You’ve been putting off folding that basket of laundry for three days. The clean clothes are wrinkled, the basket is taking up space in your bedroom, and you keep telling yourself you’ll get to it later. Then a friend comes over, sits on your couch scrolling their phone, and suddenly you can fold the entire load while chatting about weekend plans.
Or maybe you’ve been staring at a work project for an hour, getting nowhere, checking your phone every two minutes. Then a coworker sits down at the desk next to you to work on their own tasks, and suddenly you can focus.
This isn’t about needing supervision or lacking discipline. It’s a unique behavior common in adults with ADHD called “body doubling” — and it’s one of the most effective strategies many people have never heard of.
What Is Body Doubling?
Body doubling is when an adult with ADHD completes a task in the presence of another person. The “body double” doesn’t need to help with the task, offer advice, or even be working on the same thing. They just need to be there. Their physical or virtual presence creates a kind of anchor that helps the person with ADHD stay focused and motivated.
Think of it like parallel play — that thing toddlers do when they play side-by-side without really interacting. Adults with ADHD often need that same kind of companionship to get things done. In fact, many people with ADHD describe body doubling as “adult parallel play,” and it works remarkably well for tasks that would otherwise feel impossible to start or finish.
Why Does Body Doubling Work?
ADHD is fundamentally a disorder of executive function — the brain’s ability to plan, prioritize, initiate tasks, and regulate attention. When you have ADHD, your brain struggles with motivation for tasks that aren’t immediately interesting or rewarding. Folding laundry, paying bills, cleaning your apartment, or working on a boring report — these tasks don’t provide enough dopamine to capture your brain’s attention.
But the presence of another person changes the equation in several ways:
- Social accountability — Even if your body double isn’t watching you or checking your progress, their presence creates a gentle sense of responsibility. You’re more likely to stay on task because someone else is there, even if they’re not judging you.
- External motivation — ADHD brains often struggle with internal motivation but respond well to external cues. Another person working nearby serves as a visual reminder to stay focused.
- Dopamine boost — Research shows that social interactions activate the brain’s dopamine reward circuitry. For adults with ADHD, who typically have lower baseline dopamine levels, the simple presence of another person can provide just enough of a boost to make boring tasks feel more manageable.
- Reduced anxiety — Many adults with ADHD experience task-related anxiety or overwhelm. Having someone else nearby can create a calming effect, making it easier to start and complete tasks that would otherwise trigger avoidance.
It’s also simply more stimulating. Many tasks, like laundry, feel boring and monotonous to such a degree that it becomes hard to focus. Someone nearby may not be a tremendous stimulation boost, but enough to give someone the motivation they need to move forward with a task.
What Body Doubling Looks Like for Adults
Body doubling can be used intentionally as a tool to help someone manage their ADHD. Individuals can try many different approaches to utilizing body doubling and the effects of it. For example:
- In-Person Body Doubling — You and a friend both work on separate tasks in the same room. Maybe you’re folding laundry while they’re answering emails. Maybe you’re both doing paperwork at the kitchen table. You’re not helping each other, just sharing space.
- Virtual Body Doubling — You video call a friend or join an online body doubling session where other adults are working on their own tasks. You can see each other on screen, but you’re working independently. This became especially popular during the pandemic and continues to be an effective strategy for remote workers.
- Coffee Shop Body Doubling — Many adults with ADHD find they can focus better when working in a coffee shop or library. The presence of strangers working around them serves as passive body doubles.
- Accountability Partners — You schedule regular times to work alongside a friend, partner, or colleague. You check in at the start of the session, work in parallel, and check in again at the end.
Body doubling can take many forms, depending on your needs and circumstances, but eventually you’ll find an approach that works for you.
Common Tasks That Benefit from Body Doubling
Adults with ADHD often use body doubling for tasks that require sustained attention but aren’t inherently interesting:
- Household chores (cleaning, laundry, organizing)
- Paperwork and administrative tasks (bills, insurance forms, taxes)
- Work projects that require focus
- Exercise routines
- Meal planning and cooking
- Studying or professional development
The key is that these are tasks you know you need to do but struggle to initiate or complete on your own.
Is This Just Avoiding Independence?
Some adults with ADHD worry that relying on body doubling means they’re not capable of working independently. But that’s not accurate. Body doubling is a legitimate accommodation strategy — similar to how someone might use noise-canceling headphones to focus or set multiple alarms to wake up on time.
ADHD is a neurological condition that affects executive function. Using tools and strategies that work with your brain instead of against it isn’t a sign of weakness or dependence. It’s smart self-management.
That said, body doubling doesn’t work for everyone or every situation. Some people find the presence of others distracting rather than helpful. And it’s worth developing a range of strategies so you’re not completely dependent on having someone available. But for many adults with ADHD, body doubling is a game-changer that makes previously impossible tasks suddenly manageable.
How to Try Body Doubling
If you want to experiment with body doubling, here are some ways to start:
- Ask A Friend Or Partner — Explain what body doubling is and ask if they’d be willing to work alongside you while you tackle a task. Make it clear you’re not asking for help, just presence.
- Join An Online Body Doubling Community — There are apps, Discord servers, and virtual coworking spaces specifically designed for body doubling. You can join a session with strangers who are also working on their own tasks.
- Work In Public Spaces — If you don’t have someone available, try working at a coffee shop, library, or coworking space. The ambient presence of others can provide a similar effect.
- Schedule Regular Sessions — If body doubling works for you, build it into your routine. Set up a weekly call with a friend, join a regular online session, or designate certain tasks for “public workspace” completion.
Body doubling is just one of many strategies that can help adults with ADHD manage executive function challenges. If you’re struggling with focus, motivation, organization, or other ADHD-related issues, you don’t have to figure it out alone.
ADHD Training Center offers coaching and support specifically designed for adults navigating ADHD. Whether you’re newly diagnosed or have been managing symptoms for years, our programs can help you develop strategies that work with your brain, not against it.
Call (516) 873-8056 to learn more about our adult ADHD coaching programs.