Have you ever found yourself struggling to stay focused on a task, feeling overwhelmed by your to-do list, or just wishing you had a bit of extra motivation to tackle that big project? If so, you're not alone. Enter the concept of body doubling—a productivity technique that's quietly been a part of our everyday lives, even if we didn't know it!

What is Body Doubling?
Body doubling involves working alongside someone else to enhance focus, motivation, and accountability. It's especially beneficial for neurodiverse individuals, such as those with ADHD, but it can also be a lifesaver for busy families and students juggling multiple responsibilities. 

The Science Behind Body Doubling.
So, how does body doubling work its magic? The answer lies in some fascinating psychological and neurological principles. When we work alongside someone else, our brain releases neurotransmitters like dopamine and serotonin, which are associated with motivation and well-being. This makes tasks feel more manageable and less daunting.

Research has shown that social facilitation—the tendency for people to perform better on tasks when in the presence of others—plays a significant role. A study published in the Journal of Personality and Social Psychology found that participants performed better on simple tasks when they were being observed by others. This effect can be harnessed through body doubling to improve focus and productivity.

Everyday Examples of Body Doubling​.
You might be surprised to learn that body doubling is already a part of your daily life. Here are some examples:

• Study Groups: Remember those study sessions with friends before exams? That's body doubling in action! The shared environment and mutual goals help everyone stay focused.
• Fitness Classes: Ever noticed how you push yourself a bit harder in a group workout class? The presence of others creates a sense of accountability and motivation.
• Work Cafes: Many people find they can concentrate better on their work when they head to a bustling café. The ambient noise and presence of others create a productive atmosphere.
• Cleaning up while chatting on the phone: I've lost count of the number of friends I have who like to catch up while they do their washing up or cook dinner. Is this something you have noticed in your social circle?

Benefits of Body Doubling for Neurodiverse Folks
For those who are neurodiverse, body doubling can be a game-changer. Here’s why:

• Enhanced Focus: The presence of a body double can help reduce distractions and improve concentration.
• Increased Accountability: Knowing that someone else is working alongside you can provide the motivation to stay on task.
• Emotional Support: Body doubling can create a sense of camaraderie and reduce feelings of isolation, which is especially important for those with ADHD or other neurodiverse conditions.

Benefits of  Body Doubling for busy families
Finding time for everything every day can feel like an uphill battle a lot of the time, but in my own home I often use body doubling with the kids and I know some of my clients have started this in their own homes too:

• Shared Responsibilities: Parents and children can work on tasks together, such as homework or household chores. This not only makes tasks more manageable but also fosters a sense of teamwork.
• Quality Time: Body doubling provides an opportunity for family members to spend time together while being productive.
• Routine Building: Establishing regular body doubling sessions can help create a structured routine, which is beneficial for both children and adults.

Students and Body Doubling
Students, whether in Primary, High school or , can reap significant benefits from body doubling:

• Improved Study Habits: Group study sessions can enhance understanding and retention of material.
• Motivation Boost: The presence of peers can provide the motivation needed to tackle challenging assignments.
• Stress Reduction: Knowing that others are working alongside you can reduce anxiety and create a supportive environment.

How to Incorporate Body Doubling into Your Life
Ready to give body doubling a try? Here are some tips to get started:

1. Find a Body Double: This could be a friend, family member, or coworker. Virtual body doubling works too, so don't hesitate to use video calls!
2. Set Clear Goals: Define what you want to achieve during your body doubling session. Having specific goals can help keep you on track.
3. Create a Productive Environment: Choose a space that's conducive to work, whether it's a quiet room at home or a bustling café.
4. Schedule Regular Sessions: Consistency is key. Schedule regular body doubling sessions to build a routine and maintain momentum.

Body doubling really is a simple yet powerful technique that can transform the way we approach tasks. So I would love to know, have you been body doubling inadvertently? Or is it something you might like to try out? If so maybe the next time you feel overwhelmed by your to-do list, you might consider inviting someone to be your body double, but if you need a body double the KTVAS weekly drop in free Body Doubling Group Session is open for sign up's now! 

Now that that is out the way, let's talk about those goals you set for 2024. How are they coming along?
If you feel like you've fallen behind, don't worry – it's never too late to get back on track.

​There's a quote I love by Marie Forleo that says, "I might not FEEL ready to start, but I become ready by starting." For me this reminds me of the importance of taking action especially when you're unsure or hesitant - that is because small actions help you build momentum and make it easier to gradually work towards achieving and maintaining your larger goal without burning out.

The best way to get back on track quickly is to break down the task into smaller, more manageable steps. If you have done this and it is still not manageable, then make the steps even smaller! For example, if your goal is to read more books but that hasn't happened yet, start today by simply choosing what you want to read tomorrow; then tomorrow if you read even just a paragraph it is a lot more likely that the following day you will find yourself thinking, "that was easy, I'll spend a little more time reading right now!".

Remember, consistency is key and it's okay to adjust your goals as needed. Life happens, and being flexible will help you stay motivated all through the year. I hope you are able to make the second half of 2024 as productive and fulfilling as possible!