What Is Body Doubling?
I first heard the term body doubling a few years ago, and to be honest, it sounded like something out of science fiction. But it’s actually a simple, effective way to get more focused work done—especially if you’re easily distracted or work alone most of the time.
Body doubling is the practice of working alongside another person who is also doing focused work. The other person doesn’t have to be doing the same task, and they don’t even have to talk to you. They just need to be present and engaged in their own work. Something about their presence helps you stay on track with yours.
The idea has been gaining traction, particularly among people with ADHD, but I’ve found it helpful even without a formal diagnosis. When I sit down to work with someone else in view—even virtually—I can focus longer and more deeply than when I’m on my own.
How Does Body Doubling Work?
The effect is subtle but powerful. When I’m working alone, I’m the only one who knows what I’m supposed to be doing. If I check my phone or wander into the kitchen, there’s no accountability. But when someone else is there, even silently, something shifts.
It’s like a soft external pressure to follow through. I don’t want to be the person who agreed to work together and then disappears after ten minutes to scroll through email. Just knowing someone else is holding space for focus helps me do the same.
It turns out this isn’t just anecdotal. Studies have shown that people are more likely to follow through on a task when they feel observed, even passively. Body doubling works because it creates a shared intention. You’re not alone in your effort, and that matters more than I expected.
Why Virtual Co-Working Works Surprisingly Well
I used to think body doubling had to be in person to work. It doesn’t.
In fact, virtual co-working has become my go-to method for focus. I log into a session, turn on my camera, and briefly share what I’m working on. Then we all mute ourselves and dive in. There’s no pressure to perform or be impressive. Everyone’s just working on their own thing, together.
I’ve done this with strangers, friends, and colleagues. Sometimes I’ll even join a public session hosted by a focus group or productivity platform. Each time, I’m amazed at how much easier it is to get started and keep going. Even though we’re not interacting directly, the shared environment makes the work feel more real.
Virtual body doubling also removes a lot of friction. I don’t have to commute, book a meeting room, or tidy up my space. I can show up exactly as I am, do my work, and log off—all in the span of an hour.
Who Is Body Doubling Good For?
Anyone can benefit from it, but it’s especially helpful for certain types of workers.
If you’re neurodivergent, you might already know how hard it is to focus on demand. Body doubling can be a way to bypass the internal resistance and create external momentum.
If you work from home or run your own business, body doubling creates a rhythm that helps counter the isolation. It can be easy to lose track of time or avoid the hard tasks when you don’t have structure. Co-working sessions give you that structure, without being rigid.
And if you struggle with task initiation, body doubling is a powerful antidote. Starting is often the hardest part. Once you’re in the flow, continuing is easier.
I’ve also seen it help people who feel overwhelmed or stuck. When you’re paralyzed by indecision, just naming what you’re going to do out loud to someone else—even for thirty seconds—can unlock forward motion.
How to Start Using Body Doubling
You don’t need a platform or a paid membership to start. I began by texting a friend and saying, “Want to work quietly together for an hour?” We hopped on a video call, set a timer, and got to it.
Here are a few tips for starting:
- Keep it simple. No need for small talk or long explanations. Just state what you’re working on, mute, and begin.
- Use a timer. Knowing there’s a defined end helps focus your energy.
- Choose your environment. Make sure your camera shows enough of you to feel accountable, but not so much that you’re self-conscious.
- Be consistent. Doing it once helps, but doing it regularly builds a habit of focus.
If you prefer structure, platforms like Caveday, Focusmate, or Flow Club offer scheduled sessions throughout the day. You can show up, do your deep work, and leave—no explanation needed.
The Real Value of Working Together
There’s something deeply human about shared attention. Even when I’m not speaking or interacting, the presence of others shifts my internal state. I become more focused, more present, and more likely to complete what I set out to do.
In a world filled with noise and fragmentation, body doubling reminds me that I don’t have to focus alone. And sometimes, just knowing someone else is trying to do their best work, too, is exactly what I need to stay with mine.
