BY DR. PANCHAJANYA PAUL, MD, FAPA*
Do you find it difficult to focus when working alone on your computer? Many people, including those with ADHD, experience distractions and inattention. With more remote work and online schooling, these challenges are even more common. Historically, humans worked in groups—whether hunting, farming, or building. Working solo at home is a recent shift enabled by computers and the internet, and while remote work can save time and money, it’s not always how our brains function best.
Our brains have mirror neurons that respond when we see others performing an action. For example, if you want to study but see your sibling playing video games, you might get distracted. But if you see someone studying, it is easier to focus. This helps explain why it can be hard to pay attention during online learning or remote work. We react to what is happening around us, often without noticing. That is why many people find it easier to pray in a church, do yoga in a studio, or work out in a gym with others. When I was in medical school, I did better when I had a study partner. The coursework was a lot, and it was easy to lose focus. Before exams, I would form a study group so we could help each other stay on track. I did not realize it then, but now I understand why it helped.
Body doubling offers a practical strategy for people with ADHD to finish tasks. It involves having someone else in the room while you work. Body doubling works best when two people tackle similar tasks together, sometimes working collaboratively, like study partners. The real benefit comes simply from another person focusing on their own work nearby. Even if you do different things, watching someone else work helps you stay focused and accountable. The other person doesn’t need to share the same room—they can log in via webcam from a virtual space. Checking in with each other about completed and upcoming tasks adds even more benefit. Often, even a silent company helps. Research shows that when someone observes your work, your productivity rises. People call this the Hawthorne effect. Apply body doubling in ways that work for you: some prefer quiet company, while others like the presence of friends, family, or coworkers. You can also try virtual body doubling with strangers, since some websites offer this service for a fee. Below are six ways a body double can help you work more productively.
Improved focus:
People with ADHD seek novelty, are easily distracted, and struggle with boring tasks. Body doubling increases accountability. If those around you work hard while you watch TikTok or play games, you may feel guilty. Most of us don’t want to let a partner down.
More Motivation:
People with ADHD often struggle with motivation, possibly due to low dopamine levels. ADHD medications like Adderall and Ritalin raise dopamine. With body doubling, another person’s presence can help your brain release more dopamine and boost motivation, making it easier to start and stick with tasks.
Beat procrastination:
People with ADHD often delay starting tasks, sometimes waiting for a last-minute adrenaline rush. This is unhealthy and can cause missed deadlines and poor results. Having someone present increases accountability and helps you get started.
Time Management:
People with ADHD often struggle with it. They may start projects, leave them unfinished, and quickly move on, leaving many incomplete. Working with someone else for a set time can help you stay focused and finish what you start.
Reduce stress:
Working alone can feel lonely, and your mind might wander to worries or past problems. Having someone else in the room helps you feel connected, improves your mood, and keeps you focused on the present. A body double can also give support and encouragement.
Less Effort:
Some days, you may feel tired and unmotivated, but when you watch a friend work, you can feel a burst of energy. Our brains’ mirror neurons react when we see others doing something, almost as if we performed the action ourselves. Having someone in the room working on similar tasks can increase your sense of connection and make work feel easier.
In summary, body doubling, where you work in the presence of another person, can help to complete tasks, from homework and projects to chores like cleaning, cooking, and organizing. Experiment to see what works for you. However, body doubling is not suitable for everyone. It can be a coping strategy, especially for those with ADHD. Some people thrive solo, in their zone, staying focused on their workflow. Others, notably those with anxiety, may feel discomfort from being observed. This response is called Body-Halving, in which another person’s presence causes stress and distracts rather than helping.
For those with ADHD, I recommend starting with natural strategies such as avoiding sugar and gluten, exercising in the morning, using checklists, practicing mindfulness, trying body doubling, and taking supplements like magnesium glycinate, omega-3s, and vitamin D. If these steps are not enough, seek professional help. I have supported many people with ADHD over the past 15 years. If you or someone you know is struggling at work, school, or home, please call our office to schedule an appointment.
Reference: https://add.org/the-body-double/
Dr. Panchajanya ‘Panch’ Paul, MD, ABIHM, ABPN, FAPA, is an Emory-trained Child and Adult Psychiatrist, certified in Holistic Medicine, and author of Stress Rescue and Sleep Coaching. Take the first step toward better focus and well-being. Call 678-851-3512 or email info@hpsych.org to schedule your appointment with Dr. Paul and start your journey to improved focus today.
