Body Doubling for ADHD: Why Working Alongside Others Can Help

You sit down at your kitchen table, open your laptop, and pull up your to-do list. You've got your favourite focus playlist on, a fresh cup of coffee beside you, and every intention of getting things done.

Thirty minutes later, you're scrolling through your phone, thinking about the laundry, or wondering whether now would be a good time to reorganize your desk.

Sound familiar?

Staying focused isn't always easy, especially when you're working independently. For people with ADHD, getting started on tasks, managing distractions, and maintaining attention can sometimes feel particularly challenging.

But what if having someone else nearby could make a difference?

That's the idea behind body doubling, a strategy often discussed within the ADHD community that involves working alongside another person to help support focus, motivation, and productivity.

And while body doubling doesn't necessarily require a coworking space, there's something interesting about how shared environments can create similar opportunities for connection and focus.

What Is Body Doubling for ADHD?

Body doubling is a productivity strategy where someone works on a task while another person is present.

The other person, sometimes called a body double, doesn't need to help with the task or even work on the same thing. Their presence simply provides a sense of structure, companionship, or gentle accountability.

For example, you might work on a presentation while a friend answers emails beside you. Or you might join a virtual coworking session where everyone works independently with their cameras on.

The Attention Deficit Disorder Association (ADDA) describes body doubling as a strategy that some people with ADHD use to help them begin and stay engaged with tasks.

For people who experience challenges with executive functioning, including task initiation and sustained attention, having another person nearby may make certain activities feel more manageable.

It's important to note that research specifically examining body doubling for ADHD is still developing. While many people describe positive experiences with the strategy, it isn't a guaranteed solution or a replacement for individualized ADHD support.

Still, it's an interesting reminder that our environment, and the people around us, can influence how we approach our work.

Why Can Working Alongside Others Help You Focus?

One of the appealing things about body doubling is its simplicity.

You don't necessarily need a productivity system, a complicated schedule, or someone checking your progress. Sometimes, simply sharing a space with another person can provide a little extra structure.

Here are a few reasons people may find it helpful.

A Little Accountability Without the Pressure

There's something about sitting near someone who's focused on their own work that can make it easier to settle into yours.

Nobody needs to monitor your progress or remind you what you're supposed to be doing.

Instead, the shared intention to work can provide a gentle form of accountability.

You might still take breaks, get distracted, or change tasks throughout the day. The difference is that having someone nearby may make it a little easier to return to what you were doing.

An Environment That Encourages Focus

Think about the difference between working at home and settling into a space where other people are already working.

At home, your surroundings might remind you of household responsibilities, unfinished chores, or other things competing for your attention.

In a shared workspace, the environment often provides a different set of cues.

People are typing, reading, taking calls, and moving through their own workdays. There's an unspoken understanding that everyone is there to get something done, even if they're working on completely different projects.

This connects with the broader concept of social facilitation, which explores how the presence of others can influence performance.

Research on social facilitation suggests that having other people nearby can improve performance on some familiar or straightforward tasks, while making more complex tasks harder.

It's important to remember that this research examines social presence more broadly, rather than body doubling specifically for ADHD.

The takeaway? Working around others can influence how we approach tasks, but finding the right environment for the individual and the work still matters.

Connection Without the Expectation to Socialize

One of the nicest things about working alongside others is that you don't necessarily have to interact with them.

You can sit down, put on your headphones, and focus on your own work while still enjoying the presence of other people.

There's no requirement to make small talk, collaborate, or explain what you're working on.

For some people, this balance offers the best of both worlds: the independence of working alone and the comfort of being part of a shared environment.

It's a reminder that connection doesn't always have to involve conversation.

Sometimes, it's simply about being around other people who are doing their own thing.

A Change of Scenery Can Make a Difference

If you've ever struggled to focus at home but found it easier to settle into a task somewhere else, you're not alone.

Changing your surroundings can help create a clearer distinction between work and everything else competing for your attention.

Leaving the house, arriving somewhere with a purpose, and setting up your laptop can become part of a routine that signals it's time to work.

For people exploring how to focus with ADHD, experimenting with different environments may be one useful strategy.

Even without ADHD, having more than one place to work can offer some welcome flexibility.

Body Doubling and Working From Home

Working from home has plenty of advantages.

There's no commute, you can create a comfortable setup, and you have more control over your surroundings.

For some people, it's the ideal environment for focused work.

For others, the flexibility can come with challenges.

Household responsibilities are always nearby. The line between work and personal time can become blurry. And when you're working independently, it can be easy to lose momentum without the structure of a shared workplace.

For people navigating ADHD and working from home, these challenges may feel particularly familiar.

And beyond productivity, working independently can sometimes affect our sense of connection and belonging. We explore this further in our article on the hidden costs of working alone.

Body doubling offers one way to introduce a little more structure into the day, whether that's scheduling a virtual work session with a friend, meeting someone at a café, or spending time in a coworking space.

The goal isn't to replace working from home entirely.

It's about recognizing that different tasks, moods, and working styles may benefit from different environments.

If you're curious about exploring other workspace options, our guide to choosing the right coworking space in Victoria is a good place to start.

How Coworking Spaces Can Support Body Doubling

You don't have to arrange a formal body-doubling session to experience some of the potential benefits of working alongside others.

A coworking space naturally brings people together who are working independently, often on completely different projects.

You might be writing a proposal while someone nearby is designing a website. Another person might be preparing for a meeting, reviewing financial reports, or catching up on emails.

Everyone has their own priorities, but you're sharing an environment where work is happening.

For some people, that can create a helpful sense of momentum.

A coworking space can offer:

• A shared sense of purpose: Being around others who are working may help you settle into your own tasks.
• Flexible social interaction: You can connect with people when you feel like it or focus independently when you don't.
• A change from your usual environment: Stepping away from home can provide a different setting for your workday.
• Opportunities to build a routine: Having somewhere to go can help create structure around your working hours.
• A sense of community: You can enjoy being part of something without needing to collaborate or socialize throughout the day.

Of course, not every coworking environment will suit every person.

Some people find background conversations and activity energizing, while others prefer a quieter space with fewer distractions.

The important thing is having options and discovering what works for you.

Finding Your Focus at KWENCH

At KWENCH, we believe there's no single right way to work.

Some people enjoy the energy of a shared workspace. Others prefer finding a quieter corner, putting on their headphones, and settling into a project.

Sometimes, what works one day might feel completely different the next.

You might find yourself working in the Atrium, surrounded by the gentle background activity of other members. Or perhaps the South Lounge or a comfortable spot on the yellow couch feels like the right place to spend your afternoon.

There's room for different routines, preferences, and ways of working.

What makes a shared space interesting is that you can work independently while still feeling connected to the people around you.

You don't have to be collaborating on the same project or participating in every conversation to feel part of the community.

For someone interested in trying body doubling, a coworking environment may offer an opportunity to experience that sense of working alongside others without needing to organize a formal session.

For anyone simply looking for a change of scenery, it can be a way to bring a little more variety into the workweek.

If you're exploring coworking spaces in Victoria, KWENCH offers flexible hotdesking memberships that make it easier to find a routine that suits your schedule.

Finding a Way of Working That Works for You

Focus looks different for everyone.

Some days, working from home might be exactly what you need. Other days, a change of scenery, a little background activity, or simply being around other people might help you find your rhythm.

Body doubling is one example of how the people and environments around us can play a role in our working lives.

And whether you're navigating ADHD, working independently, or simply looking for a little more structure in your day, there's value in exploring what helps you feel comfortable, connected, and able to focus.

Curious about working alongside others?

Explore KWENCH's flexible coworking options in downtown Victoria and find a space that works for you.