Body Doubling Could Be Your Answer to Getting Things Done

Have you ever realized that after talking on the phone with your sister for an hour you got all those tedious errands done around town without much frustration? Or that there is something about putting on your favorite podcast that seemingly gives you the energy to finish the laundry, cook dinner, and even meal prep for the next day? What you are experiencing in these situations is called body doubling. Defined as a “productivity strategy where an individual works alongside someone else, either physically or virtually, in order to stay focused and get things done”, body doubling can be used to your benefit in so many ways. Let’s dive in:

Why is body doubling effective?

Body doubling is effective for many people with trouble focusing, especially those with ADHD, because it can create an environment of focus. Think about being in high school during a test or a quiz. The entire classroom gets quiet, everyone around you is concentrating on doing their best, and therefore so are you. Now imagine yourself trying to take that same test or quiz in your homeroom period with people filtering in, catching up on the game from last night, and the teacher calling attendance. Which is a better environment to nurture that focus and drive? When others are working alongside you, you are brought into a fold of higher productivity.

Working side by side with someone can help keep you accountable, even when doing different tasks. If you have a standing body doubling FaceTime with a friend on a weekday morning, you could be simultaneously making doctors appointments, doing all of the returns that have been building up on your counter, household chores, local errands or any other thing you can imagine. In this example, you are getting them done efficiently because you had set that appointment to be together at that time with the clear intention to be productive.

People suffering from hyperactivity disorders can find that having a body doubling partner with a calm, serene demeanor be just the right match for them. Working alongside someone that is even keeled gives that example of what being on task looks like. Modeling that behavior can be an important part of a successful partnership in certain situations.

If you and your partner are open to talking during your sessions, you could find each other’s opinions very helpful. Getting help with writing a speech, booking a flight, or deciding what to do about a work conflict can keep the ball rolling instead of hitting that brick wall like it can do when working alone.

When is body doubling helpful?

There are several answers to this question. As mentioned earlier, people with ADHD may find that body doubling can be a helpful tool for tackling their to-do list. People working remotely might find that having the company of another person for a few hours a week can get them jumpstarted on tasks that keep getting put to the side. When you have frequent monotonous tasks that you cannot motivate to do alone, you may body doubling is a valuable tool to consider.

Do you need another human to experience the benefits of body doubling?

The short answer is no. You don’t need a physical human being in the same location as you - someone on the phone or on a video call works just as well. Another option is to find a co-working space near you where you can benefit from the company of others without them even knowing it! Finally, listening to a podcast or even music can be just the right body doubling formula for you to find that groove and dive in.

How do I get started?

Before your body doubling session, I suggest keeping a list - either digitally or physically on a post-it - with items you plan to work on. This could be anything from physical tasks to phone calls to paperwork. Next, if your partner is a live human being, be sure to set expectations and boundaries so you can both be as efficient as possible and support each other in the best way. Additionally, finding a comfortable place to work (if it applies) is important - wear comfortable clothing and find a cozy spot to settle in. If you are doing more physical work like decluttering, organizing, or working out, your attire is very important here! The annoyance of tight clothes or too-long sleeves can distract you and slow things down.

I suggest trying all of the above to see what works best for you. For me so far, podcasts have been the way to go. From work to working out, if I have a podcast in my ear, I can keep going and going without even realizing how much time has passed (that is until the episode is done and I need to select a new one). If one strategy doesn’t work, try again. You may find that some people are better body doubles for certain types of tasks - a spouse for household chores, but a friend for errands. The key is to be aware of your goals for the time and to adhere to them as best you can. If your friend is really chatty, that might not be a good fit if you do better in a quiet environment. You may find an hour session is more realistic than setting aside two each time. Start with a short session and work your way up. Adjust as you go until you find the right person/people, environment and tasks. Try to keep a regular session on your schedule and you may find it something you look forward to!

Why so much productivity?

Now for my gentle reminder that the whole reason we should seek efficiency isn’t always to get more done. It’s in order to free up more time for slowing down. If we can get all of the boring stuff done in an hour instead of three, then we have 2 extra hours to enjoy a good book or a walk with a friend. Being efficient to be busier should never be the goal (in my opinion).

Have you practiced body doubling before? What type do you think would work best for you? I’d love to hear if/when you try it and how it works out!