What is “Body Doubling” and why does it work so well?
A photo of Lynda Carter and her body/stunt double, Jeannie Epper on the set of the 1970s television series Wonder Woman. Both women are in costume, and Jeannie Epper is holding Lynda Carter in her arms, and both are laughing.
ADHD does come with a few super powers (intense ability to focus, mad skills in a crisis, lots of empathy), but we also navigate our days with executive disfunction making it really tough to get things done, especially if those things are dull or monotonous. Sometimes using a stunt double (body doubling) is really helpful. I know it isn’t a perfect metaphor, but I love Wonder Woman, and why not!
Body Doubling (in the ADHD world) is being in the same room—or virtual space—as another person while you both go about doing your own tasks. This helps us maintain focus in a way that would otherwise be difficult to achieve on our own.
Many ADHDers find it easier to stay focused when someone else is present to keep them company. For me, I notice I feel anchored in the present moment, and it helps me surmount the Wall of Awful that accompanies tasks I really don't want to do.
Typically, this is how body doubling works:
Start the session by stating what you will be working on.
Both individuals provide gentle, non-judgmental presence.
End the session with each person reporting what went well.
This can be done with a friend, with a group, or using websites like Focusmate.com where you can schedule yourself to work along side another person for 50 minutes at a time. An added benefit to using Focusmate is getting to meet new people from anywhere in the world!
If you don't have the option to set up a body doubling session with a buddy, sometimes, working in a coffee shop or library can provide the kind of atmosphere and anchoring that creates the same support.
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