Have you ever felt like this? There are so many important things on your desk, but you just can't seem to get your mind around them. Whether you're starting an assignment or writing a report at the office , your mind wanders to other things. You just pick up your phone, spend an hour on social media , or start doing something else at home. In the end, the most important thing you had to do gets pushed aside. Is procrastination a big problem for you? Then what I'm about to say will be very important to you.
What is this 'Body Doubling'?
The term 'Body Doubling' may be new to you, but the concept behind it is very simple. Simply put, 'Body Doubling' is when you are doing something, without having someone else helping you, but just being there for you. What happens is that the feeling of someone else watching you, controls our mind from wandering off to other things and we focus on the task at hand.
Imagine, when you go to the gym with a friend instead of alone, even on days when you feel like “I’m too lazy to go today,” you’ll definitely go because of that friend, right? That’s the same thing with this. When we have someone close by, we feel a little less afraid and responsible to procrastinate and do other things. This method is especially useful for those with conditions like ADHD – Attention Deficit Hyperactivity Disorder .
How does this system actually work?
When we are alone, we have complete control over our minds. So if we get distracted while working, there is no one to stop us. But if you have a friend, family member, or office colleague by your side, the situation is different. Just imagine, you are working, and your friend is reading a book. When you feel like stopping your work and hitting the phone, that little feeling of, “Isn’t he looking at me?” brings you back to work.
If this 'Body Double' is someone who lives in the same house as you, there are other advantages.
- If you're stuck and frustrated, he can calm you down .
- You can be reminded to eat, drink, or be on time for an appointment while you work.
- This is a great help in eliminating loneliness and isolation caused by work.
- If you want, he can also give you feedback on your work.
The important thing is, this 'Body Double' doesn't have to help you with your work. His presence alone is enough to keep you focused.
Does your 'body double' have to do the same thing you do?
Not at all. When you hear the name 'Body Doubling', some people might think that it means having someone else do the same thing you do. But that's a misconception. Your 'Body Double' can quietly read a book, knit, or work on their own laptop in their own space. The main thing is that they do something that doesn't distract you.
If you're a parent of a child with ADHD, you probably already do this without even realizing it. You might sit next to your child while they're doing homework, reading a newspaper, or doing a little chore in the kitchen. Your presence alone can be a great way to encourage your child to stay focused.
Main types of 'Body Doubling'
There are various ways to do 'Body Doubling' depending on your needs. You can choose the method that suits you best.
| Type of method | How it happens |
|---|---|
| In-person Body Doubling (being close to someone) | This is the most traditional and obvious way. Have someone you know, like a friend or family member, stay in the same room as you work, near you. You can even hire someone to do this if you need to. |
| Virtual Body Doubling (Connecting via the Internet) | It may not be practical to have someone with you all the time. Maybe you don't have enough space where you live, or you're constantly on the go. This is where virtual support comes in handy. You can:
|
Who else can benefit from this method?
'Body Doubling' is not just for people with ADHD. Anyone with the following conditions can benefit from it.
- For those with severe stress or anxiety , the feeling of security when someone is nearby calms the mind.
- For those suffering from depression . Depression can cause a loss of motivation to start work. Having someone around can help to boost that motivation.
- For those who live alone or in isolation .
- For people with other neurodivergent conditions, such as Autism Spectrum Disorder .
- For any student or professional studying for an important exam or trying to finish a big project.
How to choose a good 'Body Double'?
For this, you can ask for help from a friend, a family member, or someone you trust at the office. They will be more than happy to help you. But before you ask for this help from someone, think about the qualities that a good 'Body Double' should have.
The 'Body Double' you choose should definitely be someone like this:
* Someone who doesn't interrupt your attention: He shouldn't be someone who constantly comes to talk to you and asks questions. He should be able to stay on his own.
* Reliable: Someone who can show up exactly when you talk and stay with you for the agreed time.
* Non-judgmental: You need to be patient and understanding when you have difficulty concentrating, and not blame you for it.
Try this method and see for yourself how it makes you feel. It might be the best solution to your procrastination habit.
Take-Home Message
- 'Body Doubling' is a simple, yet very powerful method of increasing your focus and efficiency by having someone sit next to you, without actually helping you with your work.
- This is useful for those with conditions like ADHD, anxiety, and depression, as well as anyone who simply has a habit of procrastinating.
- You can do this method either in-person or virtually.
- It is very important that the person you choose as your 'Body Double' is trustworthy, non-judgmental, and does not interrupt your attention.
- If your attention problems or mental health issues are severely affecting your daily life, it is very important to see a doctor (doctor) and talk about it.
Body Doubling, ADHD, Attention, Procrastination, Mental Health, Efficiency, Anxiety, Depression
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