For many people with ADHD, staying on task can feel like pushing a boulder uphill. But when another person is simply present either physically or virtually the uphill push suddenly feels lighter. This isn’t because someone is micromanaging or “babysitting” you. It’s because body doubling taps into powerful psychological processes that help the brain focus and regulate itself.
The term body doubling describes working alongside someone else to increase accountability, reduce procrastination and improve sustained attention. The other person doesn’t have to be doing the same task they just have to be there. This presence provides a subtle yet effective nudge to stay engaged. Many people with ADHD find that body doubling transforms overwhelming tasks into manageable ones.
Psychologically, this works through what’s called social facilitation, the phenomenon where performance can improve simply because someone else is around. For neurodivergent brains, being “seen” can provide a grounding sense of structure. It signals to the nervous system: This is work time, not distraction time. This isn’t about someone watching over you like a supervisor, but rather the quiet accountability of sharing space and time with another human.
Another reason body doubling is so effective is the concept of co-regulation. When you work next to someone who is calm and focused, your brain can mirror that state. It’s a subtle biological process, often driven by nonverbal cues like breathing patterns, posture and movement. Over time, these cues can help you transition from feeling scattered to feeling anchored in your task.
Importantly, body doubling isn’t about losing independence. It’s not a crutch or a sign you can’t work alone. It’s a productivity tool that one that neurodivergent individuals have been using informally for years. Just as some people need noise-canceling headphones or visual timers, others need the shared energy of another person in the room or on a video call.
When framed as “babysitting,” body doubling can feel infantilizing, especially for adults managing ADHD. But the reality is, it’s a science-backed strategy rooted in human connection. Being seen doesn’t mean being controlled, it means working in an environment that acknowledges how your brain works best.
If you are struggling to stay focused, consider trying a body doubling session. Whether it’s with a friend, a coworker or a professional ADHD coach, you might discover that having someone present without judgment, without pressure is the missing piece to getting things done.
