Double Trouble: ADHD and Body Doubling - Your Secret Weapon for Conquering Chaos.
Living with ADHD brings with it a wealth of challenges, from hyper focusing all the way through to the inability to focus. When it comes to certain tasks and jobs, it can often be difficult to stay on track for long periods of time – you may even find yourself falling down a rabbit hole of all different sorts of tasks, but completely neglecting the one you originally set out to do…
It can be incredibly frustrating to find that you keep having to come back to the same uncompleted task over and over again, but never quite finding the motivation to see it through to the end – that’s where body doubling comes in.
So, what is body doubling?
Body doubling is a technique that involves having another person present while you engage in a task. This external presence provides a sense of accountability and support, making it easier to focus and complete the task at hand. The concept is derived from the understanding that individuals with ADHD often benefit from external structures and stimuli to enhance their cognitive processes.
For those with ADHD, having another person in the vicinity can act as a grounding force. It helps create an external structure that compensates for internal struggles with focus and attention. The body double serves as a tangible reminder of the task at hand, reducing the likelihood of distractions and procrastination.
How does Body Doubling work?
Increased Accountability: The presence of a body double creates a shared commitment to the task, making it less likely for you to abandon it midway.
Enhanced Focus: External stimuli provided by the body double can help redirect attention to the task, minimising the impact of wandering thoughts that can often distract you from the task at hand.
Reduced Procrastination: Knowing that someone is present and aware of the task can be a powerful motivator, reducing the temptation to procrastinate.
Positive Reinforcement: Successfully completing a task with the support of a body double provides a sense of accomplishment, reinforcing the feeling you get when you complete a task.
When can Body Doubling be used?
Work and Study: Have a friend or colleague work alongside you, either physically or virtually, can help to enhance focus during work or study sessions.
Home Organisation: Tackling household chores can be daunting when you have ADHD. A body double can provide the support needed to stay on track and complete tasks efficiently.
Time Management: Use body doubling to structure your time effectively, ensuring that you allocate specific periods for focused work or leisure.
Living with ADHD can feel incredibly overwhelming at times, particularly when it comes to your work and studies. Body Doubling allows you to have the freedom to complete tasks as you wish, whilst providing you with the extra boost of motivation you need to see the task through to the end.
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