What is body doubling and how can it boost your productivity?
We’ve all been there. You’re sitting at your desk (or sofa) with an important task or deadline looming over you. You have the tools, you have the knowledge, but absolutely zero motivation to tick it off your list.
Sometimes, getting started feels impossible, and that’s because — 90% of the time — starting a task is the hardest part. If this scenario sounds all too familiar, body doubling could be your new favourite productivity tool.
What is body doubling?
In its simplest form, body doubling is the act of working alongside someone else. This can either be done virtually, like on a co-working call, or physically, in a cafe or library. You may already be body doubling without even realising it!
Having another person present while you work can provide the motivational push you’re craving and also provide you with the perfect amount of accountability without adding too much pressure.
It’s important to remember that body doubling can work for any type of task, from assignments and reports to mundane life admin like cleaning and organising. The same goes for self-care activities, too (because we could all do with a reminder every now and then).
The most commonly experienced benefits of body doubling include:
Better structure and routine
Increased focus
Reduced distractions
Improved motivation
Reduced task paralysis
The link between body doubling and ADHD
A University of California study titled ‘An Investigation of Body Doubling with Neurodivergent Participants’ looked at 220 individuals and how they used body doubling to manage daily tasks. As a result, both neurodivergent and neurotypical individuals found this productivity method incredibly helpful for maintaining focus and reducing procrastination.
A body double for ADHD was shown to effectively manage the common symptoms associated with this type of neurodiversity, like struggling with task initiation, executive dysfunction, and a lack of focus.
It’s a low-pressure and non-judgemental way of providing structure, which opens doors to a more approachable and less overwhelming way of managing tasks.
Where can you find a body double?
If you think that body doubling could be an eye-opener for you, you’re in luck! There are plenty of places, in-person and online, where you can find a body double.
As an example of a body doubling website, The Coaching Circle Community offers weekly drop-in body doubling and accountability sessions on Zoom for an accessible way to try body doubling.
In-person body doubling
If you like to be social as well as productive, in-person body doubling is an excellent way to make new connections while ticking tasks off your list.
Find a friend, housemate, or family member to work with at home.
Schedule a weekly in-person ‘focus session’ with someone you trust and don’t feel judged by.
Join a local productivity group or study session — Eventbrite is great for finding supportive communities in your area.
Online body doubling
Virtual body doubling is perfect for remote workers, solopreneurs, small business owners, or anyone who prefers working from the comfort of home.
Join an online body doubling group.
Set up a Zoom or a Google Meet with a friend for accountability.
Join online communities for free! Reddit has some amazing subreddits like r/Productivity, r/GetMotivated, and r/Accountability for support. If you’d rather not interact with another real-life person (don’t worry — we get it), you can also find virtual body-doubling videos on YouTube to follow along with.
Use the pre-recorded co-working session available with The Coaching Circle Community membership. It’s a great way to get a feel for body doubling without actually having to talk to anyone! Plus, you can go back to the recording whenever you like.
4 body doubling tips and tricks
Body doubling is highly personal to every person, so there are a few tips and tricks available to help you find your unique flow with this method. Don’t feel like you have to follow all of them! The less pressure, the better — that’s what body doubling is all about.
Set clear intentions for your session
What would you really like to get done in your body doubling session? What will give you that little flurry of achievement? It’s all about quick and meaningful wins, the simpler your goals, the better.
For admin tasks, say an application, for example, your intention could be to fill in three sections of a form or reply to five emails. For cleaning jobs, instead of tasking yourself with cleaning the whole bathroom from top to bottom, put in a boundary and say you’ll clean the shower and organise one shelf.
When you break down your goal into manageable actions, you’ll be more likely to achieve it.
Choose the right environment
Working in a cafe with a friend and having a coffee and pastry in hand sounds delightful, but will you realistically be able to work productively towards your goal?
Be honest with yourself and ask yourself where you genuinely work best or which environment can help you get the task at hand done. This leads us nicely to…
Find the right body-doubling partner
Sheila from work might be your best friend in the whole world, but that doesn’t mean she’s the best body-doubling partner! Find someone you trust and are comfortable with and someone who ideally works in the same style as you (prefers the quiet, likes a bit of TV background noise, etc.).
The best part is that you don’t have to get this right the first time, it’s okay if you try body doubling and find that a certain set-up didn’t work for you. The beauty of it is you can try it as many times as you need until you find your ideal.
Celebrate your wins - big or small
Actively partaking in body doubling is a huge achievement in itself, especially if you’ve spent the longest time struggling and battling with yourself when faced with a task you just don’t want to do.
Once you’ve finished your session, whether it was a success or not, give yourself some credit. You tried something new, and that is something to be celebrated. And if you managed to tick a few tasks off the never-ending to-do list, then that’s even better.
A quick hello from me…
If you’ve read this far, I really hope you’ve enjoyed learning about body doubling and its benefits.
My name is Holly — cat lover, coach, and your biggest cheerleader. My purpose is to help individuals find their sparkle again, either through 1-2-1 productivity coaching or through one of my supportive communities, Project Sparkle and The Coaching Circle Community.
Please feel free to pop me an email at hollyclarkecoaching@gmail.com if you’d like to chat more about my services or join in with one of our groups.
