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Body doubling involves setting up an accountability system that relies on a partner to help you stay focused and productive. Learn more about what it is, why it works, and how you can get started today.
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For many adults with Attention Deficit Hyperactivity Disorder (ADHD), managing the symptoms can be a daily challenge. One of the most common difficulties is focusing and staying on task. Body doubling may help those with ADHD manage these difficulties better. Let us take a closer look at what body doubling is, why it benefits people with ADHD, and how you can incorporate it into your life.
Understanding Body Doubling
Body doubling simply means being in the same room with another person who may be struggling to get things done independently. You are not required to offer assistance or make a sound as a body duplicate. The only requirement is being present in the room.
When they have someone around to keep them company, many people with ADHD find it much simpler to concentrate on chores like cleaning the house, doing their homework, paying bills, and generally doing things. The body double may just sit there silently. They may read a book, put on some headphones and listen to music, or join in on the task that the person with ADHD is now focusing on. When you have a friend nearby, even the most challenging tasks become more enjoyable.
With ADHD, it may be challenging to organise one's work, ideas, or priorities, and many of us have gone through years of being shamed and criticised, which, over time, has decreased our confidence and made it easy to avoid duties. When confronted with challenging responsibilities, having a body double and the companionship of another person might make it easier to feel less isolated.
People with more hyperactive tendencies may find it challenging to sit still and work. Sometimes, having a body double around can be a peaceful presence, which might soothe the hyperactive person.
Is it necessary to be physically present to do body doubling?
The process of body doubling can be carried out either in person or remotely using software such as Zoom. People who suffer from social anxiety or don't have someone they know personally with whom they can "body double" may find this method more accessible.
Benefits of Body Doubling
There are numerous benefits associated with body doubling for people with ADHD. Improved Focus, Concentration and Productivity Body doubling acts as a form of light accountability that allows you to engage with your task more effectively. The mere presence of another person can act as great motivation, as you want to show them you can complete tasks when necessary. Feelings of Support and Comfort For those with ADHD, it can be difficult to stay focused and motivated - but having someone around who shares similar experiences could make all the difference. Having a body double close by provides an encouraging presence amidst restlessness or when organising work. Not only that, but their understanding companionship helps relieve feelings of being judged and ashamed, making it easier to take on challenging tasks without feeling alone or overwhelmed. Exchange of Ideas and Creativity Completing your work with another person nearby means there are great opportunities for coming up with new and creative ideas. Better Self-Esteem, Sense of Accomplishment, and Reduced Anxiety It’s so satisfying to look at your to-do list and see everything ticked off. Engaging with something like body doubling to boost your productivity increases the likelihood of gaining a sense of accomplishment and reducing stress.
"I don't need you to help me do it, I need you to keep me company while I do it"
Get Started with Body Doubling
Finding a suitable partner for body doubling may seem daunting at first. However, these tips and strategies may make this process easier for you.
Ask Friends or Family Members to Help You Out
Try asking friends or family members if they would be willing to help you by being your partner in body doubling sessions. They don’t necessarily have to have ADHD or experience managing ADHD symptoms because their presence alone is enough.
Look for Volunteers Online or in Your Community
You could also look online or within your community for volunteers interested in helping others manage their ADHD symptoms through body doubles sessions. These individuals could be professionals or simply passionate individuals looking to help out their fellow man/woman!
Use Technology to Connect With Others Platforms like FocusMate and Body Doubling are virtual coworking spaces. With FocusMate, you can book a time and day that suits you, and the platform does the rest by randomly assigning you a coworking buddy. Body Doubling lets you register your interest on a forum to find a partner, and it also has a Discover server. Stay Positive and Be Open No matter which method you choose, it's important that you remain open-minded and positive throughout this process. You never know what fun experiences await once you find the right fit!
What you waiting for?
Integrating body doubling into our lives has tremendous advantages that should not be overlooked by anyone with ADHD. From improved focus and concentration, lower stress levels, and increased motivation and productivity levels - there are countless benefits associated with this technique!
Whether it’s finding volunteers online or asking friends/family members for assistance there are various ways available for adults living with ADHD who want to give body doubling a try.
Trying something new can make all the difference, so why not give it a shot today? Join the Internal Connections FREE body doubling sessions