What is Body-Doubling?
Body-doubling is a strategy often used by people with ADHD to enhance focus and productivity. It involves using the presence of another person to get a task done. The presence of this “body double” can provide a sense of accountability, reduce feelings of isolation, and create a structured environment that makes it easier to stay on task. While the body double doesn’t have to participate actively, their mere presence can help maintain momentum and minimise distractions.
This technique is beneficial for both adults and children with ADHD, although it can be adapted to suit different age groups and tasks.
Examples of body-doubling for adults
1. Working
An adult working from home might struggle with focus and procrastination. By inviting a friend or colleague to work alongside them (either physically or virtually via video call), they can create a focused environment. The presence of another person can help reduce distractions and increase productivity.
Equally, someone might find it easier to work from a library or coffee shop where there are other people rather than at home alone.
2. Household chores:
Cleaning or organising can feel overwhelming. Having a friend or partner present while you clean, even if they’re working on something else, can make the task feel less daunting and more manageable. Or you might set up a family housework hour where everyone is doing some chores at the same time. Or you might deliberately invite someone over for a coffee to motivate yourself to tidy up before they arrive.
3. Exercise:
Exercising with a buddy, whether it’s a walk, yoga, or a workout, can help ensure consistency. The mutual accountability and social interaction can be motivating, especially on days when it’s hard to get started.
4. Running errands:
Running errands with a friend can make the process faster and more enjoyable. The social aspect can also help reduce the tendency to get distracted or avoid tasks.
5. Meal planning
Planning meals with someone might take half the time of doing it alone and be a better way to share household tasks than doing two separate tasks.
Examples of body-doubling for children
1. Homework time:
A parent or sibling can sit with a child while they do their homework. The adult doesn’t need to help directly but can be working on something else nearby, providing a calm, focused environment. Or for older children, studying with friends in groups helps.
2. Morning routine:
Getting ready in the morning can be challenging for children with ADHD. Having a parent or older sibling present helps keep kids on track or putting on some music and saying ‘let’s both get this bit done by the time the song ends’ and making it fun together.
3. Reading:
A child might struggle to focus on reading alone. Reading in the same room as a parent, who is also reading, can create a peaceful, focused atmosphere.
4. Chores:
Simple tasks like cleaning their room or emptying the dishwasher can be easier when done alongside a parent who is tidying up another thing close by.
5. Bedtime routines:
Bedtime can be a struggle. Having a parent nearby, perhaps reading, helps kids settle and calm.
A bit more about motivation: understanding the difference between internal and external motivation.
Internal motivation, also known as intrinsic motivation, comes from within. It’s driven by personal satisfaction, interest, or the inherent enjoyment of a task. When you’re internally motivated, you engage in an activity because it’s inherently rewarding, not because of external pressures or rewards. For example:
– Curiosity: Reading a book because you’re genuinely interested in the topic.
– Passion: Playing an instrument because you love music.
– Personal Growth: Exercising because you enjoy the feeling of getting stronger and healthier.
Internal motivation is often considered more sustainable because it’s aligned with personal values, interests, and goals. When you’re internally motivated, tasks feel less like chores and more like fulfilling activities.
External motivation, or extrinsic motivation, comes from outside of you. It’s driven by external factors like rewards, recognition, or the avoidance of negative outcomes. When you’re externally motivated, you complete a task to gain something or avoid something unpleasant. Examples include:
– Rewards: Working hard to receive a bonus or a promotion.
– Recognition: Studying to get good grades or praise from teachers and parents.
– Avoiding Consequences: Cleaning your room to avoid getting in trouble.
External motivation can be effective in the short term, especially for tasks that aren’t inherently enjoyable. However, it might not be as fulfilling or sustainable over time as internal motivation.
Motivation can be a challenge for ADHDers, which is when procrastination sets in. Body-doubling is a flexible strategy that can support both internal and external motivation. It provides external structure and accountability that can jumpstart tasks. Simultaneously, it can help reduce emotional barriers, making it easier to tap into internal motivation and find personal satisfaction in completing tasks. In essence, body-doubling can be a bridge between external and internal motivation, helping to transform challenging tasks into more manageable, and even enjoyable, activities.
