Written by: Colleen Carty, MSW, ACSW – Neurodivergent Affirming Coach

If you’ve ever stared at something on your to-do list for an hour, unable to start, and then somehow breezed through it once someone else sat nearby, you’ve experienced the power of body doubling.

The tool of Body Doubling has become a game-changer in neurodivergent spaces. It’s not about forcing yourself through discipline or willpower, it’s about working with your brain’s need for structure, connection, and stimulation.

Here’s what body doubling really means, why it works so well for many neurodivergent adults, and how to try it in ways that feel safe and sustainable.

First Things First, What Is Body Doubling?

Body doubling means working alongside another person (either in person or virtually) as a way to stay focused, motivated, or simply engaged with a task.

Your “body double” isn’t there to supervise or coach you. They don’t even have to be doing the same thing. They could be working on their laptop, folding laundry, or quietly reading nearby. It’s simply their presence that helps your brain shift into “task mode” without the usual mental resistance.

It’s a gentle kind of accountability. It’s the kind that doesn’t shame or pressure, but supports.

Why Body Doubling Can Work for Neurodivergent Brains

For people with ADHD and other forms of neurodivergence, focus doesn’t always follow traditional rules. We often know exactly what needs to be done, but starting a task, sustaining it, or finishing it can feel impossible without the right kind of external input.

Here’s why body doubling helps:

• Externalized focus: Many neurodivergent brains focus better when attention is anchored to something outside of themselves (like another person’s quiet presence).
  
• Reduced overwhelm: Starting alone can feel daunting. Having a companion lowers the emotional barrier to getting started.
  
• Gentle accountability: Someone else being there creates a social cue to stay engaged, without judgment or pressure.
  
• Regulation through connection: Co-regulation is real! When we work near calm, focused people, our nervous systems often mirror that steadiness.
  
• Less loneliness: Many neurodivergent adults feel isolated when working or managing life tasks. Body doubling adds a sense of community and shared effort.
  

Again, it’s not about forcing productivity. It’s about creating conditions where your brain wants to cooperate.

How Do I Try Body Doubling?

You can use body doubling in a variety of ways at home, online, or through community spaces.

Virtual body doubling sessions – Online sessions are the easiest way to get started. Try:

• Focusmate: short, structured co-working sessions with strangers or friends.
• Discord or Zoom rooms: many ADHD and neurodivergent communities host virtual co-working spaces.
  
• Accountability buddies: text a friend, set a timer, and check in before and after you each do your own task.
• In-person body doubling: Invite a friend or partner to sit with you while you work, clean, organize, or study. You can even pair tasks.  For example, you do dishes while they fold laundry. The key is presence, not participation.
• Group co-working: Join or start a local or virtual ADHD co-working group. Many people find that regular sessions create both structure and social connection.
• Asynchronous doubling: If real-time sessions are too stressful, try recording a short “start” video where you state your intention (“I’m going to clean my desk for 15 minutes”) and send it to a trusted friend or community. They can send one back. This provides mutual support without the live pressure.

Tips for Making Body Doubling Work

• Name your task aloud: Saying what you’re about to do helps your brain commit.
• Keep expectations light: You don’t need to finish everything, just start.
• Find the right match: Some people prefer silent focus partners; others like to chat briefly before and after.
• Use sensory aids: Try lo-fi music, timers, or a comfortable setup to help your body feel grounded.
• Respect neurodivergent needs: Let sessions be flexible. If one or both of you need to stim, fidget, or move around that’s totally fine!

Body doubling isn’t about forcing productivity, it’s about companionship, accountability, and self-understanding. For many neurodivergent adults, it can turn overwhelming tasks into shared moments of calm and progress.

So next time you’re stuck, don’t go it alone. Text a friend, open a Zoom room, or join a virtual co-working group. You might be surprised how much lighter everything feels when someone else is simply there with you.