ADHD coach Robin Nordmeyer, who has been delaying preparing for her presentations, joins other coaches in a Zoom meeting once a week while she works on writing blogs, administrative tasks, or content.
Nordmeyer has ADHD and doesn’t need to collaborate to get things done . She needs to be in the room to motivate her.
“I run my own business and have to balance many different aspects of it,” Nordmeyer said, co-founder and managing director of the Center for Living Well with ADHD – Minnesota, an ADHD coaching group serving people of all ages.
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Nordmeyer explained, “Some of these things come easily — they are in my wheelhouse, and they give me energy. But, I can’t get enough to do them.” “Some of these things are more difficult, or I resist them.”
Nordmeyer’s method of completing those more difficult tasks is known as “body-doubling,” a productivity strategy and self-help technique that involves working together to improve motivation and concentration. It has been popular among people with ADHD — attention-deficit/hyperactivity disorder — especially during the pandemic.
Billy Roberts is the clinical director at Focused Mind ADHD Counseling, a Columbus, Ohio-based ADHD counseling center. “For people with ADHD, whose minds wander and tend to get off task the body double works as an external motivation to stay on track.”
According to J. Russell Ramsay of the University of Pennsylvania Perelman Medical School and the ADHD Treatment and Research program, body doubling can help people of all ages. Still, it is essential for those with ADHD.
Why Body Doubling Works
According to the Center for the Developing Child at Harvard University, ADHD is a neurodevelopmental disorder commonly diagnosed during childhood but lasting into adulthood. It results from a lack of executive function or self-regulation and may be caused by a low level of development. These skills allow us to multitask, plan, and focus our attention. Inattention, hyperactivity, and impulsivity are all symptoms of ADHD. As a result, people with the disorder may have difficulty concentrating, staying organized, managing their time, or controlling their impulses. This can impact their personal and professional lives.
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Roberts explained that if people with ADHD do not have an intrinsic interest in the task, they will struggle to find the motivation to finish it or even to begin. Experts say that body doubling can provide this motivation.
Ramsay added that it also appeals to our social nature. “Many people with ADHD say they have trouble getting started if it’s just them. But if someone else is counting on me or waiting for me outside to take our walk, I am more likely to be there. So I don’t wanna let them down.”
According to Roberts, and other experts, there isn’t much research on the benefits of body doubling. However, Roberts stated that externalizing motivation had been a proven method of managing ADHD for many years.
The method, in theory, is pretty straightforward. However, there are a few things to consider to get the best out of it.
How to effectively use body doubling
The body doubling technique can help you with any difficult task, whether schoolwork, work, chores, or exercise. Body doubling only requires the other person to do the same activity as you if you need it for an exercise or school assignment.
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Choose carefully who you want to be your body double. Roberts says the person you choose should be just as dedicated to your success as you are. They shouldn’t distract you with conversations or other distractions. Select someone who makes you feel safe and comfortable and can encourage you when needed.
Nordmeyer said that focusing a double session on the purpose is essential. If you do have a conversation, put it on hold until later.
It might be awkward to ask someone to act as your body double, but Roberts says the best approach is often simple. For example, you might say, “I heard it can increase productivity.” Can I just sit around while I work on this? You may have a project you could also work on.
Ramsay suggested that you could barter in a way with them. For example, “You organize my garage this Saturday, and I will organize your office on Sunday,” Ramsay explained.
He added that the small steps of finding a partner and arranging a session get you started.
Nordmeyer suggested you schedule regular sessions for body doubling or ask when needed. Then, you can decide how transparent you want to be about why you need a double and whether you use more than one.
Roberts replied, “It all depends on the person.” First, consider whether it becomes a distraction rather than a mindfulness, accountability, or behavioral support tool. Then, you can tinker around with things until you discover what works.
Virtual Body Doubling
You are only out of luck if you know someone who can be your body.
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There are also body doubling or coworking platforms and apps such as a href=”https://flown.com/”>Flown/a>, a href=”https://www.focusmate.com/”>Focusmate/a>, or. You can also use apps or platforms for body doublings, such as Flyn Focusmate and Flow Club.
Nordmeyer explained that in virtual sessions, “most body doubles will ask you to share the camera. Many people are nervous about being seen.” The purpose is to ensure that you are still working in your chair. There are other ways to create accountability, such as using a chat function.
Roberts says that body-doubling benefits may be why some people prefer to work in places like coffee shops, libraries, or coworking spaces. These can all provide passive body-doubling if someone is available to ask.
He added, “Some people are more productive with the support of their community and simply being aware of others around them.” “You saw it a lot during the pandemic. People learned about the types of structures they needed.