’re just reading a book or quietly working on something else? You’re not imagining it. That quiet presence isn’t just company it’s a powerful productivity strategy.

Welcome to the world of body doubling, a deceptively simple technique that’s become a go-to for many people, especially those with ADHD.

What Exactly Is Body Doubling?

Body doubling is the simple act of performing a task in the presence of another person. They could be working on the same thing, something completely unrelated, or simply keeping you company. The best part? It doesn’t have to be in person; a virtual session on a video call works just as well.

This presence, subtle as it is, creates a gentle sense of accountability and structure. Think of it as a mental anchor; it helps quiet the internal chatter, makes you less likely to wander off, and keeps you on track.

It’s not about pressure. It’s about support.

Here’s what body doubling can look like:

• You’re finishing a report while your flatmate reads a book nearby.
• You and a friend are on a video call, each working on separate projects.
• A family member is watching TV while you catch up on emails beside them.
• You get more done in a calm, open-plan office than when you’re working from home alone.

Your body double can be anyone: a classmate, sibling, co-worker, or even a friend who doesn’t mind sitting silently while you work. It’s not about talking; it’s about presence.

The Simple Psychology: Why Does It Work?

For many people, especially those with neurodivergent brains, just getting started on a task can feel like the hardest part. You know what you need to do, but your brain resists. That’s where a body double steps in.

Having someone else there, even silently, adds just enough gentle social presence to help your brain shift gears. It creates a focused energy in the space, making you feel less isolated, less likely to start endlessly scrolling, and more likely to dive in.

You Don’t Need a Study Buddy, Just a Body

Here’s the best part: your body double doesn’t need to be doing the same thing as you. They could be working on their own tasks, cooking, journaling, or just sitting nearby with a cup of tea.

And if you can’t find someone to be with you physically, virtual body doubling works just as well. Plenty of online communities offer co-working sessions where you simply log on, say hello, and then mute yourselves while you work quietly together. Some people even find that having a pet in the room brings the same calming, grounding effect.

Ready to Try It? Here’s How to Get Started

1. Ask a friend or colleague if they’d be up for a co-working session, in person or online. Even 30 minutes can help you build momentum.
2. Look for online communities. There are dedicated platforms, ADHD forums, and even YouTube live streams designed specifically for body doubling.
3. Try it with family. If your child is doing homework, sit beside them and work on your own tasks. The effect is often mutual.
4. Use pets as quiet companions. They won’t help with your to-do list, but their silent company might be all you need to settle down and focus.

If you struggle with focus or motivation, especially when you’re alone, body doubling might just be your secret weapon. It’s simple, it’s free, and it can completely change how you work.

So next time you’re stuck in a spiral of procrastination, don’t tough it out solo. Find your body double. You’ll be amazed at the difference a little shared silence can make.

#BeTheForce

Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a doctor for personalised guidance and recommendations related to ADHD.