What is body doubling?

Body doubling is working on a task while another person is present either in person or virtually, which can help with focus, follow-through, and getting started. This supportive presence significantly boosts a person’s ability to focus and complete tasks by creating accountability, motivation, and reducing distractions. Body doubling doesn’t require the other person to actively participate, direct, instruct, or assist with tasks; it’s the mere presence of someone else that fosters a supportive environment conducive to productivity. For example, my autistic daughter benefits from a support person’s presence during her art class. She finds it builds her confidence in trying to draw new things.

The body double term first appeared in the late 1990’s in the executive functioning and ADHD literature. While anyone can benefit from body doubling, neurodivergent people (ex. ADHD, autistic) can find the practice especially helpful. Difficulties with executive function skills such as task initiation, working memory, time management, organization, and self-regulation can be helped by a body double who creates a structured, supportive environment to help a person stay focused and organized, resulting in better productivity and task completion.

Body doubling can help individuals who:

• are recovering from autistic burnout.
• find task initiation and follow-through challenging.
• are diagnosed later in life and trying to get a deeper understanding of themselves.
• creative or caring professionals (teachers, healthcare workers, therapists) who are depleted by many demands.
• feel overwhelmed by tasks.
• are stuck in cycles of procrastination or avoidance.
• are exhausted by masking.
• feel alone and want support to reduce feeling isolated.

Why does body doubling work?

Kimmy Lane, OT at Be You Occupational Therapy, says body doubling helps by:

• Reducing executive load (you don’t have to carry the whole burden of structuring time and attention alone).
• Providing external structure and cues that help you start and keep going.
• Offering co-regulation of attention and energy, which makes tasks feel lighter.
• Creating gentle accountability – the presence of another person makes it easier to follow through.
• Minimizing avoidance cycles, replacing dread with shared momentum.

What are some of the things a body double can do?

Author Patty Laushman at Thrive Autism Coaching lists these 5 things that a body double can do.

1. Work with the person – A body double can work alongside a person on a non-preferred chore or task. Ex. Julia will do her yoga class when someone goes with her and does the poses alongside her.
2. Work on the same task independently – Body doubles may work on the same task but independently such as studying for a test, doing housework, or yardwork.
3. Keeping someone company – The body double may just keep someone company like going out together to get errands done which helps them motivated to get out the door.
4. Present, but doing their own thing – The body double may just sit nearby while you work on the task you are trying to complete without expectation of social interaction. You may read a book while your child does their homework.
5. Connecting virtually – Body doubles can connect virtually to help with getting those non-preferred tasks done. Just knowing someone else is there can keep a person focused.

How do we body double effectively?

While there is no single correct way to body double, there are some basic strategies that help make body doubling more effective.

1. Set a Time Limit – Knowing how long it takes to complete a task can be a struggle. Consider using a timer during body doubling for 20 – 30 minutes, then take a short break.
2. Make Ground Rules – Decide what the rules will be and stick to those. For example, no phones, no conversing, and keep distractions to a minimum.
3. Stay Visible – Body doubles should remain in view. If the body double is virtual, turn on video chat and have the body double check in verbally to provide sufficient accountability.
4. Choose a Supportive Body Double – Body doubles must be supportive in order for body doubling to work. Find someone who understands the person’s needs and doesn’t judge.

When does body doubling not work?

Body doubling doesn’t work if:

• the individual is easily distracted by someone else’s presence.
• the individual feels anxious when others are around.
• the task requires complete solitude. (ex. My autistic son must do his meditative practice alone.)
• the body double is too talkative or disruptive.
• there is no structure or plan. Set clear goals, timelines, and an outline of what needs to be accomplish beforehand.

The idea of having a body double is to create a sense of calm. If having or seeing someone nearby is anxiety inducing, perhaps having the person there virtually with no camera on may work better.

A body double can make a boring or non-preferred activity more fun, provides accountability to stay focused and on task, and can be a soothing, calming presence that supports emotional regulation. There are many situations and different ways to use a body double – experiment and see what works best for the person who needs the additional support.

References

Empowering Young Adults (August 13, 2024). Body Doubling: How It Works and Who Can Benefit. Newport Institute

Lane, K. (August 28, 2025). How do I know if I need body doubling? Be You Occupational Therapy

Laushman, P. (January 13, 2026). How a Body Double Can Help You Focus Better and Be More Productive. Thrive Autism Coaching

Sippl, A. (March 3, 2024). 7 Simple Steps for Neurodivergent Individuals to Start Body Doubling. Life Skills Advocate

Sullivan, D. (April 29, 2021). Body Doubling for Autistic Folks. Neurodiverging

(May 28, 2025). What is Body Doubling for ADHD and Autism? Centre of Excellence, UK