Those with ADHD have trouble staying focused long enough to complete boring or repetitive tasks, or difficulty with getting started on tasks, managing time, and staying organized. Having a ‘gym buddy’ is known to encourage people to visit the gym and stick to an exercise routine, but can working alongside a ‘body double’ increase one’s productivity both at work and at home?
When someone with ADHD works on tasks or chores alongside another person, this is a practice called “body doubling”. The body double’s job is to help anchor the person with ADHD to the present moment, reducing the risk of distraction and holding them accountable to their task. Two or more people can also work on tasks together on video chat, known as virtual body doubling.
The person you choose to act as your body double should be committed to helping you complete your work, not distracting you with conversation or anything else. Choose someone who usually makes you feel comfortable and safe, and who can encourage you when necessary.
Although there isn’t much formal research to prove the effectiveness of body doubling, it can help ADHDers boost productivity, reduce distraction, increase focus, and improve motivation. More benefits can include:
Introducing body doubling can help ADHD employees feel like they are part of a team and that they have the support of their colleagues. It can help both neurodivergent and neurotypical employees stay focused, motivated and engaged. It can also be a great way to connect with colleagues and build relationships!
Here’s how to establish a body doubling program in the workplace:
1. Start by educating your team about body doubling. Explain what it is, how it works, and why it can be beneficial. You can do this via email, a team meeting, or even a blog post on your company website.
2. Create a dedicated body doubling area in your workplace, such as a quiet corner of the office, or an online space where employees can connect via Zoom, Teams or Google Meet.
3. Encourage your employees to pair up by creating a list of those who are interested in body doubling, or set up a system where employees can sign up for a partner. Not everyone will be comfortable with body doubling, make sure to let employees know that they don’t have to participate if they don’t want to.
4. Track the results of your body doubling program in order to see how it benefits your employees and workplace as a whole. You can do this by setting up an online survey or setting up an anonymous feedback box in an employee common area.
Takeaways
Body doubling can help foster a more positive and supportive work environment. When employees feel like they're part of a team and that they have the support of their colleagues, it can help them feel more motivated and engaged in their work -- leading to a more productive and enjoyable work experience for everyone.
If you're interested in working with CADDAC to educate your workplace about ADHD, fill out our presentation request form!
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