Body Doubling: The Productivity Hack You Didn’t Know You Needed
Nov 10, 2024
Introduction: What Is Body Doubling?
Ever find yourself staring at your to-do list, completely frozen? Or maybe you start a task and end up reorganizing your entire kitchen instead. If this sounds familiar, welcome to the neurodivergent brain—and meet your new best friend: body doubling.
Body doubling is a productivity technique where you work alongside someone else (virtually or in person) to help you stay focused and accountable. It’s like having a gym buddy for your brain, and it’s an absolute game-changer for neurodivergent folks.
Why Body Doubling Works for Neurodivergent Brains
So, what makes body doubling so effective? It comes down to how neurodivergent brains process motivation and accountability.
- External Structure: Having someone present creates a framework that helps reduce overwhelm.
- Shared Energy: There’s a comforting sense of “we’re in this together,” even if you’re working on different tasks.
- Reduced Procrastination: Knowing someone is “there” makes it harder to justify scrolling TikTok instead of writing that email.
Fun Fact: This isn’t just an ADHD hack—body doubling works for anyone who struggles with staying on task.
How to Start Body Doubling
You don’t need fancy tools or a big commitment to try body doubling. Here’s how to get started:
- Find a Buddy: Ask a friend, colleague, or join a body-doubling community like my Neurodivergent Clinicians Membership (more on that later!).
- Set the Scene: Decide on a time and platform (Zoom, phone call, in person).
- Define Your Goals: Each person should share what they plan to work on during the session.
- Check In: Take a quick break mid-session to celebrate progress and refocus.
The Science of Productivity and Connection
Body doubling isn’t just a feel-good strategy—it’s backed by science. Studies show that co-working and shared accountability improve focus and task completion. For neurodivergent folks, who often struggle with task initiation and follow-through, this external support can be life-changing.
Body Doubling Scenarios That Work
Not sure when to use body doubling? Try it for:
- Admin Work: Tackle those tedious emails or forms together.
- Creative Projects: Brainstorm ideas while keeping each other motivated.
- Decluttering: Turn cleaning into a focused, supported activity.
- Planning: Work on your schedule or business strategy side by side.
- Documentation: If you are clinician, use this time to work on those dreaded progress notes.
Pro Tip: Body doubling doesn’t have to be silent! Talking through tasks can boost clarity and help you process ideas.
Virtual vs. In-Person Body Doubling
Both options have their perks:
- Virtual Sessions: Great for long-distance connections or when you need flexibility. Platforms like Zoom or FaceTime make it easy.
- In-Person Meetups: Perfect for those who thrive on physical presence and shared energy.
Tip: Experiment with both to see what feels best for you!
Quick Wins: How to Make It Stick
- Schedule regular sessions to build consistency.
- Keep sessions short (30–60 minutes) to avoid burnout.
- End each session with a “what I accomplished” recap—it’s like a mini celebration!
Ready to Try Body Doubling? Join My Membership!
If you’re ready to unlock the power of body doubling, join my Neurodivergent Clinicians Membership. You’ll get access to regular co-working sessions, a supportive community, and practical tools to help you thrive.
Need extra support and individualized tools and strategies to make your life run simplified? Check out my coaching packages to get started. Let’s make productivity feel possible—together.
– Dawn Leprich-Graves, LCPC, LPC, PMH-C, ASDCS
Clinician, Coach & Connection Catalyst
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