Body Doubling: A Game Changer for the Neurospicy

My first exposure to the concept of body doubling was through “writing sprint” events hosted by some of my author mutuals on TikTok. They would start a TikTok LIVE video, put on some chill focus music and start a 20- or 30-minute timer. Conveniently connected online, we worked independently with the knowledge that others were focusing on their own works-in-progress as well. It was about writing and nothing else.

After a couple months, I ended my participation in the writing sprints, but the concept stuck with me for my editing work. Set a timer, do nothing but the one task and see how much progress I could make. It worked … for a while.

Understanding body doubling

“Body doubling operates on the idea that simply having another person present can significantly boost one’s ability to focus and complete tasks. […] The technique does not require the body double to interact or assist with the task; their presence alone creates the environmental conditions that encourage productivity.”

—Life Skills Advocate

I don’t remember the first time I held a virtual co-working session. What I do remember is getting into such a state of flow, I jumped two inches out of my desk chair when the timer went off. I couldn’t believe how productive I’d been in just that 30-minute work session — and how fast the time had passed.

Of course, there are public spaces where one can go to work and be around — but not interact with — other people, most notably coffee shops and public libraries. Since the onset of COVID-19, though, most body doubling happens virtually. This can be arranged for free through platforms like TikTok, Google Meets and Zoom. There are also websites dedicated to co-working, but their free features are often limited. 

But it’s not just about hopping on the video call and getting straight to work. If body doubling sounds like a tool that may help your productivity, there are a few major considerations you should think about.

Finding the right body doubling partner

Just like any relationship, finding the right body doubling partner is a matter of trial and error. How long it takes will depend on several factors, of course, like your backgrounds, personal values, work goals and more. 

You don’t have to conduct a full-scale job interview, but know it may take more than one round to know if a person is someone with whom you want to co-work, whether multiple times a week or even just once a month. The person (or people) you work with should be those you vibe best with and who share the need to “level up” their own productivity.

CNN columnist Kristen Rogers interviewed multiple mental health clinicians and experts. The general consensus was that the best body doubling partners are “as committed to you completing your work as you are.”

I have three people I co-work with nearly every weekday and sometimes on the weekends. We’re all “neurospicy,” chronically ill or disabled. Naturally, some days are more productive than others. But at least we’re productive.

Finding the right body doubling timer

How long your body doubling sessions last is between you and your virtual work buddy. I started off doing 20-minute sprints. It was not easy, to say the least, given how easily I can get distracted. 

Over the course of half a year, though, I was able to build up to working for an hour or more, both on my own and with my body double partner(s). On the good neurospicy days where hyperfocusing comes easily, I’ve accidentally worked three hours straight. Other days, it’s all I can do to focus for five minutes before I’m off window-shopping on Amazon.

Start off with a time goal you feel certain you can reach. This should be the maximum number of minutes you know you can sit still and focus on the task(s) at hand. Your partner should have that same level of mental or physical stamina. At some point, you both might be shocked at how much time has flown by just from being in a virtual space together.

Finding the right body doubling tools to manage the right tasks

I mentioned I live with multiple neurodivergent diagnoses. Four of those are diagnosed: bipolar 2, major depression, and generalized anxiety and social anxiety disorders. Thanks to my (soon-to-be-formally-diagnosed) autism and ADHD (or AuDHD) joining the party, if a detail is not written down somewhere, it does not exist in my world. I used to rely on two whiteboards, four legal pads and a few stacks of Post-it notes to keep track of nearly every moment of my waking hours.

At the recommendation of a body doubling partner who lives with ADHD themselves, I consolidated those into Trello project management software. This not only saved me desk space but also brain space. I was now free to schedule important tasks for when my energy was at its peak each day. 

I have columns and boards for everything: personal tasks/self-care, work tasks, meetings, professional development courses and craft books to complete, and even my social media campaigns and schedules. In being able to set due dates and times for checklist items to be completed, I can more easily see where I’m overextending myself.

Working from that task list while also body doubling? A perfect recipe for productivity.

Exchange task management tools and software with your body doubling partner. Share experiences with what’s worked best for you both. Track when you are at your most productive, then find a body doubling partner with whom you can merge your schedule so you can both complete that seemingly never-ending to-do list.

To sum it all up

Right now, there’s no surefire scientific evidence of the benefits of body doubling, the conditions or environments that work best or the potential risks of developing something like codependency just to get through regular tasks. 

Most of the existing research results are anecdotal. Still, mental health occupational therapist Lauren Reinsfield says research does support at least six benefits:

• external motivation
• social accountability
• routine and structure
• reduced procrastination
• reduced loneliness
• boosted productivity

I don’t know about you, but all of those are things I want as part of my daily life. How often, how long and with whom you choose to body double is something no one can decide for you.

But if you’re struggling a bit with starting, maintaining or even ending tasks, a body doubling partner might ease the burden just a little bit.

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