If You Struggle With Focus, Body Doubling Might Be The Hack You Need

Getting or staying focused can feel impossible sometimes, especially when the things you need to do are boring, overwhelming, or just plain tedious.

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If you find yourself procrastinating, zoning out, or getting distracted, body doubling — shout out to the ADHDers out there! — body doubling might be able to boost your productivity in some impressive ways. The practice is simple enough: it involves working alongside someone else, either in person or virtually, to stay on track. Here’s how it can help you out, and how to make the most of it.

1. It provides a sense of accountability.

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Knowing that someone else is there, even if they’re focused on their own task, creates a sense of responsibility. You’re less likely to waste time or get off track because someone else is present. The subtle pressure to “stick with it” can help you stay committed to your work.

2. It reduces feelings of isolation.

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Working alone for long periods can feel isolating and demotivating. Having someone there, whether in person or on a video call, can alleviate this loneliness. Body doubling creates a shared experience that makes tasks feel less daunting and more manageable.

3. It helps break through procrastination.

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If you’re stuck in a cycle of procrastination, body doubling can provide the push you need to get started. Simply knowing that someone else is also working can give you the momentum to take that first step. Once you begin, it’s often easier to keep going.

4. It creates structure and routine.

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Scheduling a body doubling session provides a fixed time to focus on your tasks. The added structure can help you build a more consistent work routine. Knowing you have a set period dedicated to getting things done can make productivity feel more achievable.

5. It reduces distractions.

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When you’re working alone, it’s easy to get distracted by your phone, social media, or random thoughts. The presence of a body double helps you stay mindful of your focus. You’re more likely to resist distractions because someone else is also working alongside you.

6. It makes tedious tasks more bearable.

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Some tasks are just boring or unpleasant. Body doubling can make these tasks feel less painful. Knowing someone else is also working through their own to-do list can make the experience feel more communal and less like a solo struggle.

7. It works for both virtual and in-person settings.

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Body doubling doesn’t have to be limited to face-to-face interaction. Virtual body doubling, using video calls or online coworking spaces, can be just as effective. Tools like Zoom, Skype, or dedicated productivity platforms allow you to work with people from anywhere.

8. It helps with time management.

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During body doubling sessions, you’re more aware of the time passing. That awareness can help you stay on task and use your time more efficiently. Setting a timer or using the Pomodoro technique (working in 25-minute bursts) can also enhance productivity.

9. It boosts motivation through social energy.

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Being around other people, even virtually, can create a sense of shared energy and purpose. That social energy can be motivating and help you stay focused. Seeing someone else work hard can inspire you to do the same, reinforcing a productive mindset.

10. It provides opportunities for short breaks and check-ins.

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Body doubling sessions often include quick check-ins or short breaks. These moments allow you to reflect on your progress, share a few words of encouragement, or simply reset. Knowing a break is coming up can make it easier to stay focused on the task at hand.

11. It helps with task initiation.

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Getting started can be the hardest part of any task. Body doubling provides a psychological nudge to begin. When you commit to working alongside someone else, that initial hurdle becomes less intimidating, making it easier to dive into your work.

12. It supports people with ADHD or focus difficulties.

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Body doubling is particularly beneficial for those with ADHD or other attention-related challenges. The external presence of another person helps anchor focus, reduce impulsivity, and create a sense of structure. Many people with ADHD find this technique invaluable for staying on task.

13. It creates a sense of accomplishment.

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When you finish a task during a body doubling session, the shared experience makes the accomplishment feel even more rewarding. You can celebrate small wins together, reinforcing positive feelings and building confidence in your ability to focus and get things done.

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