Staying On Track

How to Use Body Doubling to Actually Get Things Done

Working alongside another person, in the room or on a screen, can make it easier to start and keep going.

5 min readUpdated October 2, 2026

Illustration of two people quietly working on their own tasks at the same table.

The 30-second version

A body double is simply someone present while you work, they do not have to help.
Say your goal out loud at the start and check in briefly at the end.
Try in-person, virtual coworking, and recorded sessions to see what suits you.

Body doubling means doing a task while another person is nearby, often working on their own thing. Many people, especially those with ADHD, find that a quiet companion makes it easier to begin and harder to drift off. There is not much formal research on it yet, so treat it as an experiment and notice what works for you.

A person working at home on a video call with a friend who is also working.

Try this, one step at a time

Tick each step as you go. Your progress is saved on this device.

Choose a task that tends to stallBody doubling works well for tasks you avoid or drift away from, like paperwork, cleaning, emails, or a project you keep putting off. Pick one specific task for your first session.
Pick your kind of body doubleOptions include a friend or family member in the same room, a video call with a buddy, a virtual coworking site, or a work-with-me video on YouTube. Start with whatever is easiest to set up today.
State your goal at the startTell your partner, or write in the chat, exactly what you plan to do, such as "file the receipts in this folder." Saying it out loud adds gentle accountability.
Work in a set block of timeAgree on a length, like 25 or 50 minutes, and keep talk to a minimum. The other person is there for presence, not conversation.
Check in and celebrate at the endShare briefly what you got done, even if it was less than planned. Ending on progress makes the next session easier to show up for.
Adjust if it distracts youSome people find another person pulls their focus. If so, try cameras off, a different partner, or a quieter recorded session instead.

People working on different tasks at one long table in a cozy cafe.

Which kind of body double fits you?

Different ways to work alongside someone, compared.
Type	How it works	Good for	Watch out for
In person	A friend or family member works nearby on their own thing	Chores, paperwork, home projects	Chatting instead of working
Video call buddy	You and a friend keep a call open while you both work	Remote workers, friends in other cities	Scheduling around each other
Online coworking	Sites like Focusmate or Flow Club match you with others	Getting started on demand	Feeling on camera with strangers
Work-with-me video	A recorded YouTube session plays while you work	Late nights, no setup	No one notices if you drift off

Watch

The Benefits of Using a Body Double with How to ADHD and Landmark Collegeby Distraction PodcastJessica McCabe of How to ADHD joins a conversation about why having someone nearby can help people get started and stay with a task.

What Is a Body Double (And Why It Works for ADHD)by Dr. Dan SullivanA short explainer on the idea behind body doubling and how to try it in daily life.

Body doubling for ADHD: What it is and how it works Understood.org
A clear explainer of what body doubling is, the different ways to do it, and an honest note that it does not suit everyone.
Getting Stuff Done Is Easier with a Friend ADDitude
Everyday examples of using a body double for chores, paperwork, homework, and exercise, showing how little the other person needs to do.
Body doubling for ADHD: Definition, how it works, and more Medical News Today
A balanced overview that notes the evidence is mostly anecdotal and lists other focus strategies you can pair it with.

Noise cancelling headphones resting on a desk next to a laptop and a plant.

Tools that help

Focusmate
Matches you with a partner for a timed video work session, with a free option to try it.
Visit site
Flow Club
Hosted group coworking sessions with a shared goal check at the start and end, if you prefer a small group.
Visit site
Noise-cancelling headphones
Helps when you work near other people in a cafe or library but still need to tune out conversation.
Find on Amazon

Two people giving a high five at the end of a work session.

Common questions

Does my body double need to know what I am working on?

Not in detail. A one-line goal at the start is enough. Many people body double with strangers online and never talk beyond a quick hello.

Is body doubling a treatment for ADHD?

No. It is a practical strategy many people find useful, but it is not a medical treatment. This guide is not medical advice, so talk with a clinician about diagnosis or treatment questions.

Can a YouTube video really work as a body double?

For some people, yes. Work-with-me or study-with-me videos give a sense of company and a timer. If it does not help, try a live session where someone can see you.

This guide shares practical ideas, not medical advice. Videos and articles belong to their creators; we link to them because they explain things well.

How to Use Body Doubling to Actually Get Things Done

The 30-second version

Try this, one step at a time

Which kind of body double fits you?

Watch

Read more

Tools that help

Common questions

Keep going

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