Body Doubling: A Tool for ADHD and Anxiety

Ever felt stuck staring at a pile of tasks but unable to start? Or maybe a task feels less overwhelming when someone is just... there? That’s the simple magic of body doubling. It’s a practice that’s quietly helping people with ADHD and anxiety move past distraction and overwhelm. Let’s unpack what it’s all about and how it works.

What is Body Doubling?

Body doubling is like the buddy system but for productivity. At its core, it involves having someone near you while you work on a task. They aren’t necessarily helping or doing the same job as you—they’re just present. Think of it as having a “focus friend” who acts as your invisible nudge to keep going.
The concept isn’t new. Ever noticed how some folks prefer studying in libraries or working in coffee shops? That silent-but-busy atmosphere is a form of body doubling. Whether it’s a friend, coworker, or even someone on a Zoom call, their sheer presence can make a huge difference.

The Basics of Body Doubling

Imagine this: You’ve got a big project to chip away at. You sit down to work, but suddenly, the laundry feels urgent, social media pulls you down a hole, and the dishes are always waiting. Enter your body double.
A body double isn’t there to nag or supervise. They’re just a quiet (or maybe chatty, depending on your vibe) presence who helps you hold focus. For example:

• You’re writing a report while your partner reads in the same room.
• You and a friend video call while tackling chores in separate homes.
• You join an online coworking group where people work independently but “together.”

It’s not about what they’re doing—it’s about YOU staying in the zone because someone else is there.

Why It Works for ADHD and Anxiety

For people with ADHD, staying on task can feel like riding a bike on a windy day. It’s easy to get sidetracked or lose momentum. Body doubling taps into something called task mirroring—seeing someone else nearby helps your mind stay anchored.

For anxiety, the calming effect of having someone else around makes a big difference. It’s like your nervous brain says, “Hey, I’m not alone. I can handle this.”

How Body Doubling Helps ADHD

Boosting Focus and Accountability

If you’ve got ADHD, you know how tricky it can be to stay focused. A wandering mind feels normal, right? But with a body double, there’s subtle accountability. Even if your body double is scrolling social media or folding laundry, their presence creates a sense of shared focus. It’s like your brain gets an external reminder: “Hey, someone’s here. Stick with it!”

Body doubling also curbs distractions. It’s harder to ditch a task for Netflix when someone’s sitting next to you working.

Breaking Through Procrastination

People with ADHD often struggle with task paralysis—when you’re overwhelmed to the point of doing nothing. Body doubling can push you out of that stuck feeling.

For instance: You’ve been avoiding organizing your closet. A friend comes over, and suddenly, you’re sorting clothes like you’ve got superpowers. Why? Their presence lowers the “activation energy” needed to start. You’re still doing the work, but they made it easier to begin.

Using Body Doubling to Manage Anxiety

Creating a Safe Space

Anxiety can make the simplest things feel massive. When someone is close by, it’s easier to feel grounded. A body double creates a safe, judgment-free zone for you to focus.

For instance, if paying bills feels overwhelming, it’s less scary when a friend sits on the couch with you—no pep talks required. They bring a sense of calm without needing to fix anything.

Tackling Social Anxiety Through Shared Activities

If social interactions make your chest tighten, body doubling can ease the pressure. Instead of awkward silences or trying to keep a conversation flowing, you can bond over doing things side by side. Simple activities—like cooking, painting, or even gaming—create connection without the intensity of face-to-face engagement.

Practical Tips to Start Body Doubling

Finding a Body Double

Not everyone has an instant “focus buddy” on standby, but finding one isn’t as tough as it seems. Here’s where to look:

• Friends/Family: Ask someone you trust to join you while you tackle tasks.
• Coworkers: Suggest “silent coworking” to your team for focused work blocks.
• Online Communities: Platforms like Focusmate or virtual coworking spaces specialize in pairing you with accountability partners.

Setting Boundaries and Expectations

To keep things smooth, outline what you both expect. Are you working in silence? Will there be breaks? Talking through these details keeps the session productive and avoids misunderstandings.

Here’s an example: “I need to tackle my email inbox for an hour—mind hanging out while we quietly work on separate things?”

Virtual Body Doubling Options

When in-person isn’t an option, technology saves the day. Tools like Zoom or apps designed for accountability calls make virtual body doubling super easy. Some platforms even pair you with strangers looking for the same support. It’s like a productivity blind date!

Common Myths and Misconceptions About Body Doubling

It’s Not Just for ADHD

Body doubling isn’t just a go-to strategy for ADHD brains—it’s a game-changer for anyone! Got a big presentation on the horizon or tackling a tricky project? Having a buddy by your side can supercharge your focus and productivity, no matter your challenges or goals.

It’s Not Babysitting

Sure, the body double is present, but they’re NOT in charge. Body doubling isn’t about someone hovering over you or keeping tabs. It’s about mutual support—both people showing up for each other in whatever way works best.

Unlock the Power of Body Doubling

Body doubling is a simple yet powerful tool, especially for those navigating ADHD and anxiety. Whether you’re stuck in procrastination or feeling overwhelmed, having someone by your side can make a world of difference. It’s about creating accountability and finding calm through shared space—not struggling alone.

Ready to give it a try? Start with a friend or explore virtual options to see how this technique works for you. Looking for more tools to support ADHD, anxiety, or your overall mental health? The team at RAFT Counseling is here to help—offering in-person sessions in Parker or online throughout Colorado. Together, let’s take life one intentional step at a time!