For people with ADHD, staying focused can be a daily challenge. Whether itâs starting a task, maintaining attention, or seeing something through to the end, executive functioning difficulties can make even simple to-dos feel overwhelming. One increasingly popular technique thatâs helping people navigate this is body doubling â a simple, flexible method that brings structure, support, and a sense of shared purpose to the everyday.
In this guide, Beyond Clinics will explore what body doubling is, why it works, and how it can be used across various settings to support individuals with ADHD and other neurodivergent conditions.
What Is Body Doubling?
Body doubling involves working alongside another person to help maintain focus and motivation. The body double doesnât necessarily need to help with the task or even speak; their role is simply to be present. This quiet presence helps anchor attention, reduce distractions, and create a sense of gentle accountability. For example, someone might:
Fold laundry while a friend chats nearby.
Work from home while on a silent video call with a colleague.
Sit beside a partner while each person works on their own task.
Body doubling is especially useful for individuals with ADHD, who often find it difficult to sustain focus in solitude due to challenges with self-regulation and task initiation. The technique provides external scaffolding to support internal struggles with attention, making it easier to start, continue, and complete tasks. Research suggests that individuals with ADHD are more likely to remain on task when a second person is present, even if that person isn't directly involved in the activity.
Why Does Body Doubling Work for ADHD?
People with ADHD frequently encounter difficulties with executive functioning. These are the mental processes that manage time, focus, and task-switching. Body doubling helps by creating a shared environment which can be motivating and calming in equal measure. The presence of another person introduces a form of external accountability. People with ADHD are less likely to check their phone, get up mid-task, or become lost in a mental spiral when someone else is there with them. It also helps break through the inertia that often accompanies a long to-do list: what can feel insurmountable alone often feels manageable with company.
This principle applies whether the body double is in the room or dialled in from across the world. Virtual platforms, apps, and forums have made body doubling more accessible than ever, enabling individuals to join coworking sessions or partner up with others for focus and support.
When used with intention, body doubling can lead to a number of positive outcomes, including:
Improved focus and reduced procrastination.
Enhanced motivation and task initiation.
Lower anxiety around starting or finishing difficult tasks.
Less isolation â particularly for people working or studying alone.
Body Doubling vs Mirroring: Whatâs the Difference?
It's easy to confuse body doubling with mirroring, but they serve very different functions. Body doubling is a deliberate strategy for improving focus by working alongside another person. In contrast, mirroring refers to the unconscious imitation of someone elseâs behaviour, often as a social or emotional response. For example, a child might mimic a peer to fit in socially. While both can offer support in different contexts, body doubling is specifically designed to help with task completion and attention, whereas mirroring concerns social integration.
Body Doubling for Children with ADHD.
For children with ADHD, body doubling can be a valuable technique at both school and home.
In the Classroom.
Teachers or teaching assistants can support children by sitting nearby as they work â offering encouragement without hovering. Paired learning, group activities, or having a consistent âstudy buddyâ can also recreate the benefits of body doubling in an age-appropriate way.
At Home.
Parents can take a similar approach by being present during homework or chores. Whether theyâre actively helping or just reading nearby, this presence can help children feel more supported, less overwhelmed, and better able to stay on task.
Supporting Adults with ADHD.
In the post-Covid world, working from home has become a normal part of modern life. For many adults with ADHD, working from home can be both a blessing and a curse. While it offers flexibility, it also removes a lot of the external structure that helps sustain focus. Virtual body doubling offers a simple yet effective solution by recreating the shared working atmosphere of an office. Many people find they are more productive when someone else is quietly present, even via video, as it creates a low-pressure form of accountability.
Practical Tips for Effective Body Doubling.
To make the most of body doubling:
Set a clear intention. Decide what task you want to focus on before the session starts.
Choose the right partner. Someone who is calm, respectful of boundaries, and understands your goals.
Limit distractions. Whether online or in person, keep the environment tidy and tech distractions minimal.
Use timers or breaks. Time-blocking can help sustain energy and prevent burnout.
Body doubling doesnât need to be formal â it can be as simple as sitting next to someone while they knit, read, or do paperwork. Itâs the presence that matters, not the task.
Can Body Doubling Be Used with Professional Help?
ADHD coaches, therapists, and occupational health specialists often recommend body doubling as part of a personalised support plan. Professionals can help identify which tasks are most likely to benefit from the technique and how best to integrate it into your routine. If youâre struggling to implement body doubling on your own, it may be helpful to explore structured support through therapy or ADHD coaching â both of which can provide valuable strategies tailored to your needs.
Body doubling is a simple yet transformative strategy that offers structure, support, and connection for people with ADHD. Whether youâre navigating school, work, or daily chores, having someone beside you can make a world of difference. Itâs not a cure, but it is a powerful tool for creating focus, momentum, and emotional safety.
At Beyond Clinics, we understand that ADHD can shape every part of your life, but it doesnât have to define it. Through tailored support and private ADHD assessments, weâre here to help you explore what works for you.
