What is Body Doubling for ADHD and Autism?

If you’ve ever struggled to get started on a task, stay focused, or finish something you’ve been putting off, it’s a common experience, especially for people with ADHD and autism. These challenges are often part of daily life. That’s why strategies like body doubling are gaining attention. But what is body doubling, and how can it help?

It may sound a bit unusual at first, but body doubling is a simple and surprisingly effective technique used by many neurodivergent people. Whether you’re looking to try it yourself or want to understand it better to support someone else, this guide breaks it all down.

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Body doubling is when someone works alongside another person, either in the same room or virtually, to help stay focused on a task. The person who provides that presence is known as a body double.

The definition of body doubling is essentially that: a person with ADHD, autism, or related challenges works in the presence of another, not for help or conversation, but simply to have someone there. The body double doesn’t direct or instruct; they just show up. That quiet, shared presence can be enough to spark motivation and keep distractions at bay.

This approach has become popular among people who find it difficult to start or sustain attention on tasks, particularly those that feel dull, repetitive, and overwhelming.

For people with ADHD, the problem is often not a lack of interest or capability; it’s something called executive function. That refers to the brain’s ability to organise, plan, prioritise, and get things done. ADHD can disrupt these functions, which is why simple tasks can suddenly feel enormous.

Body doubling for ADHD works because it reduces the sense of isolation and offers a subtle kind of accountability. If someone else is sitting nearby, working quietly, it’s easier to stay grounded and resist the urge to drift off into distractions.

Many people with ADHD find themselves mirroring the behaviour of those around them—a concept sometimes referred to as ADHD mirroring. If your body double is calmly getting on with their own work, you’re more likely to follow suit.

In short, it helps you stay in motion by making the task feel shared, even if it’s not.

The body double doesn’t have to be a friend, coach, or expert. Their role is simply to be there. They might be working on their own project or sitting quietly while you tackle your task. It’s about creating a focused, distraction-free zone.

The body double doesn’t give advice or commentary. They’re not your supervisor; they’re your anchor.

Some people use body doubles to clean the house, study, write emails, or finish paperwork. You might even have experienced this effect before without realising it, like getting more done in a coffee shop just because you’re surrounded by others doing the same.

Body doubling for ADHD isn’t a one-size-fits-all solution, but it’s a highly flexible and low-pressure strategy. Those who use body doubling often say it helps them:

Even short sessions with a body double, like 20 or 30 minutes, can make a meaningful difference. It’s especially useful for tasks you’ve been putting off, where just getting started is the biggest hurdle.

Although often associated with ADHD, body doubling for autism can be helpful too. People with autism may also face challenges with executive function and task initiation. A structured, calm environment with another person present can provide reassurance and reduce stress.

For autistic people, body doubling can offer:

The approach might be tailored slightly to individual preferences, such as agreeing on silence or reducing background noise, but the benefits can be just as strong.

A body double isn’t a coach, mentor, or therapist; they’re simply someone being present. There’s no need for advice, checking in, or giving feedback. That said, some ADHD coaches and support groups incorporate body doubling into their services, especially in group sessions.

In those settings, people come together at a set time and quietly work on individual tasks with their cameras on. This works as a community-based focus support.

You don’t need to know someone in person to try body doubling. Thanks to technology, it’s easy to connect with others virtually.

A number of platforms now offer body double app features, including:

These platforms allow you to join a session, turn on your camera (or not), and get to work while others do the same. No small talk necessary, just shared focus. It’s a practical and accessible option, especially for those working or studying from home.

Body doubling is appealing because it’s simple and adaptable. Some of the key benefits include:

It works especially well for those who benefit from visual cues and routine, as well as people who thrive on low-pressure social contact. Even though you’re not actively engaging with the body double, knowing they’re there can make tasks feel more structured and less daunting.

As with all techniques, body doubling doesn’t work for everyone. You might not find it helpful if:

The idea is to create calm, not pressure. If having someone nearby makes you feel on edge, then body doubling might not be the right approach, or you might benefit from adjusting how you do it. For example, try virtual sessions with no camera, or work alongside someone who understands your need for silence.

If you're curious about trying body doubling, it’s easy to start small. Here are a few simple ways to explore it:

There’s no right or wrong way to do it. Experiment with different settings, people, and times to find what works best for you.

If you’d like to deepen your understanding of ADHD and how to support those living with it, the ADHD Coaching Diploma Course at Centre of Excellence is a great next step. You can enrol today for a special price of £29, gaining valuable insight and tools to support yourself or others.