Discovering the Benefits of ADHD Body Doubling

Attention Deficit Hyperactivity Disorder (ADHD) is a commonly diagnosed neurodevelopmental disorder that affects both children and adults. ADHD makes it challenging to stay focused, control impulsive behaviors, and complete tasks. People who are struggling with ADHD often find it challenging to manage their lives, accomplish everyday tasks and maintain relationships.

To mitigate the effects of ADHD, there are several interventions that can be employed, such as medication, therapy, and lifestyle changes. One of the most effective ways of managing ADHD symptoms is by using a strategy known as Body Doubling.

What is Body Doubling?

Body Doubling is a strategy for individuals living with ADHD that involves working out responsibilities and activities simultaneously with another individual. This method is especially helpful for those who struggle with ADHD and procrastination tendencies. When using the body doubling strategy, individuals with ADHD are not left to work on their own; instead, a partner with no distractions works alongside them.

The partner who helps with body doubling can be a professional coach, a friend, a partner or a family member. The partner merely sits alongside the individual with ADHD and does their thing, while at the same offering words of encouragement or providing gentle prompting. Body Doubling creates a sense of accountability and puts pressure on the person with ADHD to remain on task, eliminating the temptation to become distracted.

How does Body Doubling work?

Body Doubling involves two essential parts:

  • Creating a Plan: The first step is creating a plan or a to-do list. People with ADHD are frequently overwhelmed, so having a daily plan or schedule with specific times allocated to each task will help them stay focused.
  • Pairing up: The second part is pairing up with a partner, a family member or a friend, who will double the person with ADHD’s efforts. The double partner’s role is to help the individual stay task-oriented, give them gentle nudges, provide verbal encouragements, and offer mental or emotional support throughout the activities.

Benefits of Body Doubling

Body Doubling is an effective way of overcoming procrastination and staying focused, and it provides a range of benefits including:

  • Improved organization: For people with ADHD, disorganization is a significant problem. Body Doubling helps individuals commit to a plan and not become distracted while doing activities that will keep their lives organized.
  • Increased productivity: People with ADHD often struggle with completing tasks efficiently. Body Doubling helps to break down large tasks into smaller, more manageable steps, helping individuals to complete tasks more efficiently and productively.
  • Improved focus: ADHD makes it challenging to concentrate and stay focused. Body Doubling helps people stay on task and avoid distractions, increasing their ability to focus.
  • Reduced stress: People with ADHD often feel overwhelmed and stressed. Body Doubling alleviates some of that pressure by providing support and encouragement to individuals, reducing stress levels and increasing relaxation.
  • Improved relationship-building: Having someone participate in activities with you can help build stronger relationships, creating a sense of accountability and leaving individuals with a feeling of accomplishment.


Managing ADHD can feel like an uphill battle, but body doubling is an excellent strategy that individuals with ADHD can use to break the cycle of procrastination and stay on track. It involves partnering with someone who can offer support, encouragement, and accountability, enabling individuals with ADHD to complete daily activities and achieve their life goals. Body Doubling is a practical, grounded, and effective approach to managing ADHD symptoms and creating a more organized, productive and fulfilled life.


What is ADHD body doubling?

ADHD body doubling refers to the practice of having a partner or a coach working alongside a person with ADHD to help them stay focused and on task. The partner provides support and accountability by sitting with the person during work or study hours and helping them stay disciplined. The aim is to increase productivity and reduce distraction.

How does ADHD body doubling work?

Usually, the coach or partner will sit alongside the ADHD individual and act as a guide, helping them stay on task and focused. They provide support, encouragement, and accountability, making it easier for the person to stay disciplined and productive. The coach may also assist with planning and organization, setting realistic goals and breaking down tasks into manageable steps. Research suggests that body doubling can be effective for people with ADHD because it helps them stay engaged and on task.

What are the benefits of ADHD body doubling?

The benefits of ADHD body doubling include increased productivity, reduced procrastination, and enhanced focus. By having someone sitting alongside and holding them accountable, an ADHD person can stay on task for longer periods and achieve more. Additionally, the support and guidance of a coach can help them develop better habits, make better decisions, and improve their overall productivity. ADHD body doubling can also improve motivation, reduce stress, and enhance overall well-being.


1. Schweren, L. J., de Haan, A. D., van der Meer, D., Buitelaar, J. K., & Franke, B. (2018). ADHD as a (non) social disability: Reconsidering the notion of social dysfunction. European neuropsychopharmacology, 28(5), 561-572.

2. Rostain, A. L., & Ramsay, J. R. (2006). A new look at adult attention-deficit/hyperactivity disorder. Postgraduate medicine, 119(1), 103-106.

3. Goldstein, S., & Goldstein, M. (2017). Understanding and managing children’s ADHD symptoms: A parent’s guidebook. John Wiley & Sons.