How to get things done with a body double
A body double is associated with the world of filmmaking and television, but through the lens of productivity, it’s much less action-packed. A body double is simply someone who sits with you, virtually or in person, while you tackle tasks that may be difficult to do alone. It came about as a method for people diagnosed with Attention Deficit Hyperactivity Disorder (ADHD) to get more done, but we can all benefit from a body double. By Haley Berryman.
Have you ever felt like you’re more focused when working from a cafe or coworking space? That could be true. The mere presence of others has been shown to boost our performance. It’s called the social facilitation effect, and body doubling taps into this.
ADHD coach Linda Anderson came up with the term “body double” and says it serves as a “physical anchor — a grounding presence that keeps the distracted individual planted firmly in their seat, and on task.”
When you have ADHD, you might set aside time to do tasks and have the desire to do them, but find it almost impossible to stay on track. You’re easily distracted and your attention wanders to other things.
That’s where a body double can help.
The body double acts as a mirror, calmly reflecting back to anyone with ADHD of what’s possible for your you. The person working quietly alongside you reinforces your behaviour reminding you that you can concentrate and focus too.
How to get things done with a body double
Find someone to be your body double (not someone you’re going to want to chit chat with too much)
Share what you’re going to work on
Work on it quietly (perhaps break up focus blocks into 25minute Pomodoros)
Check in at breaks and the end (you can even ask your body double to check if you’re still on task and gently remind you what you wanted to work on)
Observe how focused you felt, and how much you got done with less mind chatter and distraction!
This is another reason why I believe virtual coworking is such a powerful for focus.
Many of our Cool Wow members bring boring admin tasks or things they are likely to procrastinate on into sessions. Simply having the collective support of other people working and focusing helps them achieve them!
Personally I’ve noticed when working with my VA online on a similar part of the business (often member admin or similar) that I’m more inclined to stick to that task vs the mountain of to-dos in the back of my mind.
Any tool that helps us find our focus, ditch late nights at the desk and cultivate more freedom in our lives if something I’m here for.
Aside our awesome Virtual Coworking Club where a bunch of freelancing women work together twice a week in coworking sessions, there are some other places to give this a go solo including Focusmate and Centred.app.
So whether you’re struggling with ADHD, procrastination or a task that bores you to years, give body doubling a go and let me know how it goes.
Written by Haley Berryman
Almond latte drinking, nature lovin’, mama of two. Endlessly coming up with ideas for others. Hippy at heart. Says ‘babe’ way too much. Shares personal musings on topics including freelancing, marketing and wellbeing. Connect @haleyberryman__ or haleyberryman.com.