Body Doubling for ADHD in 2025: Costs, Benefits, and How It Works

Completing tasks from start to finish often poses a significant challenge for many individuals diagnosed with attention deficit hyperactivity disorder (ADHD). Distractions, impulsivity, anxiety, and low motivation can hinder progress in school, work, and home environments.

Body doubling has emerged as a promising technique to help navigate these obstacles. While scientific research on this method is still limited, many with ADHD report that having another person nearby during work sessions enhances their ability to concentrate and persevere until task completion.

Recognizing the Strengths of ADHD

Although ADHD is associated with challenges, it also comes with positive qualities. Research highlights that individuals with ADHD often exhibit dynamic energy, creativity, adventurousness, and the capacity for intense focus alongside innovative thinking. These traits can contribute to the effectiveness of body doubling.

Understanding Body Doubling

Body doubling is a productivity strategy where a companion works alongside you while you tackle tasks that might otherwise feel overwhelming. The mere presence of another person can boost focus, engagement, and motivation, making difficult tasks more manageable.

This concept shares similarities with quiet study groups, workout partners, and public workspaces, all of which leverage social presence to enhance productivity.

Tasha Chemel, MSW, M.Ed, an executive function coach who supports neurodivergent adolescents and adults, explains that a body double may or may not be involved in the same task and often works quietly nearby without direct interaction.

Distinguishing Body Doubling from Mirroring

Unlike mirroring, which involves closely imitating another person’s speech or movements, body doubling does not require participants to perform identical activities. The focus is on shared presence rather than synchronized actions.

How Body Doubling Supports ADHD Challenges

ADHD, a neurodevelopmental disorder typically identified in childhood, presents in three types: inattentive, hyperactive-impulsive, and combined. Each type brings unique difficulties such as trouble concentrating, restlessness, or impulsivity.

Having a body double—whether in person or via video call—can help mitigate these challenges by providing external structure and social cues that promote sustained attention.

Finding a body double can be as simple as inviting a trusted friend or family member to accompany you during work. For example, spending time in a coffee shop surrounded by others engaged in productive tasks can also serve as a form of body doubling.

Virtual Body Doubling Options

When physical presence isn’t possible, virtual body doubling through video chats offers an effective alternative. Numerous online platforms now connect individuals seeking body doubles, sometimes requiring a subscription fee.

Social media platforms like TikTok have popularized livestreaming mundane tasks such as laundry, enabling participants to stay accountable and motivated with an online audience.

However, connecting with strangers online may not suit everyone, especially those with past experiences of online harassment or privacy concerns. Using private accounts and safeguarding personal information is essential when engaging in virtual body doubling.

Benefits of Body Doubling for ADHD

Though research is limited, executive function coach Tasha Chemel highlights several potential benefits of body doubling:

Jumpstarting Tasks

Many individuals with ADHD struggle to initiate tasks despite knowing what needs to be done. Having a designated start time and visual cue of another person working can help overcome this barrier.

A 2022 study revealed brain differences in students prone to procrastination, affecting goal preparation. While body doubling’s direct impact on procrastination remains unstudied, group work has been shown to improve productivity by enabling observation of others’ effective habits.

Enhancing Motivation

ADHD-related brain differences can lead to reduced internal motivation. External stimuli—such as social feedback and shared reward experiences—can help increase motivation, making tedious tasks more enjoyable.

Supporting Emotional Regulation

Emotional difficulties often interfere with productivity for neurodivergent individuals. Body doubles can provide calm presence and perspective during frustrating or anxiety-provoking tasks, helping maintain engagement.

Potential Drawbacks of Body Doubling

Body doubling is not universally effective and may present challenges:

Possible Distractions

Having friends nearby might lead to socializing instead of working. Similarly, digital platforms like TikTok can tempt users into procrastination.

The environment’s sensory qualities also matter; noisy or cluttered settings might hinder focus for some individuals.

Feelings of Shame

Neurodivergent people often face stigma around productivity struggles. It’s crucial that body doubles foster a judgment-free environment where tasks, no matter how simple, can be approached without shame.

Coaches and supportive companions can normalize challenges and create safe spaces for honest conversations about productivity.

Effectiveness and Scientific Insights

While direct studies on body doubling are scarce, research shows social interactions activate dopamine pathways linked to motivation and reward—areas often affected in ADHD.

Advanced imaging techniques like hyperscanning reveal that people in social settings synchronize behaviors and anticipate each other’s actions, suggesting potential neurological benefits of body doubling.

Anecdotal evidence supports body doubling as a useful tool for enhancing motivation, activation, and engagement among people with ADHD.

Choosing the Right Body Double

A body double can be anyone from a friend to a professional coach. The ideal companion provides the right balance of interaction and nonjudgmental support.

Executive function or ADHD coaches offer personalized guidance, helping identify obstacles and breaking down intimidating tasks into manageable steps.

Alternative ADHD Productivity Strategies

When body doubling isn’t accessible or suitable, individuals with ADHD find success through other methods, including:

• Using checklists, apps, and reminders for task management
• Switching tasks to combat boredom and restlessness
• Establishing structured daily routines
• Engaging in regular physical activity
• Working in calm, low-stimulation environments
• Spending time immersed in nature

Summary

Body doubling in 2024 remains a promising productivity technique for individuals with ADHD and other neurodivergent conditions. Whether in-person or virtual, a body double’s presence can enhance focus, motivation, and emotional regulation.

Though scientific evidence is still emerging, many find this approach beneficial when paired with supportive, nonjudgmental companions or professional coaches.

Additionally, various other evidence-based strategies exist to support productivity, ensuring multiple pathways to success for those managing ADHD.

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