Body doubling, the practice of working alongside another person, either in person or virtually has gained a lot of attention in ADHD and neurodivergent communities. For some, it feels like magic: tasks that felt impossible to start suddenly seem doable. But what’s the actual science behind it? And how do mental health professionals view this growing trend?
From neuroscientists to ADHD coaches, clinicians agree that while body doubling isn’t a cure, it taps into core psychological and neurological mechanisms that boost focus, motivation and follow-through. Here’s what the experts and research have to say about why it works, and how you can make the most of it.
The Science of Co-Regulation and Attention
According to Dr. Thomas Brown, a clinical psychologist specializing in ADHD, body doubling works largely because of co-regulation, a process where being near another regulated person helps your brain mirror their calm, focused state. Brown explains, “When someone with ADHD struggles to activate tasks, the presence of another person can serve as an external anchor, kickstarting the brain’s executive functions.”
This isn’t just a mental trick; there’s neuroscience behind it. Dr. Edward Hallowell, ADHD expert and psychiatrist, notes that human attention systems evolved to work in socially connected environments. In hunter-gatherer groups, tasks were rarely performed alone; shared activity was the norm. Modern life often isolates us while expecting productivity body doubling reintroduces the social element our brains naturally respond to.
The Motivation Factor: Externalizing Accountability
Many experts point out that body doubling creates gentle accountability without judgment. Unlike formal supervision, there’s no boss watching over you, just a supportive presence.
ADHD coach and occupational therapist Sarah Wright describes it as “a non-verbal agreement: we’re here together, and that means we’re both going to keep moving forward.” This low-pressure accountability can help break the cycle of task avoidance.
Research also backs this up. A 2019 study in the Journal of Attention Disorders found that individuals with ADHD experienced a measurable boost in task initiation when paired with a partner for parallel work. The effect was especially strong for repetitive or mundane tasks, where self-motivation tends to lag.
Why Clinicians Recommend It
Body doubling isn’t just a niche internet hack, many therapists now recommend it to clients struggling with executive dysfunction. Dr. Sharon Saline, a licensed psychologist who works extensively with neurodivergent individuals, often incorporates body doubling into treatment plans. She explains, “It’s not about dependence; it’s about using the environment strategically to create conditions where your brain thrives.”
Saline emphasizes that body doubling is especially powerful when paired with other strategies like time-blocking, visual task lists, and sensory regulation (e.g., noise control, comfortable lighting). The goal is to stack supportive factors so focus becomes easier to maintain.
Virtual Body Doubling and the Pandemic Shift
While the practice has been around informally for decades, the pandemic brought virtual body doubling into the spotlight. Services like Focusmate and ADHD-specific co-working Zoom rooms exploded in popularity.
Clinical social worker Jennifer Koretsky says the virtual format works for the same reasons as in-person sessions: “Your brain knows someone else is there, paying attention to their own work. That shared presence cues your nervous system to engage.”
Interestingly, Koretsky points out that virtual body doubling can sometimes be less distracting for people sensitive to overstimulation, you see and hear just enough of the other person to feel connected, without the full sensory input of being in the same room.
Expert Tips for Making It Work
While there’s no one-size-fits-all formula, clinicians and coaches agree on a few core principles for effective body doubling:
- Choose the right partner. Compatibility matters, the other person should be focused enough to model the behavior you want to mirror.
- Set clear intentions. Before starting, name the task(s) you want to work on. This creates a mental contract with yourself and your partner.
- Decide on communication style. Some prefer silence, others like quick check-ins. Agree ahead of time to avoid interruptions.
- Use it strategically. Reserve body doubling for tasks you’ve been avoiding or find draining, this maximizes its impact.
A Tool, Not a Crutch
One concern clinicians address is the fear of becoming dependent on body doubling. Dr. Hallowell reassures clients that this isn’t a sign of weakness: “If a strategy works, use it. Over time, your brain may internalize the structure it provides.”
In other words, body doubling can be a bridge to self-sustained focus, not a permanent requirement. For some, it becomes a regular part of their workflow; for others, it’s an occasional booster when willpower runs low.
The Future of Body Doubling Research
While anecdotal evidence is strong, formal research is still catching up. Experts like Dr. Brown call for more studies measuring brain activity during body doubling sessions to better understand the neural pathways involved.
Given the low cost and high accessibility of this strategy, many in the ADHD treatment community see it as a promising area for further exploration especially for adults seeking non-pharmaceutical support.
Bottom line: Experts agree that body doubling is more than a productivity fad, it’s a practice rooted in our social and neurological wiring. Whether you join a virtual co-working group or sit beside a friend while tackling chores, the simple act of being seen can unlock focus and motivation in ways that working alone often can’t.
