Do you sometimes work alone, yet still feel as if every moment is full of distractions that make it harder to focus? Do you know what it feels like when everything around you pulls your attention away exactly when you need to concentrate most? Sometimes you may find yourself staring at the screen, suddenly realizing that for quite a while you have not been able to find the motivation to complete the work you planned. If you experience something similar in your everyday work, the body doubling technique may be worth testing. See what it involves and how it can help overcome problems with concentration! 

What is body doubling and how does it work?

Body doubling is a technique based on working in the presence of another person, whose role is to provide passive support. Although the term itself may sound a little unusual, the idea is not entirely new. It comes from well-known therapeutic methods used when working with people with ADHD, where the presence of a “body double” often proves to be an effective way to break through procrastination and focus on a specific task. 

The effectiveness of body doubling is based on so-called externalized regulation, meaning external regulation, which makes self-control easier by introducing discipline and helping you achieve better results at work. The company of another person creates a sense of accountability and effectively increases motivation to act, even if that presence is passive and the other person is not involved in your tasks. 

Is body doubling only for people with ADHD?

Body doubling, although often recommended for people with ADHD, can successfully be used by anyone who needs to work on concentration and efficiency. In recent years, this technique has become significantly more popular, which is connected, among other things, with the rapid growth of remote work. As the Buffer State of Remote Work report (2023) shows, 16% of remote workers say that distractions at home are one of the biggest challenges in their work. 

In this context, body doubling — through the presence of another person, even a virtual one — creates an audience effect, helping increase focus and productivity. The awareness of being observed limits the temptations connected with working from home and effectively reduces the tendency to procrastinate. When working in someone else’s presence, we subconsciously want to present ourselves in the best possible way, which also increases motivation.

Examples of parallel work that increase productivity and focus

As mentioned above, body doubling is nothing new, and many people use similar methods without necessarily calling them by this name. Studying together in a library or working in a coworking office or café are common solutions that fit well with the idea of body doubling, which is based on the belief that the presence of other people stimulates us to take action. 

Even everyday work in a traditional office space may meet the definition of body doubling. The presence of coworkers at the desk next to you creates a certain work rhythm and a sense of accountability, encouraging greater focus on tasks. Among remote workers, in turn, virtual co-working sessions are becoming increasingly popular, where a shared space for parallel work is created through video conferencing. 

Remote work and concentration challenges

Remote work, despite the many advantages often highlighted by its supporters, also has certain drawbacks. One of them is difficulty concentrating, which often appears in an environment full of home distractions, where there are no clear boundaries between professional duties and private life. Remote work therefore requires greater self-discipline and a work ritual — and this is where the body doubling technique can help. 

Body doubling – tips for using the technique

The body doubling method can be used successfully both during remote work and in coworking spaces, where it appears naturally. The concept of coworking is based on sharing office space and working in the company of other people, which supports focus and has a motivating effect on workers. 

For the body doubling method to be truly effective and contribute to a visible increase in work efficiency, it is worth limiting all distractions and setting clear rules for cooperation, including shared goals and the duration of the session. Regular sessions with a “body double” can help build a routine that supports efficiency, which is especially important in remote work, where the structure of the day is often very flexible. 

The virtual office service can also help you benefit even more from body doubling. What often takes up entrepreneurs’ time and distracts their attention is excessive bureaucracy and time-consuming administrative tasks. A virtual office provides an organized work environment where, thanks to the help of qualified staff, it is easier to focus on strategic tasks from the perspective of your business, without being distracted by office duties.

A virtual body double – the perfect combination for remote workers

A virtual body double is a person who accompanies you while working online, creating space for shared action regardless of physical distance. Their virtual presence has a positive impact primarily on concentration — when we observe others working with focus, we automatically begin to mirror them. An indirect goal of this solution is also to break the feeling of isolation that often accompanies remote workers. 

Body doubling online – how to start? Practical tips and tools

Considering the number and level of advancement of technologies available today, getting started with body doubling is easier than it might seem. Platforms such as Google Meet, Zoom, and Microsoft Teams can be helpful here, allowing you to quickly connect with people regardless of distance. What is more, there are already apps on the market created specifically for body doubling, such as Focusmate. A good solution may also be to create a private group on Slack or Discord, where you can easily arrange shared work sessions. 

What else should you remember when planning online body doubling? Below are a few tips to start with: 

Body doubling at work – a strategy for reducing procrastination for everyone

Whether you are a freelancer, entrepreneur, or remote specialist, the presence of another person — physical or virtual — can become a real driving force that helps you achieve your goals effectively. Body doubling is a strategy available to anyone who needs to increase motivation and efficiency in everyday tasks. This will certainly also translate into greater satisfaction with your work! 

Ewa Rogoż

Ewa Rogoż is an experienced coworking pioneer in Wrocław and the founder of IdeaPlace – the first professional coworking space in Lower Silesia. Her dedication to business development and support for entrepreneurs led to the creation of an inspiring space in the heart of the city. Ewa not only creates coworking spaces for freelancers but also micro-offices for small teams, thereby supporting diverse business initiatives in the region.