Body doubling means doing a task while another person is with you, in the same room or on a video call. They work on their own thing, or simply stay present, and that quiet company helps some people start tasks and keep going. It's free and easy to try, though research on it is still limited.
Here's what body doubling is, why people say it helps, how to set up a session in person or online, and what to change if it doesn't work for you.
Understood describes body doubling as a strategy that keeps people focused by having someone else there while they work. It's also called parallel working. The other person doesn't do your task for you. They may work on something different, or not be working at all.
Cleveland Clinic behavioral health specialist Michael Manos, PhD, calls it a kind of external executive functioning, like having an administrative assistant follow you around all day. The University of York Library, which has set aside desks for it, says it isn't about brainstorming or bouncing ideas around. The key, it says, is silent accountability and a sense of companionship.
Someone to answer to. CHADD, a US nonprofit focused on ADHD, says having another person present gives you someone to check in with and keeps you accountable.
A clear start. CHADD also notes that a session makes you choose a specific project and set aside a specific time to do it.
Seeing someone else work. "Modeled behavior is very potent," Dr. Manos says. Watching another person get on with their work can make it easier to do the same.
Less isolation. The York library lists reduced feelings of isolation among the benefits: working next to someone can make work feel less lonely.
It's worth being clear about what's known. CHADD says there hasn't been significant research to validate the benefits of body doubling or how it works. Understood says there isn't much research yet to prove whether it's effective, though some people with ADHD find it useful. Most of what you'll read, including the benefits above, comes from people's experiences and the views of clinicians and coaches, not controlled studies. Treat it as a low-cost experiment, not a treatment.
Body doubling is often discussed alongside ADHD, but the York library notes it can be useful far more widely, and it isn't a substitute for care if you're struggling. This is general information, not medical advice. Talk to your doctor or pharmacist about your own situation.
With someone at home. Cleveland Clinic suggests having a friend or family member sit with you while you work. You don't have to work on the same thing. Regular sessions can help you keep a routine, and you can build in a reward, like working for an hour and then breaking for lunch together.
In a library or coffee shop. Cleveland Clinic notes that even being around strangers who are working quietly can create a focused environment.
At a campus study space. Some universities now set aside space for it. At the University of York Library, desks are arranged in pairs, no booking is needed, sand timers are available, and partners aren't obliged to talk to each other. Ask whether your school or local library offers something similar.
For chores. Understood gives the example of doing chores while on the phone with a friend.
A video call with someone you know. Cleveland Clinic suggests a video call with a friend, coworker or study buddy where you each do your own work, and says it works best if everyone keeps their camera on.
Online body doubling communities. There are platforms that pair you with other people for work sessions. CHADD mentions Focusmate as one example. Check current pricing and privacy terms before you sign up for any of them.
Work-along videos. Understood mentions watching a "Clean With Me" video on YouTube while cleaning to stay focused.
Pick one task and define done. CHADD suggests deciding what you need to accomplish before you start. "Answer five emails" works better than "catch up on email."
Choose a length. Cleveland Clinic suggests 20 to 30 minutes for quick bursts or when motivation is low, 45 to 60 minutes as a popular middle option, and 90 minutes for bigger projects, followed by a longer break. It also suggests pairing sessions with the Pomodoro Technique: 25 minutes of work, then a five-minute break.
Open with a one-line check-in. Each person says what they'll work on. Keep it under a minute.
Work quietly. If you're online, keep cameras on and microphones muted.
Close with a quick check-in. Say what got done, and write down the next step for next time.
Not sure how to ask someone? Try: "Want to be my body double on Thursday at 7? 45 minutes, cameras on, we each do our own work, and we check in at the start and the end."
If the hard part is getting started at all, our guide on how to start a task when you can't get started has more techniques you can pair with a session.
It turns into a chat. CHADD warns that with a friend, you might end up socializing instead of working. Try a partner you're less chatty with, or agree on a silent session.
Check-ins eat the time. CHADD also notes that check-ins can take up time you wouldn't have spent working alone. Keep them to the start and the end.
Another person is distracting. Understood says that for some people, having someone around while they work may be distracting. A quiet library, where nobody talks to you, may suit you better.
You worry about depending on it. Understood mentions this concern too. Save body doubling for the tasks you avoid most instead of using it for everything.
Understood says choosing the right body double matters and may take some trial and error, so try a couple of setups before you decide it isn't for you.
No. It's often discussed in connection with ADHD, but the University of York Library says it can be useful far more widely, and CHADD describes people working from home during the pandemic turning to it to stay focused.
Some people find it helps, but there isn't much research yet. CHADD and Understood both say the evidence is limited, and CHADD notes it doesn't work for everyone.
No. Cleveland Clinic and Understood both say they can work on something unrelated, and Understood notes they might not be working at all.
For some people, yes. Understood gives the example of a "Clean With Me" video on YouTube. There's no one to check in with, but it can be an easy place to start.
The Now app doesn't replace the other person, but it can handle your side of a session. It shows one task with a suggested first step you can edit, swap or shrink, and offers focus sessions of 5, 10, 15 or 25 minutes, a custom length or no timer, with timers that keep accurate time when your phone is locked. It doesn't diagnose, treat or manage ADHD or any medical condition, and your tasks stay on your iPhone with no account.
Get the Now app free on the App Store
Could a Body Double Help You Increase Your Productivity? (CHADD)
What Is 'Body Doubling' and Can It Help With ADHD? (Cleveland Clinic)
Body doubling for ADHD: What it is and how it works (Understood)