The Science of Body Doubling
In today’s bustling and often distracting world, many of us are constantly seeking strategies to boost our productivity and maintain focus. Enter body doubling—a practice that, though simple, can have positive effects on motivation, concentration, and task execution.
What is Body Doubling?
Imagine you’re sitting in a cafe, working on a report. Across from you, someone is engrossed in a novel. Though you're both engaged in separate activities, there's an unspoken sense of camaraderie, an understanding that both of you are there to accomplish something. This is the essence of body doubling. In its most basic form, body doubling involves two people working side by side, not necessarily on the same task, but in mutual support of each other's concentration and productivity.
Body Doubling and ADHD
While body doubling can benefit just about anyone, it has particular significance for those with Attention-Deficit/Hyperactivity Disorder (ADHD). Individuals with ADHD often face challenges related to task initiation, maintaining focus, and managing internal motivation for some tasks. The presence of an extra person can help navigate these challenges by providing an external source of motivation and accountability.
Here’s what the research suggests:
External Motivation: Many of us find it hard to get started on a task, especially if it's complex or not inherently interesting. For those who grapple with internal motivation, having a body double can provide the necessary nudge to begin and keep going.
Social Accountability: Even without direct interaction or communication, the mere presence of another person can be powerful. Knowing someone else is near and also working creates a subtle pressure to stay on track.
Routine and Structure: Scheduled body doubling sessions can introduce a valuable structure to one's day. This external routine can be especially grounding for those who thrive in organised environments.
Reduced Procrastination: Committing to work alongside someone is an external commitment that can deter the ever-tempting pull of procrastination.
Reducing Loneliness: The rise of remote work has many perks, but it's also ushered in feelings of isolation for many. Body doubling, even if done virtually, can offer that missing human connection.
Boosted Productivity: Anecdotal evidence suggests that people often achieve higher productivity levels when body doubling. This is possibly due to the combination of accountability, structure, and social connection.
It's important to note that the scientific research on body doubling is still in its infancy. Despite the lack of extensive studies, many individuals have reported positive experiences with this technique.
Whether you have ADHD or are simply seeking a productivity boost, body doubling might be the secret strategy you've been searching for.
References:
Tuckman, B. W., & Abry, A. W. (2015). ADHD Grown Up: A Guide to Adolescent and Adult ADHD. Guilford Publications.
Cialdini, R. B. (2009). Influence: Science and practice (Vol. 4). Boston: Pearson education.
Barkley, R. A. (2010). Taking Charge of Adult ADHD. Guilford Press.
Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological bulletin, 133(1), 65.
Bailey, D. E., & Kurland, N. B. (2002). A review of telework research: Findings, new directions, and lessons for the study of modern work. Journal of Organizational Behavior, 23(4), 383-400.
Allen, T. J., & Henn, G. (2006). The organization and architecture of innovation: Managing the flow of technology. Butterworth-Heinemann.