Procrastination is one of the most common challenges associated with ADHD. While it is often discussed in the context of adults, it also affects children and adolescents with ADHD, particularly when tasks feel overwhelming, boring, or difficult to initiate.

One practical and well-established strategy for managing procrastination is body doubling — a technique that has recently gained renewed attention but has been used in various forms for decades.

‍

What Is Body Doubling?

Body doubling involves working alongside another person while completing a task. The other person does not need to help directly or even work on the same task. Their presence alone creates a sense of structure and accountability that makes it easier to start and stay focused.

This approach can be used for:

• Tasks you choose to do, such as exercise or creative projects
• Tasks you are required to do, such as work, studying, or household chores

The key idea is that people are often more likely to follow through when they are not working in isolation.

Why Body Doubling Works

Body doubling is not a new or “alternative” psychological technique. It is a modern label for a long-recognised principle: public accountability improves follow-through.

Examples of this principle include:

• Meeting someone at the gym instead of exercising alone
• Studying in a library with others present
• Working in a shared office or co-working space

Body doubling simply formalises this idea and makes it intentional.

‍

It Doesn’t Have to Be In Person

One of the strengths of body doubling is its flexibility. It does not require someone to be physically present in the same room.

Body doubling can work through:

• Video calls such as FaceTime or Zoom
• Virtual co-working sessions
• Online “clean-along” or study-with-me videos
• Pre-recorded videos that mirror the task you want to complete

For some people, even the sense of being observed or accompanied virtually is enough to reduce procrastination and improve focus.

‍

Key Benefits of Body Doubling

When used intentionally, body doubling can offer several benefits:

• Increased accountability, making it harder to delay tasks
• Reduced procrastination, especially for task initiation
• Improved focus, by providing external structure
• Emotional support, reducing feelings of isolation or overwhelm

These benefits are particularly relevant for people with ADHD, who often struggle with self-directed motivation and time management.

‍

Tips for Using Body Doubling Effectively

To get the most out of body doubling:

• Choose a task that tends to trigger procrastination
• Agree on a clear start time and duration
• Keep expectations simple — the goal is presence, not performance
• Use a format that feels comfortable, whether in person or online

Like many ADHD strategies, consistency matters more than perfection.

‍

A Practical Tool, Not a Cure

Body doubling is not a cure for ADHD, but it is a low-effort, low-cost strategy that can make daily tasks more manageable. It works best as part of a broader approach that may include behavioural strategies, environmental supports, and — where appropriate — professional treatment.

For many people, body doubling offers a straightforward way to reduce procrastination without relying solely on willpower.

‍

Final Thought

ADHD often makes it harder to act on intentions, even when motivation is present. Body doubling helps bridge that gap by adding structure, accountability, and social presence.

Sometimes, getting things done doesn’t require working harder — just working alongside someone else.