Understanding the Concept of Body Doubling
Body doubling is a productivity and self-help strategy that involves working with another person nearby to help improve motivation and focus. This technique has been popular among people with Attention-Deficit/Hyperactivity Disorder (ADHD), especially during the pandemic.
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According to Billy Roberts, clinical director of Focused Mind ADHD Counseling in Columbus, Ohio, the idea behind body doubling is that the presence of another person serves as a gentle reminder to stay on task. For individuals with ADHD whose minds tend to wander and get off track, the body double works as an external motivator to stay focused.
Source: media.cnn.com
Dr. J. Russell Ramsay, founding codirector of the University of Pennsylvania’s ADHD Treatment and Research Program, notes that body doubling is not just beneficial for people with ADHD. It can be a helpful coping strategy for anyone who struggles with staying motivated and focused. Like many other coping strategies, body doubling can be particularly effective for individuals with ADHD, whose underdeveloped executive function and self-regulation skills can make it challenging to plan, focus attention, remember instructions, and multitask.
What is ADHD?
ADHD is a neurodevelopmental disorder commonly diagnosed in childhood but lasting into adulthood. According to the Harvard University’s Center on the Developing Child, ADHD stems from underdeveloped or impaired executive function and self-regulation skills. These skills help individuals plan, focus attention, remember instructions, and multitask. Symptoms of ADHD include inattention, hyperactivity, and impulsivity, which can affect both work and personal lives.
People with ADHD often struggle with a lack of internal motivation to complete tasks, especially those that are not inherently interesting. This is where body doubling comes in – it provides the motivation and accountability needed to stay on track. As Ramsay points out, many people with ADHD will say that they have a hard time getting started on a task if they’re doing it for themselves, but if someone else is relying on them, they’re more likely to get started and stay focused.
How to Implement Body Doubling
Implementing body doubling is relatively straightforward. The idea is to work with someone who is committed to helping you stay on task and focused. This can be a friend, family member, or colleague. The person doesn’t have to be doing the same task as you, unless the activity requires assistance. The goal is to have someone nearby who can provide accountability and motivation.
When choosing a body double, it’s essential to select someone who is committed to helping you stay on task. Avoid people who might distract you with conversation or other activities. Instead, choose someone who usually makes you feel comfortable and safe, and who can encourage you when needed. It’s also crucial to keep the body doubling session focused on its purpose – if conversations arise, table them for later.
To ask someone to be your body double, you can simply say, ‘It’s something I heard can help with productivity. Would you mind just being around me while I work on this? Maybe you have something you could work on, too.’ You can also barter with them, offering to help them with a task in return.
Virtual Body Doubling Options
If you don’t have a friend or colleague to be your body double, there are virtual options available. Some TikTok users, like Allie K. Campbell, regularly go live while working so others can use them as a virtual body double. There are also body doubling or coworking platforms or apps such as Flown, Focusmate, or Flow Club. These platforms allow you to connect with others who can provide accountability and motivation while you work.
In virtual sessions, most body doubles ask you to share your camera, and a lot of people are nervous about being visible. However, the purpose of sharing your camera is to make sure you’re still in your chair working. There might be other ways to create that accountability through a chat feature.
Conclusion
Body doubling is a powerful productivity and self-help strategy that can be particularly effective for people with ADHD. By working with someone nearby who is committed to helping you stay on task and focused, you can improve your motivation and productivity. Whether you choose a friend, family member, or virtual option, body doubling can be a valuable tool in your productivity arsenal.
