Body doubling

Not to be confused with Body double.

Body doubling or parallel working is a strategy used to initiate and complete tasks, such as household chores or writing and other computer tasks. It involves the physical presence, virtual presence through a phone call, videotelephony or social media presence, of someone with whom one shares their goals, which makes it more likely to achieve them. For some people, it works best to both do similar tasks, while for others, just being in the same (virtual) room is enough.

It was partially popularized by those with ADHD to help manage symptoms. Its usefulness has also been noted by those with Autism, but efficacy is not clearly known as long terms studies have not been conducted on the topic. In 2023, J. Russel Ramsay, professor of clinical psychiatry at the Perelman School of Medicine and co-director of the ADHD treatment and research program of the University of Pennsylvania, noted that, while extensive research on the strategy's effect on productivity doesn't exist, "the idea of externalizing motivation is a longstanding evidence-based mechanism for managing ADHD."

ADHD Body doubling comes into play allowing individuals with ADHD to perform and complete tasks easier and with less distractions, where otherwise they might struggle more. "ADHD body doubling is a productivity strategy used by individuals with ADHD to finish possibly annoying jobs while having another person beside them."

Body doubling is said to aid individuals with focus and productivity while working. Another person, known as a 'body double' sits alongside the individual with ADHD to help them focus while completing a certain task. The role of this individual is to not partake in the task but, more importantly, serve as a support system and create a welcoming environment that allows the individual to focus by reducing any distractions. The idea of body doubling allows for specific reminders to the individual to stay on task which helps alleviate the symptoms of ADHD.

History

The notion of body doubling derives from the CBT (cognitive-behavioral therapy) techniques which focus on assisting those with cognitive disorders. Body doubling was first used to alleviate anxiety and put attention on concentration; recently, it has gained popularity as a way to promote concentration in multiple settings such as schools, home-working environments, and occupations. Typically, in the 20th century, treatments for ADHD include methylphenidate (Ritalin) and amphetamine (Adderall).

However, recent studies suggest that body doubling could be a viable alternative rather than the widely used medications. Additionally, individuals with ADHD oftentimes have educational accommodations such as extra time on exams, preferred seating, and breaking down tasks into various steps. The concept of body doubling has been recognized as a new viable option for these pre-existing accommodations. The concept of having an individual close by to provide clear guidance and encouragement will allow the individual with ADHD to stay focused on a particular task should they be partaking in more than one task. It is important that the body double does not distract the other person with conversation or anything else.

Methodology

The individual and body double list specific tasks that they want to complete in a certain amount of time. The body double does not necessarily need to sit shoulder to shoulder with the individual but should provide a calming, nurturing, and quiet presence.  The individual is advised not to switch tasks and solely stay focused and work on the task that was assigned.

Some benefits of body doubling include increasing the individual's accountability, less feelings of isolation, and an increase in motivation. It allows for subtle reinforcement to prevent procrastination and create consistency towards their goals. In a report on the practice, Billy Roberts, clinical director of Focused Mind ADHD Counseling in Columbus, Ohio, said "The idea is that the presence of another is essentially a gentle reminder to stay on task (...) For folks (with) ADHD whose minds tend to wander and get off task, the body double somehow works as an external motivator to stay on task." Most importantly, the body double creates a safe and accepting environment where the individual feels the symptoms of ADHD much less; such as criticism or failure.

Applications

Body doubling is not used solely for individuals with ADHD. It is now widely used as part of therapeutic settings to assist individuals with autism spectrum disorder (ASD), anxiety disorders, and other conditions influenced by functioning deficits.

This concept is not structured solely for students but for professionals and any individuals who are looking to enhance and optimize their performance. Asking for and applying a body double may come across as awkward however, one could say, "It's something I heard can help with productivity. Would you mind just being around me while I work on this? Maybe you have something you could work on, too."

Some examples of effective body doubling are:

On the job: Asking a team member to sit in a conference room, or on Zoom while working on a presentation for extra motivation and focus.
At home: Doing chores while on the phone with a friend. Or even watch a “Clean With Me” video on YouTube while cleaning to stay focused.
At school: Quietly working on an assignment with a classmate. Or joining a study group in the library to get ready for an upcoming test

— Donna Kim, Body doubling for ADHD: What it is and how it works

Criticism and Limitations

While body doubling has been seen as an effective tool for alleviating the symptoms of ADHD, many factors come into play in determining whether it is as effective as it is said to be. A variety of factors such as personality types, individual preferences, and the types of tasks at hand can influence the effectiveness of body doubling. Additionally, relying solely on a body double to complete tasks may impact the individual's ability to develop individual working and coping strategies in the future. It is important and necessary for the individual to balance between individual and body double work.

See also

• Procrastination
• Pomodoro Technique