Introduction:
A major obstacle for many people with attention deficit hyperactivity disorder (ADHD) is their inability to complete a task. They may veer off course as a result of impulses and distractions. They may be unable to begin complex projects because of anxiety, depression, or a lack of motivation. All of this can lead to issues at home, at work, or in school.
Body doubling may assist them in overcoming these challenges. Even though there has not been much research done on this method yet, some people with ADHD say that working with someone nearby helps them focus until they finish.
What Is Body Doubling?
Body doubling is a productivity technique in which an additional person assists people with ADHD in completing a task that they might otherwise find difficult. They may be able to remain focused, engaged, or motivated to complete the task if someone is nearby. Similar to quiet study groups, walking buddies, and public workspaces, body doubling follows the rule that having company can make a difficult task more straightforward. They might or might not get help from a body double with the job they are doing. Most of the time, they are working on something unrelated or similar. It is possible that the body double is working quietly and not at all interacting with the patients.
How Does Body Doubling Work for ADHD?
ADHD is a disorder of the brain's development. This indicates that it typically manifests during childhood, a time of rapid brain development and skill development.
Health professionals have divided ADHD into three subtypes based on the symptoms that people experience:
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Inattentive: Difficulty paying attention, staying organized, and following instructions.
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Impulsive or Agitated: Difficulty controlling one's impulses or sitting still.
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Combined: A mixture of the two other types.
Some of the difficulties associated with various forms of ADHD may be alleviated by having another person present. This can be done in person or over video chat. The setting, the task, and each person's needs all influence how it works. It can be as easy as asking a friend to keep them company while they work to find a body double.
What Are the Advantages of Body Doubling for ADHD?
- Activation: People frequently know what they need to do, but they struggle to get started. It can be helpful to start at a predetermined time and to see another person working. A 2022 study found that students who procrastinate have structural and functional differences in their brains. Their capacity to prepare for goal-oriented activities may be hindered by these differences. Body doubling's effect on procrastination has not been studied. Yet, this study demonstrates the way that understudies can conquer hesitation when they work in bunches where they can notice others with improved efficiency abilities.
- Motivation: Body doubling may also aid in motivational acquisition and maintenance. ADHD sufferers may lack motivation as a result of brain differences. However, people with ADHD can be motivated by external factors like feedback from others and a sense of reward, despite the fact that their internal motivation may be lower. Humans are social creatures. A tedious or boring task can become more enjoyable when performed with someone else.
- Emotional Regulation: Emotional control may be difficult for people with ADHD and other forms of neurodivergence. Emotions can sometimes become so strong that they make it hard to work. Tasks that are difficult, complicated, or triggering can make the patient angry, anxious, and want to quit right away. A body double can give them perspective or calm them down.
What Are the Disadvantages of Body Doubling for ADHD?
Distraction: Sometimes inviting a friend over while working may result in spending more time socializing than working. Distraction can also be caused by the physical environment at times. An environment that would not be disruptive or distracting is ideal. Some people perform better in complete silence. Some require music. Some people cannot stand visual clutter. The ideal setting is one in which a person feels secure, supported, and enthusiastically stimulated.
Feeling Guilty or Shame: People with neurodiversity frequently receive extremely negative messages regarding their capacity to complete tasks. A body double ought to be somebody who can make a sans-judgment work zone. A non-judgmental environment is crucial for neurodivergent individuals who receive a lot of judgmental messages, regardless of the mundane task.
How Effective Is Body Doubling?
Body doubling's efficacy has been the subject of few studies. However, studies have demonstrated that group work alters the brain. Research from 2019 recommends that social experiences initiate the dopamine pathway, which is significant for inspiration. These pathway-related issues are linked to ADHD. Dopamine levels may rise when a body double is used. Scientists have likewise utilized a technique known as hyper-scanning to follow mind changes during social communications. Researchers can simultaneously monitor changes in multiple brains with this kind of imaging study.
Hyperscanning demonstrates that individuals in social settings:
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Closely observing one another's signals.
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Anticipating one another's actions.
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Altering their own behavior in response.
It appears that these processes occur in specialized brain regions. Further research is needed to determine whether body doubling taps these specialized areas. However, there is anecdotal evidence to suggest that body doubling can be a successful strategy for motivating, activating, and engaging individuals with ADHD.
What Are Some Other Treatments for ADHD?
Body doubling is not always available, and not all tasks benefit from it. Several additional strategies have been used by people with ADHD to accomplish their objectives.
People with ADHD have stated in interviews with researchers that they have benefited from:
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Devices, apps, and checklists for keeping track of tasks, meetings, and appointments.
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Switching tasks to avoid boredom and restlessness.
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Rigid schedules and structures for the day.
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Environments that are unagitated, quiet, and peaceful.
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Immersing in nature.
Conclusion:
Body doubling is an efficient method that might be useful to individuals with ADHD and different types of neurodivergence to keep focus and motivation while they are working. A body double is a person who assists the patient with completing a task that they might otherwise neglect, either in person or virtually. Although there is not much research to back up body doubling or explain how it might work, that does not mean it would not be useful. This method is backed up by a lot of personal experience.
It is essential to select a supportive individual who does not bring shame or distraction. During the body-doubling experience, an executive function or ADHD coach might be able to provide additional support. It is also important to know that there are other science-backed options that can help people with ADHD become more productive.
