I asked an ADHD expert whether body doubling will improve my focus

Your built-in accountability partner.

Lately, it feels like my concentration is non-existent. I can’t even make it through a one-minute TikTok before my attention span decides, ‘That’s enough focus for now’. My many open browser tabs – the YouTube rabbit hole from last night, the neglected shopping carts and the Pinterest boards I browse when I’m bored – all vie for my attention. 

And don’t even get me started on my greatest lover, my phone, seductively teasing me with the relentless sound of notifications. With these constant distractions, staying focused long enough to complete even one simple task seems nearly impossible.

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My first problem is that I often struggle with productivity when I’m on my own. I’ve taken to working in libraries, cafés, or even on FaceTime, inviting friends, family or dates to join me, all with the secret hope for some social accountability. But what happens when they’re all busy? Does that mean I should just give up on getting any work done? (Not that I’d complain about that option.)

When I asked my friends if they had ever hired a ‘body double’, they stared at me in confusion, unsure whether I was gearing up for a Hollywood blockbuster or had found myself in some type of Big Brother conspiracy.

The reality – as it often is – was far more mundane. Body doubling is actually a practice often used by people with ADHD to help them complete tasks. Eager to find out more, I spoke to ADHD coach Adele Kava.

With a background in psychology and a personal diagnosis of ADHD, Adele brings a savvy blend of research-based insights and lived experience. Below, she unpacks body doubling and answers the most pertinent question: does it actually improve people’s focus? 

What exactly is body doubling and how does it work?

Body doubling is a technique where someone else is present while you complete a specific task. The main idea is that their presence creates a sense of accountability, which can be particularly beneficial for individuals with ADHD. Russell Barkley, who has been a big pioneer in ADHD for the past 30 years, conceptualises ADHD as a challenge between knowledge and performance. 

Individuals with ADHD often know what needs to be done but struggle with executing it. Body doubling works off the principle of making the task more engaging by adding small incentives to help improve overall performance.

Do you think body doubling is suitable for everyone, or are there certain types of people who benefit more from it?

Yeah, totally. The effectiveness of body doubling can vary not only from person to person but also at different points in someone’s life. For instance, someone who is very social and enjoys a little bit of a yap might find that this can be a barrier to using body doubling as an effective tool. Even for those who are particularly sensitive to noise distractions, such as when the other person talks out loud to themselves, body doubling might not be the best fit. It’s important to tailor productivity methods to individual needs and preferences.

However, there are ways to work around this. For example, using online body doubling and muting the other person can help minimise distractions. Additionally, combining body doubling with other techniques might enhance its effectiveness.

What are the main challenges people (whether they have ADHD or not) face when it comes to productivity?

One of the biggest challenges in today’s world is keeping our attention from being sidetracked. This is particularly evident with the rise of technology, which… permeates… not only just our personal lives but our professional lives.

Mobile phones, for example, often divert our attention; you might intend to do one thing but end up doing something entirely different. I’d say probably across the board it’s one of the biggest struggles that people sort of deal with. 

How do you find the right person to body double with?

Finding someone who shares your level of interest in the task is key. If it’s school-related, you could connect with classmates for a body doubling session, whether online, in person or at the library. But in terms of accessibility, I think the internet is probably the best thing.

When choosing a partner, it’s helpful to agree on using a technique like the Pomodoro method, where you schedule focused study sessions with breaks in between. During the breaks, you do something completely unrelated to the task, which helps clear your mind. Body doubling works well with this method because you can use the breaks to chat, adding a bit of incentive and making the process more enjoyable.

Another important tip is to set clear goals for your session. So state those goals. Clearly stating your goals serves as an accountability technique. Without clear goals, the session could easily turn into a casual hangout. 

Also, deciding on the format – whether in-person or online – is crucial. Some people find online sessions more challenging, especially if they’re prone to distractions while on a computer.

How do you address potential distractions or issues that arise during body doubling sessions?

In general, when it comes to improving focus, the first step is to control your work environment. To minimise interruptions, keep anything unrelated to the task out of sight and away from your workspace. This reduces the likelihood of distractions.

The second step is to use focus settings on your devices. These settings, which are often overlooked, allow you to automate ‘do not disturb’ modes during specific times of the day. This helps maintain a distraction-free environment and supports better concentration.

And then, one last one is kind of a funny answer, but there’s more research and interest in using music as a tool of focus. For example, if you’re at home and find yourself distracted by noises such as your housemates walking around or the door opening and closing, your mind might wonder, what are they doing? Playing certain types of music can act as an ‘audio blanket’, helping to cover up those distractions. Just be mindful of the type of music you choose, as overly stimulating music might have the opposite effect.

Any other final thoughts?

One often overlooked factor that can affect focus is your emotional state and self-talk. It might not always be obvious, but feelings of distress or anxiety can significantly impact your ability to concentrate.

If these emotional issues are interfering with your focus to the point of distress, seeking professional help can be a valuable solution. While it may not seem intuitive, addressing emotional challenges is crucial for improving focus and productivity.

For advice on how to stay focused, try this.