The Magic of Body Doubling
Any person with a motivation or focus challenge knows the frustration of not getting things done.
For people with ADHD, especially those with something else like menopause going on, this frustration can take on a life of its own, creating a loud, persistent and very critical voice in the background that just adds to the difficulty of being productive.
I ended up working over the holiday, which is a departure from the norm. Typically I’m happy to kick back and enjoy not beating myself up about not working hard enough.
But I got a taste of some magic just before Christmas. And that magic is called body doubling, also known as co-working.
Before body doubling I spent a lot of time reworking my plans, but never actually getting down to work. I couldn’t stay on task. I would start something then end up playing solitaire or reading the news (sooo depressing).
My brain is so busy that it feels like a circus with every different part wanting to get all the attention. So just staying on task, even when the task wasn’t work related, was a challenge.
Now, I set up a body doubling session on my app, state my intent, and sit and do whatever I said I was going to do. I usually start by organizing my thinking, then I list one or two tasks I’m going to get to. And I have such clear focus! So I’ll spend 10 or 15 minutes writing out exactly what I need to do for the day.
And then I get to it. And I’ve never had an hour go by so fast. I get things done, and I have a step-by-step guide to what is coming next.
On days when my hair is on fire because my brain is so scattered, it is like gently putting out the flames and dropping all other distractions. It's a brilliant gift.
The first time I used body doubling, I went for 25 minutes and it felt like 30 seconds. And at the end I had a detailed achievable list for the day. Miracle!
The ‘aha’ moment was when I looked at the timer, with 24 minutes left to go, my brain switched gears and just focused on the moment. What I needed to do. What I wanted as my outcome. And then just did it. When I upped my time to 50 minute sessions the same thing happened. I’ve never tried longer sessions yet, but the 50 minute sessions are perfect for me. It lets me track my time working in an easy way and I get a quick 10-minute break before I go back in for another 50 minute session.
I use it for work, but others use it for cleaning, for exercise, or for any other tasks where they need some accountability to focus and get things done.
Without a lie, practicing body doubling has changed my life! And it can change yours too! For free. And for real!
So What is Body Doubling?
Body doubling is the practice of doing a task in the presence of another person.
The body double might be performing the same action or a similar one, but not necessarily.
What’s important is that they’re there and the other person can see them, either onscreen or in real life.
The idea behind this practice is that engaging in a task in the presence of another person can help increase focus and motivation.
The body double’s job is to help anchor the person with ADHD to the present moment, reducing the risk of distraction.
How to Body Double Effectively
There’s not a single right way to practice body doubling. There are some basic strategies to make body doubling with a friend more effective:
1 Set a Time Limit
In the beginning, set a timer for 20 or 30 minutes, do your work with your body double, then take a break for 5 or 10 minutes. You only have to stay focused for a limited amount of time, and you feel a sense of accomplishment.
2 Create Ground Rules
If you’re working with a friend, you want to make sure you are working not yacking away. One strategy for this is to share what you will be doing for the session and then hit the timer and start. Don’t speak to each other until the timer goes off. Don’t take calls. Don’t check your phone. Don’t get water. Just work till that timer goes.
3 Keep Your Body Double In Sight
To ensure you stay on track, it’s important for the body double to remain in view. People with ADHD can easily forget they are body doubling if they can’t see their partner. If you are on the computer (virtual) make sure your cameras are on and you can see the other person.
What Does the Research Say?
Not much, because not much research has been done on this phenomenon. There are some theories though:
People with ADHD have low dopamine (a neurotransmitter) levels in regions of the brain responsible for executive functions like attention and impulse control. Doing work in the presence of another person turns on the social interaction switch in our brain. This activates the brain’s dopamine reward circuits and increases available dopamine.
Another reason body doubling is effective centers around social facilitation theory. This theory states that people perform better when they’re in the presence of others. Most people want to do better if they feel they’re being evaluated.
The audience effect also comes into play. This is when a person’s behaviour changes because they believe someone else is watching them.
Body doubling functions as a buddy system that provides accountability and positive social pressure.
Body doubling gives you a behavioral model of what you’re supposed to be doing, via the other person working as well. And apparently that helps activate the neurotransmitters needed to get the job done.
Studies show that having another person present can enhance the performance of simple tasks. This is called the “mere presence effect.” Apparently, humans aren’t the only ones to experience this effect. Animals will eat more and work harder in the presence of other animals. (awww, cute)
The chameleon effect refers to non-conscious mimicry of the postures, mannerisms, facial expressions, and other behaviors of one's interaction partners. This results in your behaviour, passively and unintentionally, changing to match that of others in one's current social environment. This built-in ability works in our favour when it comes to body doubling – we see others working and naturally begin working ourselves.
Finally, it may just be the predictability of a body doubling session. When those with ADHD are forced to choose a specific task and set aside time for it, researchers have observed that time management and productivity improve.
Whether or not any of this science is peer reviewed and properly understood, the fact remains that body doubling is a game changer for some people who respond to seeing someone else working from the corner of their eye.
There are many apps that are designed to help you body double successfully. The one I use, Focusmate, is free if you use it every once in a while, and I would bet that most others are as well.
That means that there is no downside to checking it out. If it works for you, it can feel like a whole new world is opening up. One where you get your work done 25, or 50 or 75 minutes at a time.
Another easy way is to virtually body double with a friend or colleague. Set a specific amount of time, get your virtual platform going, check in, set your timer and work.
Body doubling may not be the solution for everything, but it is sure helpful for me and the thousands of others that use the same app as I do.
All I can offer is the suggestion to go try it out and see if it works!
References:
https://www.medicalnewstoday.com/articles/body-doubling-adhd
https://www.newportinstitute.com/resources/empowering-young-adults/body-doubling
Kopec AM, Smith CJ, Bilbo SD. Neuro-Immune Mechanisms Regulating Social Behavior: Dopamine as Mediator? Trends Neurosci. 2019 May;42(5):337-348. doi: 10.1016/j.tins.2019.02.005. Epub 2019 Mar 16. PMID: 30890276; PMCID: PMC6486862.
Krach S, Paulus FM, Bodden M, Kircher T. The rewarding nature of social interactions. Front Behav Neurosci. 2010 May 28;4:22. doi: 10.3389/fnbeh.2010.00022. PMID: 20577590; PMCID: PMC2889690.
https://adhdvancouver.ca/the-science-behind-body-doubling-for-adhd/
Hamilton AFC, Lind F. Audience effects: what can they tell us about social neuroscience, theory of mind and autism? Cult Brain. 2016;4(2):159-177. doi: 10.1007/s40167-016-0044-5. Epub 2016 Oct 13. PMID: 27867833; PMCID: PMC5095155.
