Last updated: June 3, 2026
If you've ever found it easier to work in a café than at home, finally tackled your to-do list while on a video call, or cleaned the house before a friend visited, you've already used a productivity trick called body doubling.
Body doubling is a simple strategy that can help you start tasks and stay focused by having another person nearby while you work. It's especially popular among people with ADHD and other neurodivergent conditions, but many people find it helpful.
The other person doesn't need to help with the task. They can be doing something completely different. Often, just having someone else present makes it easier to get started and stay on track.
Why it can help
Body doubling may help by:
- Making it easier to start tasks
- Reducing distractions
- Creating gentle accountability
- Making overwhelming tasks feel more manageable
It won't magically create motivation, but it can make taking the first step feel easier.
What can you use it for?
People commonly use body doubling for:
- Emails, forms and paperwork
- Study or reading
- Cleaning and organising
- Starting work after procrastinating
- Tasks that feel mentally draining
Give it a go
Work alongside someone
Ask a friend, family member or colleague to sit with you while you both work on your own tasks.
Use a video call
Set up a quiet video call and work together. You don't need to talk much—just knowing someone else is there can help.
Visit a public space
Many people find they focus better in places like:
- Libraries
- Cafés
- Shared workspaces
Try online focus tools
Search for:
- "Study with me" videos
- Virtual co-working rooms
- Focus livestreams
A few tips
- Start with just 10–15 minutes
- Decide what task you'll do before you begin
- Choose a body double who won't distract you
- Keep the setup simple
- Use it to get started, rather than expecting to finish everything at once
"For those who haven't tried body doubling, give it a try. I feel accomplished and know I wouldn't have done those tasks had I been alone." — A reformed procrastinator
Key Points
· Body doubling helps many people start tasks and stay focused.
· The other person doesn't need to help—just being there can make a difference.
· You can body double in person, online, or even through videos.
· It creates gentle accountability and can make tasks feel less overwhelming.
Related articles
