A Blog Post from Dr. Jaime Long

Dr. Jaime Long is doing something exciting this month, and she wrote this blog to share more information about this with friends and clients of the Help and Healing Center. Learn more about body-doubling below!

Many neurodivergent individuals, including those with ADHD and autism, struggle with executive functioning. This can make it difficult to start tasks, stay focused, stay organized, and manage priorities.

A common challenge is the inability to begin tasks, even when there is a strong desire to do so. Many people find themselves stuck, thinking about everything they need to do but unable to take action. This is not laziness; it is a result of how the brain processes tasks.

What Is Body Doubling

For those who experience this, body doubling can be an effective strategy to improve focus and accountability.

What Is Body Doubling?

Body doubling is a productivity technique where you work on a task while another person is present, either in person or virtually. This method helps create a sense of accountability and urgency, making it easier to start and stay focused.

Read More: Understanding Masking: How to Support Authentic Self Expression

Body doubling can be done in various ways:

  • In-person sessions – Studying with a friend, working in a shared space, or cleaning the house with a partner.
  • Virtual body doubling – Platforms like Focusmate allow users to schedule Zoom sessions with a work partner. Participants check in, work independently for a set time, and then check in again at the end.

Because there is minimal social interaction, body doubling is particularly useful for people who need external motivation but prefer to work independently. The added accountability makes it harder to procrastinate or abandon tasks.

How Body Doubling Helps with Productivity

Many neurodivergent individuals find that they need external structure to begin tasks, especially on days when there is no set schedule. Body doubling creates that built-in structure, reducing the mental barriers that prevent task initiation.

For example, scheduling a morning body doubling session can:

  • Encourage waking up at a reasonable time
  • Provide an early sense of accomplishment
  • Help prioritize important tasks
  • Reduce procrastination and decision fatigue

Even short sessions can help individuals gain momentum and break through mental blocks that make task initiation difficult.

How Body Doubling Helps with Productivity

Common Challenges and How to Overcome Them

While body doubling is an effective strategy, it is important to set realistic expectations. Many people with ADHD fall into the trap of overloading their to-do lists, expecting to accomplish an unrealistic number of tasks in a day.

Some key tips for success:

  • Set achievable goals – Focus on one or two key tasks rather than trying to do everything at once.
  • Recognize time blindness – People with ADHD often underestimate how long tasks take. Allow extra time for each task.
  • Avoid self-judgment – Productivity is not about perfection. Be kind to yourself if you do not complete everything on your list.
  • Take breaks – Overworking can lead to burnout. Short breaks improve focus and efficiency.

Read More: Back-to-School Tips for Neurodiverse Families and PDAers

Free Body Doubling Sessions

To help people experience the benefits of body doubling, free virtual sessions are available. These sessions are designed for productivity, not discussion. Participants can join without turning on their cameras or sharing personal details.

Upcoming body doubling sessions:

  • Friday, March 14 – 9:30 to 10:15 a.m. CST
  • Saturday, March 22 – 10:00 to 10:45 a.m. CST
  • Friday, March 28 – 1:00 to 1:45 p.m. CST

All times are in Central Standard Time (CST).

Sign up here: https://forms.gle/3PdVQgAtnbPxaEXj9

FAQs

Who benefits from body doubling?

Body doubling is especially helpful for people with ADHD, autism, or executive functioning challenges. However, anyone who struggles with task initiation, focus, or motivation can benefit.

Do I need to talk to my body doubling partner?

No, body doubling is about accountability, not conversation. While check-ins may occur at the beginning and end of a session, there is minimal social interaction.

What if I do not complete my tasks?

Productivity is about progress, not perfection. The goal is to create momentum and reduce mental barriers to starting tasks. Completing even a small portion of a task is still progress.

Can meditation help with focus?

Yes, meditation has been shown to improve attention, reduce impulsivity, and help regulate emotions, which can be beneficial for individuals with ADHD. Resources for self-compassion and mindfulness can be found here: https://self-compassion.org/self-compassion-practices/

Conclusion

Body doubling is a powerful tool for individuals who struggle with executive functioning. By working alongside another person, whether in person or virtually, many people find it easier to start tasks, stay engaged, and remain accountable.

For neurodivergent individuals, the key to productivity is often structure, realistic expectations, and self-compassion. If you struggle with task initiation, consider trying body doubling as a way to boost motivation and focus.

Need Professional Support?

Dr. Jessica Myszak has over 10 years of experience performing psychological evaluations with children and adults. She offers both in-person and telehealth evaluations. In addition to seeing clients on the Chicago North Shore, she can work with families who reside in Alabama, Arizona, Arkansas, Colorado, Delaware, Florida, Georgia, Illinois, Kansas, Kentucky, Maine, Maryland, Missouri, Nebraska, New Hampshire, New Jersey, Nevada, North Carolina, Ohio, Oklahoma, Pennsylvania, Tennessee, Texas, Utah, Virginia, West Virginia, and Wisconsin! If you want to learn more about potentially working with her, you can contact her to start the process.