You know how you hear about something new and then you hear about the same thing a few more times before you really take note? I was the same with Schitt’s Creek and in more recent times, body-doubling. The term ‘body-doubling’ is one I’ve only just learned about but it’s a notion I recognise as a mechanism I’ve used as far as I can remember to focus and get started on things.

I’ve always been more productive and less prone to distraction when I’m working on something alongside someone else, even if that’s remotely. It anchors me in the present and keeps me hooked there. Even as far back as my GCSEs, I remember my mum sitting with me as I completed my homework and coursework – my focus and output were vastly improved when she did. In recent times, I’ve noticed that when I use body-doubling to write things like my book proposals (which don’t come easily to me*), it’s saved me a lot of time, stress, and procrastination-related shame-spiralling.

* it took me 9 months to write the book proposal for The Self-Care Project because I procrastinated on it for so long

What *is* Body-doubling?

Body-doubling is a term that’s thought to have been first coined by Linda Anderson in 1996. Anderson is renowned in the field of ADHD coaching and came up with the term while working with her clients.

“Though reluctantly, David had identified a strategy that really worked for him. I realized instantly that I had seen this same effect before with other clients. There were times when just being in proximity, not advising, sorting, or strategizing, brought clarity and focus to the client. I felt it. I knew the client felt it, too. This phenomenon of just being there, which David first described out loud, I named the body double.”

– Linda Anderson, MA, MCC, SAC

Body-doubling is where you have someone else working near you; beside you, in the same room, or virtually, at the same time as you tackle a task that you’d otherwise put off and/or that feels overwhelming. They’re not helping you with the task as such, they’re present as you work on it, and in doing so, they’re helping you to get the task done and to feel as though there’s a sense of accountability there.

When a task, no matter how small it may seem, feels difficult to start or stay focused on, then body-doubling can help you complete it. It’s through my support work with clients living with ADHD that I’ve repeatedly heard the term and seen (and felt!) the benefits of body-doubling.

Not just for work or study, either. Body-doubling can help with household chores like cooking and cleaning, with fitness goals and other things like attending health appointments.

Why Does Body-Doubling Work?

Having a body-double helps minimise distractions and procrastination because you’re aware there’s someone else there who can see what you’re up to. At least, that’s how it feels for me.

Body-Doubling For When You're Struggling to Focus OR Get Started On Tasks Share on X

There’s this psychological concept called ‘social facilitation’ which seems to come into play with body-doubling. Social facilitation refers to the positive effect on performance and motivation when we’re in the presence of others, reinforcing positive behaviours. When I’m in a virtual body-doubling session, I can see that other people are working away and it motivates me to do the same. The awareness of the presence of others helps me to work more effectively – I think it’s why I did well at school in the class environment compared with when I was trying to complete homework under my own steam.

Where to begin with body-doubling

Thanks to the increased awareness about the benefits of body-doubling, there are lots of options available and it’s worth doing some research to see what might be a good fit for you. For instance, there are some really helpful Reddit threads where people have sought and given guidance. I’m going to walk through some of the things I’ve tried as a starting point.

Ask Someone You Know
This is my preferred way to body-double – with someone I know. Whether that be my husband as he works away on a project or someone I’m collaborating on a project with. There’s a real sense of pride that comes at the end of a spot of time working in this way and there’s nothing better than someone who cares about you offering genuine encouragement and high-fives as you work through and complete a task.

Writing Rooms
I’ve facilitated these in the past and there’s something about everyone working on a similar goal that feels a lot like community, a sense of belonging, of ‘here are my people’.

At the beginning of the session, people typically share their goals or tasks and then work on them in real time alongside others. At the end of the session, there’s normally a recap where people share how they got on and it’s always amazing to hear what people have worked on and achieved. It’s not only inspiring but there’s a sense of connection which alleviates that isolated feeling that can come from working alone. Scribe Lounge hosts lots of weekly writing rooms for screenwriters and upon Googling “virtual writing rooms” there are so many other places that do the same for writers of all experience levels.

Flown
After hearing so much glowing feedback about Flown, I had to give it a go. In fact, I wrote this blog post during one of their drop-in sessions. Once I got over my initial shyness that people could see me working away (and my ‘in the zone’ face), I really enjoyed it and could see how it’s so popular. (You can turn your camera off but I felt more ‘motivated’ with mine on and everyone in my session had theirs on too.) In the session I was in, there were people from all over the world working on all manner of tasks. Someone was transcribing captions while another was writing up a report.

Flown was designed to help people get into that flow state of ‘deep work’. It’s since become a firm favourite with those who live with ADHD as a place and space of huge value. Based around sessions called ‘Flocks’, Flown facilitates virtual co-working where goals and aims are shared before you basically just get on with your work. You’re working alongside people from all over the world and there’s something about seeing people writing or typing away that got me writing and typing away. I’ve not tried them yet but there are even journalling sessions, breathwork sessions and guided walking sessions.

One of my favourite things about the Flown session I attended was how supportive people were. People sent emoji to encourage me when I shared my aim for the session and when you work from home, alone, that’s just, well, nice.

–> You can get 20% discount on a Flown membership using this link

I’ve also heard great things about: Deepwrk | Flow Club

Work With A Virtual Assistant
At present, I don’t have one but I work as a virtual assistant with solepreneurs. My clients tell me that just knowing I’m going to be diving into an inbox to work, helps them to deal with emails they would ordinarily procrastinate on. I’ve body-doubled for clients on all sorts of tasks, from writing blogs to doing their finances. I’ll be working away on my VA tasks and knowing that I’m showing up for them helps them show up for themselves in a way they’d struggled to do before.

If you live in the UK and you live with chronic illnesses, disabilities, and barriers to work, then you might be eligible for an Access To Work grant which will cover the cost of practical, mental health and communication support, including for tools and apps like Flown. There are organisations like This Is Me who can act as the interim when it comes to filling out the forms, handling the phone calls, and finding you the support you need and deserve.

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