Tackle procrastination with a body double

Working with a buddy could be the key to keeping focused and achieving your goals. Learn how this method helps you stay motivated and build stronger connections.

Scrolling social media, cuddling your cat, tidying your drawers and cupboards. Sometimes, distractions seem to be everywhere, especially when you’re trying to focus on a difficult task. So, it might seem illogical to add something – or someone – else into the mix. But body doubling – a technique that involves working alongside a companion, either virtually or in person – can make it easier to stick with a task until it’s complete. We look at how it works…

What is body doubling?

Body doubling started as a way to help people with attention deficit hyperactivity disorder (ADHD). Everyone has trouble paying attention from time to time, but those who have ADHD might find it more challenging to sit still, be organised, or stay focused. This can make it a struggle to start and finish tasks, but a companion can help by providing a physical anchor.

The distracted person might also unknowingly mirror their companion’s calming body language. ‘There’s something about having someone sitting next to me while I work that really helps me focus on what I need to do,’ says 16-year-old Cleo, who has ADHD. ‘I really struggle with focus and, when I have to study or do my homework alone in my bedroom, I get distracted easily.’

The technique, which is helpful for anyone who finds it difficult to focus for extended periods of time, can make it easier both to get started and to stay in the zone until the job’s done.

How body doubling improves focus

There’s a scientific reason behind the effectiveness of body doubling. American psychiatrist and neuroscientist Professor Stephen Porges says that when people feel unsettled or on guard, they find it harder to focus. His research suggests that the calm presence of another person activates the part of the central nervous system that makes people feel safe and secure.

When someone’s in a risk-free social space, their heart rate slows and they feel calmer, enabling them to pay closer attention to what’s in front of them and to focus on it for longer.

Why body doubling helps stop procrastination

Whether it’s maths homework, an end-of-year art project, or tidying your bedroom, some tasks can feel like they’re impossible or too much. In this case, putting them off might seem like the best option. Having a friend or family member to pair up with can help curb the urge to procrastinate.

The presence of a task partner might even mean chores get ticked off the to-do list more quickly. So, decide on something you want to achieve – maybe finishing an essay or writing thank-you notes – set a realistic time frame in which to complete it, and then choose your body double.

What’s in it for the body double?

Buddying up makes you accountable for someone else’s time and means you’re involved in them achieving their goals, too, whether that’s completing a parkrun or revising for a test.

‘When I’m in the library working next to a friend, or even working at the kitchen table by my sister, I find I can concentrate a lot more easily as I don’t want to be seen as slacking off,’ says Cleo. ‘I don’t want to let them down.’

Thinking of others in this way is motivating and increases the likelihood of hanging in there, even when the going gets tough. But it’s not all about a sense of duty. Working alongside a friend or sibling builds strong bonds of trust – and there aren’t many tasks that wouldn’t be more fun to do alongside someone you care about. So, pick a project, find a buddy, and get going.

5 tips for choosing the right buddy

Once a good working relationship is underway, the benefits of having a work buddy will begin to emerge, but there are a few things to bear in mind before you make your decision:

CHOOSE WISELY

Pick a partner who understands the importance of the work or task and not someone who’s likely to be distracting. It could be a friend, family member, or classmate.

BE OPEN

Consider someone outside of your immediate friendship group. Buddying up with a best friend can backfire when the temptation to start chatting is strong.

BROADEN OUT

Don’t be afraid to have more than one body double. Having different buddies for different subjects can work well in keeping the focus fresh.

BE CONSISTENT

It’s important to stick to the plan. Choose someone who can commit to meeting regularly, ideally at the same time every week.

STAY POSITIVE

This is the key to success. Try to be upbeat about the task, as it can give you and your buddy a motivation boost

This article was originally published under the title Two’s the Trick in Issue 37 – Rise & Sunshine. You can get this issue here to enjoy more mindful fun.


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