28 Body Doubling

Have you ever sat staring at your to-do list for hours, unable to start? And then, the moment a friend sits next to you, even if they’re just reading, scrolling on their phone, or working on something completely unrelated, you suddenly start making progress?

That’s body doubling.

Since starting university, it’s something I’ve relied on heavily – whether it’s powering through my chores at home or revising for medical school. It’s become one of my most valuable tools for staying focused and getting things done, even on days when motivation feels impossible.

So, what exactly is body doubling?

Body doubling is the practice of having another person present while you work on a task. This person, known as your ‘body double’, might be doing their own thing entirely, but their presence helps you stay on track.

It’s not about them helping you with the task. They don’t need to give instructions or check your work. In fact, sometimes the best body doubles barely speak during the session – they’re just there, quietly creating accountability.

Body doubling can happen in person (sitting in the same room, like in a library) or virtually (on a video call, in a focus group, or through a co-working platform). And it’s not just for work – I’ve used it for everything from revising to paying bills to tackling the laundry mountain.

Why does it work? And why is it so helpful for neurodivergent individuals?

For many people with ADHD or other forms of neurodivergence, starting and sustaining focus on a task can be challenging. Sometimes the brain treats even small tasks like impossible mountains.

Body doubling works because:

• Social accountability – Someone else is there, which creates gentle pressure to keep going.

• Built-in structure – Scheduling a body-doubling session gives your day a clear start and end point for certain tasks.

• Shared momentum – Watching someone else work can spark your own motivation.

• Reduced isolation – Having another person around can make work feel less lonely.

• Lower anxiety – The calm presence of another human can make overwhelming tasks feel more doable.

Types of Body Doubling

Not all body doubling looks the same, and that’s the beauty of it. You can adapt it to your environment, personality, and the resources you have available.

1. In-Person Body Doubling

This is the classic form: being in the same physical space as your body double. You might meet at a coffee shop, library, or even sit together at home. The shared space naturally builds accountability, reduces feelings of isolation, and offers real-time encouragement.

For me, in-person body doubling works best for medical school study. I’m most productive in silent library spaces where distractions are minimal. Walking into the library signals to my brain that it’s time to focus, and leaving helps me mentally switch off and shift into the next part of my day, whether that’s going home or heading to the gym.

2. Virtual Body Doubling

When meeting in person isn’t possible, a video or audio call works just as well. Virtual sessions are flexible, require no travel, and allow you to connect across different time zones.

I use virtual body doubling most weekends for chores – things like changing my sheets, doing laundry, or catching up on house admin. It became especially popular during the pandemic, and it’s still one of my favourite ways to stay accountable without leaving home.

3. Media-Based Body Doubling

Sometimes, your “body double” doesn’t have to be a real-time human presence. Many people find that playing a podcast, livestream, or TV show (especially one with conversational dialogue) can mimic the same effect. The steady background chatter creates a sense of company, breaking the silence and making tasks feel less overwhelming.

• A podcast host can feel like a friendly co-worker in the room.

• A familiar Netflix show can provide light “social” stimulation without stealing your focus.

• YouTube “Study With Me” videos can replicate the feel of working alongside someone else.

This is my go-to when I’m feeling socially drained or anxious. I’ll put on a comfort show like The Big Bang Theory to help me get through low-cognitive-load tasks like housework or admin. In fact, I often write my blogs with a TV show playing in the background – it keeps me moving without feeling pressured.

The type of body-doubling you choose might depend on your energy levels, the task at hand, and whether you want active interaction or simply the feeling of not working alone.

Common misconceptions

When I first explain body doubling, people sometimes picture it wrong. So, let’s clear up a few things:

• It’s not a co-working session where you collaborate on the same project – you can be working on totally different things.

• It’s not about constant talking – some of the best sessions are silent, apart from a quick “let’s get started” and “how did you get on?” at the end.

• It’s not only for “serious work” – it works for chores, hobbies, admin, and creative projects too.

• You don’t always need another person – podcasts, livestreams, and even TV shows with conversational dialogue can create the same sense of company and gentle accountability.

How Do You Start Body Doubling?

If you’ve never done it before, here’s a simple way to start:

1. Pick one task you’ve been putting off (big or small).

2. Find a body double: a friend, family member, co-worker, or even someone in an online community.

3. Set a time, for example, “Let’s work from 2:00–2:30pm.”

4. Agree on communication – will you chat or work in silence?

5. Do your tasks separately but stay present for each other.

6. Check in briefly at the end to share what you accomplished.

Tips for Making It Work

• Start with a plan – Have a clear task list ready before you begin, or spend the first few minutes creating one in order of priority. This helps you stay focused and prevents decision fatigue mid-session.

• Choose the right person – Pick someone you feel comfortable with, whether that’s a friend, family member, or coworker. Feeling safe and understood makes it easier to focus.

• Make it a habit – Schedule regular sessions for recurring challenges (e.g., Sunday night laundry, Friday admin hour, weekly study block). Consistency builds momentum.

• Communicate your needs – Be upfront about how you want the session to work. Some people thrive in silence, others like light conversation. Clarity helps avoid distractions.

• Take breaks – For longer sessions, take regular breaks to avoid burnout. I often follow the Pomodoro Technique–25 minutes of focused work followed by a 5-minute break–and coordinate those intervals with my body double.

• Celebrate small wins – Recognise progress, no matter how minor it seems. Checking a single task off the list can be just as motivating as finishing a big project.

Final thoughts

Body doubling may sound almost too simple – but it can genuinely transform your productivity and mindset. Whether you’re tackling life admin, creative projects, or the chores you’ve been putting off for weeks, the presence of another person (or even the simulated company of a podcast or TV show) can be the nudge you didn’t know you needed.

So here’s your challenge for the week: schedule just one body doubling session. It could be with a friend, a classmate, or even a podcast or comfort TV show in the background. Pick one task you’ve been putting off, set a time, and try it.

You might be surprised at how much lighter it feels when you don’t do it alone.

Thanks for reading,

Nidhi :)

Cover image: Kadna Anda. Available at: https://the-dots.com/users/kadna-anda-252709