Unlocking Focus: How the Body Doubling Technique Empowers Those with ADHD

Dr. Amy Marschall is a clinical psychologist who is autistic and has ADHD. She specializes in supporting children and adolescents with similar neurodivergent profiles and is certified in TF-CBT and telemental health.

Living with attention deficit hyperactivity disorder (ADHD) often means facing significant hurdles with executive functioning and maintaining focus. Even simple tasks can feel overwhelming, making it hard to start, avoid procrastination, and move forward.

Thankfully, various ADHD-friendly strategies exist to ease these challenges, and body doubling stands out as a powerful method.

Quick Overview

Body doubling involves having another person physically present while you work on a task. This presence can boost motivation and accountability, making it easier to stay engaged. Although formal research on body doubling is limited, many in the ADHD community find it an invaluable tool for overcoming executive dysfunction.

Understanding Executive Dysfunction in ADHD

ADHD is a neurodevelopmental condition characterized by difficulties with attention, executive functions, memory, hyperactivity, and impulse control.

Typically identified in childhood, ADHD is lifelong and affects relationships, employment, and overall wellbeing.

Executive functions include managing information, organizing, time management, and sustained focus.

People with ADHD often experience executive dysfunction, which can present as:

• Forgetting key details
• Challenges with time perception
• Difficulty initiating tasks
• Losing focus mid-task
• Problem-solving struggles
• Misplacing items
• Disorganization
• Prioritization issues
• Arriving late or too early
• Missing deadlines
• Struggling with self-care routines

Executive dysfunction is also common in individuals experiencing anxiety, depression, or other mental health conditions.

What Is Body Doubling?

Body doubling means completing a task with someone else present. For example, a student studying in a library or working alongside a friend at home is engaging in body doubling.

The companion doesn’t need to assist directly and can focus on their own work. The key is shared space, which encourages accountability and focus.

Body doubling can be done in person, over the phone, via video calls, or even through messaging. The awareness that someone is present and observing your progress helps maintain motivation.

Applying Body Doubling to ADHD Challenges

While no single individual is credited with pioneering body doubling, it has organically grown from ADHD support communities recognizing its benefits.

Having a body double can provide gentle reminders to stay on task and reduce distractions. Viewing your work as a favor to your body double can further enhance commitment.

Additionally, body doubles can prompt you to take necessary breaks, hydrate, and attend to personal needs, especially if you tend to hyperfocus.

Anyone can be a body double — friends, family, or even virtual companions. If you live alone, connecting via video or phone can still provide the motivational benefits.

Executive Dysfunction’s Impact on Motivation

Executive dysfunction often makes it hard to break projects into manageable steps, leading to overwhelm and difficulty starting.

Challenges Initiating and Completing Tasks

ADHD-related motivation difficulties can hinder starting and finishing tasks. Those with inattentive symptoms may lose focus easily and struggle to complete unengaging activities.

Effects on Self-Worth

Repeated struggles without proper support can damage self-esteem, causing negative self-perceptions and reducing future motivation.

It’s crucial to understand that executive dysfunction is not laziness. Motivation challenges are a core symptom of ADHD, requiring compassion and support rather than criticism.

Individuals with ADHD thrive with encouragement and understanding to navigate executive dysfunction effectively.

Further Reading

• Conditions A-Z
• ADHD Insights
• Living with ADHD

References

1. Smith ZR, Langberg JM. Evidence review on motivation deficits in youth with ADHD and related outcomes. Clinical Child and Family Psychology Review. 2018;21(4):500-526.
2. Gomez R, Van Doorn G, Watson S, Gomez A, Stavropoulos V. Personality dimensions and ADHD: Meta-analytic review. Personality and Individual Differences. 2017;107:219-227.
3. Molavi P, Nadermohammadi M, Salvat Ghojehbeiglou H, Vicario CM, Nitsche MA, Salehinejad MA. ADHD subtype cognitive correlates and self-esteem association. BMC Psychiatry. 2020;20(1):502.

By Amy Marschall, PsyD
Dr. Amy Marschall is an autistic clinical psychologist with ADHD, specializing in supporting neurodivergent children and adolescents. She holds certifications in TF-CBT and telemental health.

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