Harold Robert Meyer and The ADD Resource Center
February 4, 2025
Struggling to stay focused with ADHD? Discover how body doubling – working alongside another person – can transform your productivity and reduce anxiety. This comprehensive guide explores everything you need to know about implementing this powerful ADHD management technique.
What is Body Doubling, and Why Does it Work?
Body doubling harnesses your brain’s social engagement system to enhance focus and motivation. When someone shares your workspace, even without direct interaction, their presence naturally activates your ability to initiate and complete tasks. Think of it as having a productivity catalyst who works their magic just by being there.
Choosing Your Perfect Body Double: Who Works Best?
Finding the right body double can make or break your success. While asking family members or romantic partners might seem convenient, our research shows that professional arrangements often yield better results. Here’s why:
Professional body doubles, coworking community members, and ADHD support group participants maintain clear boundaries that keep the relationship focused on productivity. They won’t slip into helper mode or mix emotional dynamics with work sessions.
The Family and Romance Challenge
When Sarah, an ADHD coach we interviewed, tried using her husband as a body double, she discovered how quickly relationship dynamics can complicate the arrangement. “He couldn’t help wanting to actively help me,” she explains. “Plus, any relationship stress would affect our working sessions.”
Common pitfalls include:
- Blurred lines between support and personal relationships
- Guilt and resentment over time commitments
- Difficulty maintaining professional boundaries
Setting Up for Success: Your Implementation Blueprint
Creating Your Framework
Start with clear communication about:
- How body doubling works
- Session structure expectations
- Success measurements
- Interaction guidelines
Tracking What Works
Monitor both numbers and experiences:
- Task completion rates
- Focus duration improvements
- Anxiety level changes
- Energy patterns after sessions
Managing Risks and Relationships
Watch for warning signs like:
- Growing session anxiety
- Unhealthy dependency
- Boundary issues
- Decreased effectiveness
Keys to Long-Term Success
Focus on:
- Maintaining professional boundaries
- Regular arrangement reviews
- Clear communication channels
- Independence preservation
Taking Action: Your Next Steps
Ready to try body doubling? Start by:
- Identifying potential body doubles
- Setting up a trial session at a specific time and date
- If it seems like it might work, make an appointment now
- Implementing tracking systems
- Scheduling regular effectiveness reviews
Remember: effective body doubling isn’t about having someone supervise your work – it’s about creating an environment where your brain naturally engages with tasks more effectively. With the right setup and boundaries, you can significantly improve your productivity and reduce ADHD-related anxiety.
© 2025 The ADD Resource Center. All rights reserved. 02/04/2025
Go to https://www.addrc.org/body-doubling-session-assessment-tool/ for an evaluation form to see whether body doubling works for you.
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