What Is Body Doubling?

Have you ever noticed how much easier it is to get things done when someone else is around? That’s the magic of body doubling. It’s a simple but powerful productivity strategy where you work on your tasks in the presence of another person. This person—a “body double”—doesn’t even have to help you; their presence alone provides accountability, focus, and motivation.

At RAFT Counseling, we often explore strategies like body doubling to help clients with ADHD, anxiety, or executive functioning challenges. If you’re in Parker, CO, or anywhere in Colorado, let’s dive into how this strategy could work for you.

Why Body Doubling Works

Body doubling taps into some simple psychological and emotional principles:

• Accountability: When someone else is there, you’re less likely to procrastinate or lose focus. It’s like having a silent cheerleader in your corner.

• Shared Energy: Working alongside someone—even virtually—can create a sense of shared purpose, making tasks feel less overwhelming.

• Less Isolation: Tackling a daunting to-do list can feel less lonely when someone is present, even if they’re just reading a book or working on their own tasks.

It’s not about judgment or being told what to do. Instead, it’s about creating a supportive environment where you feel empowered to focus.

Who Can Benefit from Body Doubling?

Body doubling is a powerful tool that can support productivity and mental well-being for a wide range of people. While anyone can use this technique, it’s particularly effective for:

• People with ADHD: Struggling to stay on track or get started? Body doubling can help you create momentum by providing a sense of accountability and focus. It’s a great way to tackle projects or daily tasks that might otherwise feel overwhelming.

• Those Who Procrastinate: If you find yourself procrastinating, feeling stuck, or unable to start on something important, having someone nearby can help you overcome inertia and boost motivation.

• Remote Workers and Students: Working from home or studying for exams can feel isolating. Body doubling brings a sense of connection and structure to your day, making solo tasks feel more manageable and less daunting.

• Creative Professionals and Entrepreneurs: Whether you’re brainstorming ideas, writing, or planning a business strategy, body doubling can help sustain focus and creativity by reducing distractions and encouraging progress.

• People with Anxiety or Perfectionism: For those who feel paralyzed by perfectionism or anxiety, body doubling provides a grounding presence that can help calm nerves and create a supportive environment to take action.

At RAFT Counseling, we understand the value of practical tools like body doubling in helping clients build healthier routines and accomplish their goals. Our therapists work collaboratively to integrate these strategies with evidence-based approaches, such as Cognitive Behavioral Therapy (CBT), mindfulness, and solution-focused techniques, addressing the underlying challenges that may be holding you back. Whether you're navigating ADHD, overcoming procrastination, or managing stress, we’re here to guide you toward meaningful change.

Here’s How You Can Incorporate Body Doubling into Your Daily Life

1. Find Your Body Double
Finding the right body double is essential for success. This could be a trusted friend, coworker, or family member who understands your need for focus and support. The person doesn’t necessarily need to be working on the same task—they’re just there to provide accountability and motivation. If meeting in person isn’t possible, explore virtual options such as video calls on Zoom or FaceTime, or try coworking platforms specifically designed for remote collaboration. Even being in a shared workspace, like a library or café, can provide a similar sense of accountability.

2. Set Clear Goals
Clarity is key to making the most of body doubling sessions. Take a moment to define exactly what you want to accomplish before starting. Be specific and realistic, such as “I’ll spend the next 30 minutes organizing my files” or “I’ll tidy up the living room while you work on your project.” Having clear goals not only helps you stay focused but also gives your body double an understanding of your intentions. This makes it easier to track progress and feel a sense of accomplishment once the task is done.

3. Use Timed Sessions
Time management is a cornerstone of effective body doubling. Use tools like timers or the Pomodoro Technique to structure your work into manageable chunks. For instance, work for 25 minutes, then take a 5-minute break to recharge. Timed sessions help maintain energy and prevent burnout, especially for tasks that feel overwhelming. Encourage your body double to stick to the schedule too—this way, you’re both accountable and staying productive.

4. Keep It Nonjudgmental
The role of a body double isn’t to critique, correct, or manage your work—it’s simply to be a supportive presence. Focus on creating a judgment-free environment where both you and your body double feel comfortable and motivated. It’s about holding space for productivity, not evaluating results. A nonjudgmental approach is particularly helpful for those who experience anxiety, perfectionism, or self-doubt, as it reduces pressure and makes the process feel more approachable.

If you’re struggling to stay focused or manage tasks, body doubling is just one tool we can explore together. At RAFT Counseling, we specialize in helping clients develop practical strategies to boost their mental well-being. Whether you’re in Parker, CO, or anywhere in Colorado, we offer in-person and virtual therapy tailored to your needs.

Start Building Focus Today

If you’re curious about body doubling or need support for ADHD, anxiety, or other challenges, we’re here to help. Schedule an appointment with RAFT Counseling and start creating the structure and accountability you need to thrive. Let’s tackle procrastination together—one step at a time. Ready to Work with Us?
Contact RAFT Counseling today to learn more about how our therapy services can support your journey to focus and productivity!