The Body Double could have a coffee while you are at it.
Body doubling is a productivity strategy where an individual works on a task in the presence of someone else.This other person provides a supportive environment that can help increase focus and motivation. The body double doesn’t necessarily participate in the task but serves as an anchor to support the individual to stay on track. The ” supportive enviroment” doesn´t have to mean the physical environmnet, the room you are in.The effect can be just as big remote; two friends calling eachother, or on social media.Your body double could potentially be drinking coffee while you are accompliching a shore or a task.Both agree to the terms – should we doing it together, at the same time or not.Should the Body Double just get you started or be there with you as you do it. There ar no rules here.
Research on body doubling as a strategy is very limited ( if any) but many individuals with ADHD and other conditions have reported it as an effective tool for enhancing productivity and to beat procrastination.
The psychological basis of body doubling is probably linked to several factors:
- Accountability: Having someone present can create a sense of responsibility/ accountability making it more likely for individuals to stay fon task and follow through.
- Social facilitation: The mere presence of another person can enhance performance on tasks.
- Dopamine regulation: The social interactions during body doubling can activate the brain’s dopamine reward system, potentially increasing motivation and focus. Maybe also the thoughts process of accomplishing a tasks increases access to dopamin.We know that anticipation does.
The term ”body doubling” was first coined in 1996 by Linda Anderson, an ADHD Coach in the US. Linda Anderson is one of the pioneers in ADHD Coaching.
An ADHD Coach can be your body double and /or your accountability partner, long term or short term. But the ADHD Coach will propobly encourage you to find a Body Double outside of the coaching relationship, and you talk about the experience of the Biody Double effect with your ADHD Coach.