What to Know About Body Doubling for ADHD

Medically reviewed by Elle Markman, PsyD, MPH

Getting motivated, staying focused, and completing tasks are core challenges for people living with attention deficit hyperactivity disorder (ADHD). Body doubling may help people with ADHD work around these difficulties.

There’s not much research on the method yet, but many people with ADHD say that having someone nearby while working can help them focus enough to finish a task.

This article covers everything you need to know about ADHD body doubling, including perceived benefits and potential drawbacks to watch for. We’ll also explore other treatments for ADHD symptoms.

Related: Is ADHD a Disability?

What Is Body Doubling?

Body doubling is a productivity tool for people living with ADHD, a mental health disorder that causes challenges with focus and hyperactivity that interferes with daily life. It involves working alongside another person while completing tasks like homework and household chores. Body doubling is also sometimes referred to as having an accountability partner or (when done remotely) virtual coworking.

Anyone can be a body double, including a friend, classmate, coworker, or romantic partner working nearby or in a virtual video setting. Companies even hire out people who may or may not also have ADHD to act as body doubles. The body double doesn’t need to be directly assisting in the task or even working on a similar project.

Related: What Is Executive Dysfunction?

How Body Doubling for ADHD Works

Body doubling may help curb ADHD symptoms associated with executive functioning skills (i.e., skills like time management, focus, and memory), attention and motivation, and emotions. There isn’t enough clinical research on body doubling for ADHD to explain how exactly this productivity method works.

However, neuroimaging studies show core differences in brain structure and functioning between people living with ADHD and people living without ADHD (i.e., people with neurotypical brain structure and functioning).

ADHD Body Doubling vs. ADHD Mirroring

Body doubling is not the same as ADHD mirroring, a type of masking in which you mimic the characteristics and behaviors of other people to fit into neurotypical expectations and norms.

Benefits of Body Doubling for ADHD

The following are potential benefits of body doubling for ADHD:

Activation

While everyone procrastinates from time to time, people living with ADHD can experience a feeling of analysis paralysis when it comes to picking a project and getting started on the next steps. ADHD paralysis is an intense feeling of overwhelm or overstimulation.

Body doubling may be helpful in part because it adds just enough pressure on someone with ADHD to choose a project.

Motivation

Body doubling may help someone with ADHD maintain motivation in several different ways. The social aspect of body doubling, for example, can have a direct and positive impact on levels of dopamine (a neurotransmitter and hormone that mediates pleasure, satisfaction, and motivation).

People living with ADHD are characterized as having dulled responses to dopamine and difficulty in responding to dopamine signals responsible for motivation and pleasure.

Body doubling may also help with motivation because it’s a way of actively holding you accountable to someone else, similar to asking a buddy to join you at the gym. Increased accountability may help improve self-management and productivity.

Related: ADHD Symptoms in Women and Common Treatments

Emotional Regulation

Body doubling may serve as a physical anchor that can help keep you focused and remind you of what you’re working on, says experts. Effective body doubling may also support emotional regulation (managing emotional responses) in the workspace by creating a protective, calming buffer between the person with ADHD and the body double.

Related: What Is Inattentive ADHD?

Drawbacks of Body Doubling for ADHD

The following are possible drawbacks of using body doubling for ADHD:

Distraction

Body doubling doesn’t ensure a distraction-free zone, so it's important to determine who would work best as your body double. Choosing a friend, for example, may make it challenging to maintain a productive environment.

Another distraction that can interrupt workflow is having to constantly check in with the body double.

While distractions can occur, you have the power to adjust the level of social interaction during these coworking sessions to suit your unique needs.

Shame

Shame can arise if you try body doubling for productivity and find it distracting or even frustrating. Being held accountable can also increase feelings of shame if, for whatever reason, the task doesn't get completed on time.

Unfortunately, this type of performance-based shame and failure to meet expectations is not new to someone living with ADHD.

Dealing With ADHD Shame

If you’re experiencing shame associated with ADHD, experts suggest some of the best ways of combating it are:

• Releasing the idea of perfection

• Accepting yourself as you are right now

• Finding humor in situations

How Effective Is Body Doubling for ADHD?

Body doubling has been referred to as a revolutionary strategy for people with and without ADHD. Some people with ADHD find it effective simply to have someone around, even without consulting, organizing, or strategizing.

How effective body doubling is depends on several factors, including what other treatments you may or may not be using to manage ADHD symptoms.

Other Treatments for ADHD

Other treatments for ADHD may be necessary to help reduce symptoms to a functional level in order to start body doubling or to help you get the most out of body doubling. Medication is the first line of treatment for ADHD, and is highly effective in reducing symptoms.

Treatment options for ADHD include:

• Behavioral therapy

• Stimulant medications

• Non-stimulant medications
  

How Effective Are ADHD Medications?

Some 70% to 80% of children with ADHD have fewer symptoms when taking stimulant medications.

Related: How ADHD Is Treated

Takeaway

If you’re experiencing adverse side effects after taking ADHD medication, don't hesitate to ask for help from your healthcare provider as soon as possible.

Summary

ADHD body doubling is a productivity tool. It involves coworking and benefiting from someone else working close by or on video. It's not the same as ADHD mirroring, which is a form of masking. Body doubling research is lacking, but many experts and people living with ADHD attest to its effectiveness.

It may work by increasing dopamine, adding the right amount of pressure and structure to task management, and by increasing accountability. It's not a flawless technique and may involve added distraction or even feelings of shame if it doesn’t work to increase productivity as hoped. Other treatments for ADHD include behavioral therapy and medications.

Read the original article on Verywell Health.