How to use Body Doubling to stay productive at work
By Alicia Navarro
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May 13, 2025
“The enemy of art is the absence of limitations,” says Orson Welles. My version? Creativity flourishes with constraints.
We often think of productivity as a personal trait, something we either have or don’t. But more often than not, it’s environmental. It’s contextual. And it thrives on structure.
That’s why so many remote workers, freelancers, creatives, and neurodivergent thinkers find themselves stuck. Not because they’re lazy, but because their freedom lacks form.
body doubling – a deceptively simple, wildly effective productivity hack that helps you get work done by doing it together.
What Is Body Doubling?
At its core, body doubling means doing a task in the presence of someone else. You’re not collaborating. You’re not talking. You’re just… doing the thing. Side by side. In silence or near-silence. Together.
Originally popular in ADHD communities, it’s now embraced by anyone who works alone and wants to stay focused.
Think of it as an accountability buddy. The presence of another person helps anchor your attention. You’re more likely to start, more likely to stay on task, and more likely to finish what you set out to do.
“It’s like co-working without the small talk. Quietly motivating,” one of our users told me.
Why It Works
Let’s break down the psychology behind body doubling and why it’s so effective:
✅ Accountability without pressure: When you say out loud (or type in a chat) what you’re working on, you’re more likely to follow through.
✅ Social anchoring: Seeing others work—even silently—can regulate your own focus. Mirror neurons activate. Your brain says: “We’re doing this.”
✅ Time-boxed structure: Sessions create a gentle, external frame. A beginning, an end, a shared rhythm. This lowers the activation energy to get started.
✅ Emotional regulation: Working alone can feel isolating. Just knowing someone else is there, even virtually, helps reduce stress and overwhelm.
✅ Recalibrating time perception: For those with ADHD, time blindness can distort what an hour feels like. Body doubling helps calibrate realistic expectations of what can be achieved in that time.
How to Use Body Doubling in Your Workday
Whether you’re working remotely, freelancing, studying, or simply trying to stay focused during deep work sessions, here’s how to make body doubling part of your routine:
1. Join a guided focus session
Platforms like FLOWN offer regular body doubling sessions with a professional focus facilitator. In our sessions, for example, you:
Join a video call with others (cameras on, mics off)
State your work intention for the session
Work together in silence for 50–90 minutes
Share progress at the end
It’s structured, calm, and effective. People often say they get more done in a single session than in an entire week of work.
"I didn't think it would work but it really does! Helps me stay on task and accountable during work hours. I’ve never been this productive."
2. Set up a buddy system
Can’t access a platform? Pair up with a friend or colleague. Set a time to co-work via Zoom or in person. Start with a quick check-in:
“What are you working on?”
“How long will we go?”
“See you on the other side.”
Simple. Effective. Free.
3. Create your own ritual
Make it habitual. For example:
Mondays and Thursdays: FLOWN session at 9 am
Tuesdays: Co-work with a friend for an hour
Friday afternoons: Deep work sprint at your local café
Whatever you choose, lock in on the triggers that turn a habit into a ritual. Rituals help you get into flow faster.
Who It Helps
You don’t have to be neurodivergent or a freelancer to benefit from body doubling. It’s useful for:
Remote workers who miss the rhythm and accountability of the office
Freelancers who need more structure to their day
Students battling procrastination and overwhelm
Entrepreneurs balancing multiple projects with tight deadlines
Writers, designers, coders—anyone doing solo deep work
“I used to work late into the night out of guilt. Now I join two co-working sessions in the morning and get more done, stress-free.”
“I went solo to escape the rigidity of office life. But I ended up drifting and struggled with focus. Now, body doubling is my anchor.”
“It’s like a soft commitment. I know people are there. I said I’d do the thing. So I do it.”
Constraint = Creative Power
Body doubling doesn’t take away your freedom. It gives it structure. It’s scaffolding, not a cage.
When you show up with an intention to get a task done, something shifts. When you are in the presence of others who have turned up with the same intention, it is unexpectedly powerful and effective. You get started, you feel a pull to achieve, you feel part of something bigger. I know it sounds weird, but see for yourself. It is oddly addictive!
