Body Doubling for ADHD: What It Is, Why It Works, and How to Get Started
You're staring at your to-do list. The task is simple—maybe it's responding to emails, organizing files, or starting that project you've been putting off. But something stops you. Not laziness. Not lack of intelligence. Your brain just won't cooperate.
If you have ADHD, you know this feeling well. Task initiation is one of the most frustrating executive function challenges—and you're not alone. Millions of adults with ADHD struggle to begin tasks, even ones they genuinely want to do.
There's a strategy that's changing the way adults with ADHD approach productivity—and it's remarkably simple. Just having someone present while you work, even a stranger on the internet, can be the difference between procrastination and progress.
Welcome to body doubling, an ADHD strategy that's gaining mainstream attention in 2026. And you can do it virtually from anywhere, including right here in Sacramento.
What Is Body Doubling for ADHD?
Body doubling is the practice of working on a task while in the presence of another person—either physically in the same room or virtually through video. The other person (your "body double") isn't necessarily helping you or even interacting with you. They're simply there, working on their own tasks or just being present.
It sounds almost too simple to work. But for people with ADHD, body doubling is reported to be effective by many adults with ADHD.
How It Works
While research is still emerging, there are several theories about why body doubling helps people with ADHD:
External Accountability: When someone else is present (even passively), your brain perceives social pressure. This may activate your executive function system in a way that internal motivation often can't. You're less likely to get distracted when you know someone is there.
Dopamine and Social Presence: ADHD brains have differences in dopamine regulation, which affects motivation and focus. Research suggests that social interaction can activate the brain's dopamine reward circuitry. The presence of another person may make tasks feel more engaging and easier to start—though this connection hasn't been directly studied in body doubling contexts.
Reduced Decision Fatigue: When you're alone, your brain has to manage multiple decisions: "Should I start now? Should I check my phone first? Is this task worth doing?" A body double removes some of these decisions by creating structure and expectation.
Redirected Focus: Many people with ADHD can focus intensely—but often on the wrong things (social media, games, random internet rabbit holes). Body doubling may help redirect that focus capacity toward your actual goals.
Why Body Doubling Works Differently Than Traditional ADHD Strategies
You've probably tried everything: apps, timers, to-do lists, productivity systems. Some help—and they're worth keeping in your toolkit. But body doubling addresses something different.
The Activation Gap
Most ADHD productivity advice relies on internal motivation. "Just break the task into smaller steps." "Use the Pomodoro technique." "Create a reward system." These strategies can be genuinely helpful, but they assume you can generate enough activation to get started in the first place.
ADHD isn't just a motivation problem. It's an activation problem. Your brain can struggle to initiate action, even when you desperately want to complete the task. Timers and task lists work great once you're moving—but body doubling helps you get moving.
Why Body Doubling Fills a Different Gap
Body doubling provides external activation. Instead of relying entirely on your brain to generate motivation from within, you're using the presence of another person to help activate your executive function system. It doesn't replace your other strategies—it complements them. Many people find body doubling works best when combined with tools like timers, task lists, and structured work blocks.
Why Body Doubling Resonates With Women Who Have ADHD
Let's be honest: there isn't robust clinical research on body doubling yet. No large-scale studies. No randomized controlled trials. We hope that changes soon—because what women with ADHD are reporting from their own lived experience deserves to be studied.
Here's what we hear over and over: "I couldn't start the task alone. But when someone else was there—even on a screen, even a stranger—I could."
That's not laziness finding a workaround. That's a brain that struggles with activation finding what it actually needs: another human being.
For women with ADHD especially, body doubling taps into something deeper than productivity. It's solidarity. It's watching another woman tackle her own hard thing and thinking, maybe I can do mine too. It's the quiet relief of not being alone with a task your brain has been refusing to start for three days.
We don't yet fully understand the neuroscience behind why this works. There are theories—social presence may increase dopamine, external accountability may activate executive function in ways internal motivation can't, being seen may regulate our nervous systems. These are reasonable hypotheses, and emerging research is starting to explore them. But right now, the strongest evidence is coming from the people living it.
And honestly? That matters. The ADHD community—particularly women who were diagnosed late, misdiagnosed, or never diagnosed at all—has been ahead of the research for years. Body doubling is one more example of a community-driven strategy that works in practice while science catches up.
Types of Body Doubling: Finding What Works for You
Body doubling isn't one-size-fits-all. Different formats work for different people, depending on your ADHD presentation, work style, and preferences.
In-Person Body Doubling
What it is: Working alongside someone in the same physical space—a coworking space, coffee shop, library, or friend's home.
Best for: People who benefit from physical presence and don't get distracted by in-person social interaction.
Pros:
Strongest social presence effect
Can include brief check-ins or accountability conversations
Builds community and reduces isolation
Cons:
Requires coordinating schedules and location
May not be accessible depending on where you live
Some people find in-person presence distracting
Virtual Body Doubling (Structured Sessions)
What it is: Joining a virtual coworking session where you work alongside others via video. Platforms like Flow Club, Flown, Focusmate, and Caveday offer structured sessions with specific formats.
Best for: People who want guided structure, community, and flexibility.
Pros:
Accessible from anywhere (including Sacramento)
Structured sessions with clear start/end times
Built-in community and accountability
Often includes brief goal-setting and check-in periods
Can choose session length (25 minutes to 3+ hours depending on the platform)
Cons:
Requires internet connection and video capability
May feel awkward initially
Some platforms charge subscription fees
Popular platforms:
Flow Club: Free and paid options, flexible session lengths, community chat
Flown: Structured sessions with facilitators, emphasis on deep work and well-being
Caveday: Facilitator-led deep work sessions with structured sprints, typically 1-3 hours
Focusmate: 25, 50, and 75-minute virtual coworking sessions with 1:1 pairing
Informal Virtual Body Doubling
What it is: Working on video call with a friend, family member, or accountability partner while you both work on separate tasks.
Best for: People who prefer one-on-one connection and want to customize the experience.
Pros:
Free
Personalized to your relationship and needs
Can include brief check-ins or encouragement
Builds accountability with someone you know
Cons:
Requires finding a willing partner
May be harder to maintain consistency
Can become social rather than focused
Asynchronous Body Doubling
What it is: Working while watching someone else work (recorded or live-streamed), without direct interaction.
Best for: People who want presence without real-time interaction or social pressure.
Pros:
Low-pressure
Can watch at your own pace
Doesn't require scheduling with others
Cons:
Less effective than real-time presence
May feel less connected to the "body double"
How to Get Started With Virtual Body Doubling
Ready to try body doubling? Here's a practical step-by-step guide to get started.
Step 1: Choose Your Format
Start by deciding which type of body doubling appeals to you:
Do you want structured sessions with a community feel? Try Flow Club or Flown.
Do you prefer one-on-one accountability? Reach out to a friend or use Focusmate.
Do you want to try body doubling with other women in Sacramento who have ADHD? Join our online community at community.sacramentoadhd.com.
There's no "right" choice. The best body doubling format is the one you'll actually use consistently.
Step 2: Set a Specific Goal
Before your body doubling session, identify exactly what you'll work on. Don't just say "I'll be productive." Be specific:
"I will respond to 10 emails"
"I will outline the first section of my project"
"I will organize my files into folders"
Specific goals make it easier to stay focused and give you a clear sense of accomplishment when you finish.
Step 3: Eliminate Distractions
Even with a body double present, you can still get distracted. Before your session:
Close unnecessary browser tabs
Put your phone in another room or on silent
Close email and messaging apps
Use website blockers if needed (Freedom, Cold Turkey)
Let household members know you're in a focused work session
Step 4: Start Small
Don't commit to a 3-hour body doubling marathon on your first try. Start with:
A 25-minute session (one Pomodoro)
A structured platform session (usually 50 minutes)
A brief 15-minute check-in with a friend
You can always extend if you're in flow. Starting small builds confidence and helps you find your rhythm.
Step 5: Reflect and Adjust
After your first session, notice what worked and what didn't:
Did you feel more focused?
Was the format the right fit?
Did you accomplish your goal?
What would make the next session better?
Body doubling is personal. You might need to try a few different formats before finding your ideal match.
Body Doubling in Sacramento: Our Community
If you're a woman navigating ADHD in the Sacramento area—or anywhere, really—we built something for you.
At Brilla Counseling, we run an online community specifically for women with ADHD at community.sacramentoadhd.com. Inside the community, you'll find:
Monthly "Dusty Tasks" body doubling sessions — scheduled group sessions where we tackle the tasks that have been sitting on our lists collecting dust. Together.
Ad hoc body doubling — members jump on spontaneously when they need someone alongside them to get started.
A community of women who get it — no need to explain why you can't just "start the thing." We know.
Whether you're local to Sacramento or joining from anywhere else, the community is online and accessible.
Sacramento also has coworking spaces and coffee shops where you can body double in person if that's your preference—but our community is where the ADHD-specific support lives.
Common Challenges and How to Overcome Them
Body doubling isn't perfect for everyone, and you might encounter some challenges. Here's how to address them.
Challenge 1: "I Feel Self-Conscious on Video"
Solution: Start with asynchronous body doubling or one-on-one sessions with someone you trust. As you get comfortable, you can transition to group sessions. Remember: everyone on the call is focused on their own work, not watching you.
Challenge 2: "I Get Distracted by the Other People"
Solution: Try sessions with video off (audio only) or choose platforms that minimize social interaction. Some people do better with in-person body doubling where they can sit separately from others.
Challenge 3: "I Can't Find a Consistent Partner"
Solution: Use structured platforms like Flow Club or Focusmate where you don't need to coordinate with the same person each time. The platform handles matching and scheduling. Or join a community like ours where body doubling is built into the culture.
Challenge 4: "It Feels Awkward or Unnatural"
Solution: Give it 3-5 sessions before deciding. Body doubling feels strange at first, but most people find it becomes natural quickly. Your brain needs time to adjust to the new pattern.
Challenge 5: "I Still Can't Focus Even With Someone Present"
Solution: This might indicate that body doubling alone isn't enough. Consider combining it with:
ADHD medication (if appropriate)
Therapy or coaching to address underlying executive function challenges
Environmental modifications (better lighting, noise management, ergonomics)
Breaking tasks into even smaller steps
Body Doubling + Therapy: A Powerful Combination
While body doubling is an excellent strategy on its own, it works even better when combined with ADHD therapy or coaching.
How Therapy Enhances Body Doubling
Identifying Root Barriers: A therapist can help you understand why certain tasks are hard to initiate. Is it perfectionism? Fear of failure? Unclear expectations? Once you understand the barrier, you can address it directly.
Building Executive Function Skills: Body doubling helps activate your executive function, and therapy helps you understand how yours works. Not so you need body doubling less—but so you can use it intentionally, alongside whatever other strategies fit your brain.
Addressing Emotional Regulation: Many ADHD task initiation struggles are actually emotional regulation issues. Therapy helps you manage the frustration, shame, or anxiety that comes with ADHD challenges.
Creating Sustainable Systems: A therapist or coach can help you build body doubling into a sustainable routine that works with your life, not against it.
Brilla's Approach
At Brilla Counseling in Sacramento, we work with adults navigating ADHD using approaches like Acceptance and Commitment Therapy (ACT) and Dialectical Behavior Therapy (DBT). We can help you:
Understand your specific ADHD presentation and executive function challenges
Develop personalized strategies (including body doubling) that work for your brain
Build emotional resilience around task initiation and productivity
Create sustainable systems that reduce shame and increase self-compassion
The Bottom Line
Body doubling isn't a cure for ADHD. It's not a replacement for medication, therapy, or other treatments. But it is one of the most widely reported and accessible strategies for improving focus and task initiation—and it's one the ADHD community has championed from lived experience.
The beauty of body doubling is its simplicity: just having another person present can help activate your executive function in ways that willpower and motivation can't. It works with your ADHD brain, not against it.
Whether you choose structured virtual sessions, informal video calls with friends, or our community body doubling sessions, body doubling offers a practical, immediate way to get unstuck and reduce the shame and frustration that often comes with ADHD task initiation struggles.
Ready to Try Body Doubling?
Start this week. Pick one format, set a specific goal, and give it a try. You might be surprised at how much a simple shift in your work environment can change.
Next Steps
Want to body double with other local women in California who have ADHD? Join our online community at community.sacramentoadhd.com for monthly dusty tasks sessions, ad hoc body doubling, and a group of women who understand exactly what you're navigating.
Want to try a virtual platform this week? Flow Club, Flown, Focusmate, and Caveday all offer ways to get started—some with free options.
Struggling with task initiation beyond what body doubling can address? Consider working with an ADHD therapist. At Brilla Counseling in Sacramento, we specialize in helping adults with ADHD develop sustainable strategies and build confidence in their abilities. Schedule a consultation to learn how therapy can complement body doubling and other ADHD strategies.
