This blog post has been written by Sam Colson, an AuDHD (autistic and ADHD) person, drawing on lived experience to explore what body doubling is, and why it can help.

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Like many neurodivergent people, I've spent a lot of time learning how my brain works. After being diagnosed with autism at 11, and ADHD at 24, I've had years to notice patterns in how I think, focus, and get things done.

One of the things that has helped me navigate everyday environments, which aren't always designed with neurodivergent people in mind, is body doubling. As a child, I didn't know what this was, but as an adult becoming familiar with the term, I realised I had been doing it my whole life.

So, what is body doubling?

Body doubling is a way of doing tasks alongside another person or other people that can help you to stay focused and motivated. Those people might be in the same room, on a video call, or on the other end of a phone. They don't need to be involved in what you're doing, and often they aren't. Sometimes they're working on something entirely different. Sometimes they're just there.

For many people, especially neurodivergent people, that shared presence can make it easier to start tasks or keep going with them. Things that feel big or overwhelming alone can feel lighter when somebody else is nearby.

It's a simple idea, but it can have a real impact. Body doubling often shows up naturally in everyday life. Studying in a library, working in a cafe, or tidying the house while chatting to a friend are all examples of it in action.

Why body doubling can help

For me, the hardest part of many tasks isn't doing them. It's starting them. I often say that I hate beginnings and I hate ends. I prefer to start somewhere in the middle. While that isn't always possible, body doubling helps because it means I'm not doing something on my own, and the task feels more manageable as a result.

When I'm on my own, even simple things can build up in my head. They sit there, waiting, demanding attention. I think of it like the queued tasks bar in The Sims. I can see everything I need to do, but I must wait until one task moves to the top of the list and I feel ready to start it.

When someone else is present, it becomes easier. The list of tasks becomes more fluid, and I feel able to do a lot more in a shorter period of time. The task feels less loaded, and starts feeling more manageable. Now, if you're looking for a neat scientific explanation for why this works for me, I don't have one. It might be because my attention is shared, so I'm no longer focusing entirely on the task in front of me, and as a result it feels easier to get started. It might be because conversation creates a sense of momentum. Or it might simply be that, for me, the most important thing about life is the people you share it with. Being around people I care about makes everything feel more doable. What I do know is that the difference between completing a task with and without a body double is noticeable.

A personal experience of body doubling

At work, I don't need to body double. My theory is that my brain switches into a 'this is your job' mode, which makes it easier for me to focus without needing someone else there. There's a structure, a clear expectation, and usually a deadline, which removes some of the decision-making that trips me up elsewhere.

Body doubling helps me most with everyday tasks. These are things I can choose when to do, which also means I can choose to put them off. Emptying and refilling the dishwasher. Cleaning the house. Sorting out admin I've been avoiding for weeks. Sending the email I've rewritten in my head a dozen times but never quite managed to send.

I can do all of these things on my own. I always have. The difference is how much build-up they require. When I'm body doubling, that build-up shrinks. A task that might have taken days of mental preparation can suddenly happen in half an hour while I’m talking to a friend. The task doesn't disappear, but it feels less intimidating.

I've written emails while on the phone, I’ve made meals during video calls where my culinary skills of cooking plain pasta and sauce can be enjoyed by the masses. I've even had a good old natter whilst scrubbing the bathroom clean. None of these moments involved help or direction. Just company.

It looks different for different people

As is the case with every person, we're all different. Body doubling doesn't work the same way for everyone. Some people find having someone nearby distracting or stressful. Others prefer to work entirely alone. Both responses are valid.

For me, it works best when there is no pressure attached. No expectation to perform. No sense of being watched. Just a shared space. If you're supporting someone who uses body doubling, the most helpful thing you can offer is simply your presence. You don't need to motivate, remind, or encourage. Being there is often enough.

Finding language for something familiar

I first heard the term 'body doubling' a few years ago, and it immediately resonated. Like many things on my journey to figure myself out, it felt like an epiphany where suddenly this small part of my world made a little more sense. I have other neurodivergent friends who find body doubling helpful too. Sometimes we ring each other and say 'are you okay to body double me, I need to clean the sink' and in a weird way, it brings us closer together. That shared understanding provides an incredible feeling.

Final thoughts

Body doubling isn't about doing more for the sake of it. It's about making everyday life feel more manageable. There's a good chance you're already using it without realising. Choosing to work near other people. Calling someone while you get things done. Feeling more focused in shared spaces.

Support doesn’t always look dramatic. Sometimes it's as simple as not being alone while you do the thing you've been putting off.