Written by Alice Dartnell, Life and Success Coach
Alice Dartnell is a time management and energy management coach, trainer, speaker, and author, who is passionate about empowering people to create a life by design, not by default! Known as an expert in time management and energy management, Alice doesn’t teach time management in the traditional sense.
Have you ever had one of those days where you look at your to-do list and, instead of getting started, you end up deep in a Netflix binge or scrolling endlessly through social media? Or maybe you’ve found yourself engaging in ‘productive procrastination,’ where suddenly reorganizing your sock drawer feels like an urgent priority!
You’re not alone! We’ve all been there. Procrastination is that pesky little voice whispering, “’ll do it later” but later never happens. So, what if I told you there’s a way to outsmart that voice and get things done? Enter the concept of body doubling.
What is body doubling?
In a nutshell, body doubling is the practice of working alongside someone else, either in person or virtually, to help you stay focused and on track. Think of it like a productivity or accountability buddy.
While it’s often seen as an anti-procrastination tool for people with ADHD, as a coach specializing in time management, I believe this approach can be beneficial for everyone!
Sounds super simple – So why does body doubling work?
The great thing about this is that they don’t need to be watching or supervising you. They can be occupied with their own tasks, but just having another person present helps you stay on track and focused.
As Ashley Dahl writes in her Brainz Magazine article, ADHD Survival Guides – 7 Tips You Haven’t Heard A Million Times, ‘Body doubling involves having someone else present in the physical space with you while you work on a task. This person, known as the "body double," acts as a supportive presence, providing a sense of accountability and structure. Together, you can set goals, cheer each other on, and provide that extra nudge when motivation wanes.’
Knowing that someone else is present creates a subtle pressure to keep working. It’s harder to justify procrastination when another person is in the room, even if it's just a virtual presence.
When someone else is present, you’re less likely to slack off. If you've ever wanted to skip a body pump class but didn't because you knew your friend was attending too, then you understand the power of having an accountability partner! Additionally, we often perform better with others around. The presence of another person can enhance our motivation and focus—just like you tend to push yourself more in a full gym class compared to when you're working out alone.
How to get started with body doubling
Ready to give body doubling a try? In my opinion, there isn’t a single method that works for everyone. You might invite a friend to join you for something you know you’d otherwise procrastinate on, like a gym class. I frequently use this technique for tasks I find a bit daunting.
The other day I asked a friend to just come to a coffee shop with me whilst booking some flights and accommodation because the fear of booking the wrong thing stresses me out and I find having someone else there calms me down as well as helps beat procrastination.
But it can also be something as simple as calling someone whilst you’re both doing something you need a body double for. (The other day my friend and I did this. I was decluttering and she was decorating her son’s birthday cake).
There are also companies and apps, like Focusmate, that can connect you with others seeking a body double, no matter where you are in the world.
Ready to embrace the power of body doubling
Body doubling isn’t just a trendy productivity hack. It’s a super simple technique that might be a game-changer for anyone struggling with procrastination. So, the next time you’re tempted to put something off, why not give body doubling a try? You might just find that it’s the secret weapon you’ve been looking for to finally get things done.
Want to know more
Download my free training “From Procrastinator to Proactive” Mini-Masterclass. This is the ultimate guide to banish procrastination, manage the overwhelm and create balance!
Alice Dartnell, Life and Success Coach
Alice Dartnell is a time management and energy management coach, trainer, speaker, and author, who is passionate about empowering people to create a life by design, not by default! Known as an expert in time management and energy management, Alice doesn’t teach time management in the traditional sense. Instead, she focuses on importance of energy management and mindset as the way to improve time management. Alice believes that time management actually isn’t about managing time! Instead, it is about managing you, other people, your tasks and most importantly, your energy! She works with individuals on a 121 basis, as well as through programmes, workshops, and courses. Additionally, she delivers training to org
