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Boost Your Productivity with Body Doubling: A Game-Changer for ADHD

 

Introduction

Struggling to stay focused and productive? If you have ADHD, you might find traditional productivity methods less effective. Enter body doubling—a powerful strategy that can transform the way you work. In this blog post, we'll explore what body doubling is, how it works, and why it's particularly beneficial for individuals with ADHD.

What is Body Doubling?

Body doubling is a productivity technique where you work alongside another person, either in person or virtually. This method leverages the presence of another individual to enhance focus, motivation, and accountability. It's especially useful for those with ADHD, who often face challenges with attention and task completion.

How Does Body Doubling Work?

External Motivation

The presence of another person acts as a gentle reminder to stay on task. This external motivation can be a game-changer for those who struggle with self-regulation.

Social Accountability

Knowing that someone else is present can motivate you to follow through on tasks. This social accountability helps reduce procrastination and increases productivity.

Modeling Behavior

Observing someone else engaged in a task can make it easier for you to start and continue working on your own tasks. This mirroring effect can be incredibly motivating.

Why Body Doubling is Effective for ADHD

Enhanced Focus and Attention

Body doubling helps maintain attention on tasks, reducing the likelihood of distractions. This is crucial for individuals with ADHD, who often find it challenging to stay focused.

Increased Productivity

The external accountability provided by body doubling makes it easier to start and complete tasks. This can lead to significant improvements in productivity.

Emotional Regulation

Working alongside someone else can reduce feelings of being overwhelmed, providing a sense of safety and stability. This emotional regulation is beneficial for managing ADHD symptoms.

Techniques for Effective Body Doubling

Accountability Partners

Find a partner to check in with. Set clear goals and timelines, and check in after a set period (e.g., 30 or 60 minutes).

Mirroring

Mimic the actions of those around you to enhance productivity. For example, seeing someone else engaged in a task can make it more doable for you.

Public Commitments

Making a public commitment provides an implicit social reward, boosting motivation. Announce your goals to a group or on social media to increase accountability.

Writing Accountability Groups

Join groups focused on writing or other specific tasks to maintain accountability and receive support. These groups can provide a structured environment for body doubling.

Virtual Body Doubling Options

Platforms

• TikTok: Use live streaming to create a virtual body doubling session.
• Discord: Join or create a server dedicated to body doubling.
• Focusmate: A paid service providing structured body doubling sessions.
• Flown and Flow Club: Platforms for virtual coworking and body doubling sessions.

Methods

• Live Streaming: Use platforms like TikTok, YouTube, or Instagram for virtual body doubling.
• Virtual Coworking Sessions: Join or create virtual coworking sessions on platforms like Zoom or Google Meet.
• Public Spaces: Utilize public spaces like coffee shops and libraries for in-person body doubling.

Practical Tips for Body Doubling

Choose the Right Partner

Ensure the person is as committed to your task as you are and won't distract you. A good partner can make all the difference.

Stay Focused

Keep conversations to a minimum and relevant to breaks or after the session. This helps maintain focus and productivity.

Straightforward Request

Simply ask someone to be around while you work, possibly by suggesting a mutual benefit. Most people are happy to help.

Flexibility in Sessions

Schedule regular sessions or ask for support when necessary. Adjust the setup if it becomes a distraction.

Benefits Beyond ADHD

While body doubling is particularly beneficial for those with ADHD, it can be helpful for anyone needing an external motivator to stay on task. This technique can improve focus, productivity, and emotional regulation for a wide range of individuals.

Additional Resources

• ADDA (Attention Deficit Disorder Association): Offers various resources, including the Productivity Powerhour+ support group.
• Focusmate: A paid service providing structured body doubling sessions.
• Flown and Flow Club: Platforms for virtual coworking and body doubling sessions.

Checklist for Implementing Body Doubling

• Explore live-stream features on TikTok, YouTube, or Instagram for virtual body doubling.
• Investigate apps like Flown and digital support groups like Focusmate, Flow Club, and the ADDA Virtual Peer Support Group.
• Hold up a sign or write in the comments to invite people to "study with me."
• Consider FaceTiming a friend for a body-double session.
• Plan to do housework together with your partner or friend at the same time.
• Ask to sit with a work colleague while you work on a similar undesirable task together.

Body doubling is a powerful strategy that can significantly enhance productivity, especially for individuals with ADHD. By leveraging external motivation, social accountability, and modeling behavior, body doubling can help you stay focused and complete tasks more efficiently. Whether you choose in-person or virtual options, this technique can be a game-changer for your productivity.

 

Kristen McClure: Neurodivergent-Affirming ADHD Therapist and Coach with 30 years experience in North Carolina and South Carolina Offering virtual therapy and coaching services across North Carolina, including Ashville, Raleigh, Durham, Wilmington, Greenville, and more. Also serving major South Carolina cities such as Charleston, Columbia, Greenville, Spartanburg, Rock Hill, and more.