Body doubling is a productivity strategy commonly used by individuals with ADHD to help them initiate, focus on, and complete tasks. Here’s an overview of body doubling in the context of ADHD:
Definition and Concept
Body doubling involves having another person present while an individual with ADHD works on a task. This other person, known as the “body double”, doesn’t necessarily assist directly with the task but serves as a supportive presence.
How It Works
The body double’s presence is thought to help in several ways:
- Anchoring attention: The body double helps keep the person with ADHD focused on the present moment and task at hand.
- Increasing motivation: The presence of another person can make boring tasks more rewarding and enjoyable.
- Providing subtle pressure: The body double may create a gentle sense of accountability.
- Modelling behaviour: The body double can demonstrate focused, attentive work.
Types of Body Doubling
Body doubling can take various forms:
- In-person: Working alongside a friend, family member, or colleague.
- Virtual: Connecting via video chat to work together remotely.
- Parallel working: Both individuals work on their own tasks simultaneously.
Benefits for ADHD
Body doubling can be particularly helpful for individuals with ADHD by:
- Reducing distractibility
- Improving focus and concentration
- Increasing task initiation and completion
- Providing structure and accountability
- Decreasing feelings of isolation
Scientific Basis
While there’s limited scientific research specifically on body doubling, it’s thought to work by:
- Targeting executive function deficits common in ADHD
- Potentially increasing dopamine levels through social interaction
- Leveraging the principle of social facilitation, where the presence of others can improve task performance
It’s important to note that while many individuals with ADHD find body doubling helpful, its effectiveness can vary from person to person. As with any ADHD management strategy, it’s best used in conjunction with other treatments and under the guidance of a healthcare professional.