How Body Doubling Can Help You Finally Tackle That To-Do List
If you’ve ever stared at a task for hours and just... not started, you’re not alone. For many people, especially those with ADHD or executive function challenges, getting started is often the hardest part. The good news? There’s a surprisingly simple strategy that’s been gaining traction in both clinical practice and online communities: body doubling.
What Is Body Doubling?
Body doubling means working alongside another person, virtually or in person, as a way to increase focus and follow-through. The “double” isn’t there to do the work for you. They’re just present, acting as a supportive and nonjudgmental witness to the fact that you’re doing the thing. Sometimes, that’s all it takes.
You don’t even have to be working on the same task. One person might be drafting a report while the other folds laundry. The key is the shared, focused time and gentle accountability.
Why Does It Work?
From a psychological perspective, body doubling taps into several mechanisms that support task initiation and sustained attention:
External structure: When someone else is there, even silently, it can help anchor your attention and reduce the temptation to drift.
Reduced decision fatigue: You don’t need to decide when to start. You’re starting now because your body double is, too.
Mild social pressure: The presence of another person can subtly increase your sense of responsibility without adding anxiety.
Co-regulation: Being near someone who is calm and focused can help regulate your own nervous system, especially during moments of overwhelm.
These benefits are especially relevant for people who struggle with time blindness, task initiation, or working memory—hallmarks of executive function difficulty.
Who Uses Body Doubling?
Originally popularized in ADHD forums and coaching groups, body doubling is now used by students, remote workers, creatives, and professionals in high-stakes roles. It’s become a mainstay in productivity tools, online co-working platforms, and academic coaching programs.
Some people set up recurring sessions with a friend or colleague. Others use paid services that offer body doubling as a formal support structure. The format can be highly flexible: video on or off, talking or silent, shared goals or individual focus.
How to Try It
You don’t need special equipment or a subscription to get started. Here are a few ways to build body doubling into your routine:
Pair up with a friend or peer. Set a specific time, agree on a check-in process, and start working in parallel.
Use virtual co-working rooms. There are ADHD-friendly communities that host free Zoom or Discord sessions for shared work time.
Join or create a body doubling group. These can be casual or structured, depending on what works best for you.
Hire a support professional. Academic coaches, executive function specialists, and disability consultants often offer this service as part of broader support.
A Few Tips for Success
Set a goal before the session. Even something small, like “respond to one email” or “write for 20 minutes,” can help.
Minimize distractions. Turn off phone notifications, shut down extra browser tabs, and keep your workspace clear.
Debrief briefly afterward. A short check-in can boost your sense of completion and give you momentum for next time.
Final Thoughts
Body doubling isn’t a magic fix, but it can be a powerful tool for people who feel stuck, overwhelmed, or chronically behind. It doesn’t mean you’re lazy or unmotivated. It means your brain might benefit from a little external scaffolding, and that’s not just valid, it’s smart.
If executive function challenges are interfering with your ability to meet academic or professional goals, you’re not alone. Support is available, and body doubling may be just one piece of a larger strategy that helps you move forward.
Ready to give body doubling a try?
Book a Body Doubling Focus Session with The Access Consultant. We will set clear goals, keep you on track, and debrief so you finish with confidence.