PSYCHOLOGY & WRITING | Increase Your Output with Body Doubling

There’s a therapeutic approach to people with ADHD called “Body Doubling.” It’s a way to assist them to focus for increasingly longer periods of time. It adds accountability and motivation. I’ll explain the set-up and then list the benefits for writers.

First, you need a partner. They don’t have to be in the room with you. Often, they’re just on a computer monitor. They don’t need to be writers, but it helps if they want to do this, too. They’re your motivator (as you could be for them). Their presence reminds you to stay on track. There’s no judgment. They’re your support system, a subtle form of positive social pressure. Having someone aware of your goals helps to reduce procrastination and the tendency to switch to other tasks or topics.

Then, the two of you set a time to do this together. You meet online or stay in different rooms or different (but close) areas of a library. There’s even an app called Focusmate, intended for virtual co-working, that can assist. (They’ll even assign a partner if you join up and book a session.) If meeting online, keep cameras on and mics off. It’s important just to be aware of each other. 

Decide on a timeframe for writing. It could be 15 minutes, half an hour, whatever you both decide. Use a timer. After the set period, you take a break and compare notes. It helps if you state your goals upfront. 

You can repeat this, if you want, on the same day, but it should become a regular part of your writing schedule for a set period of time, say three times a week for four weeks. It could benefit you to keep track of your productivity during this period. You can even set incremental increases.

The social element and the sense of anticipation that comes with collaboration stimulates the neurotransmitter, dopamine, making these sessions rewarding and something to look forward to. In addition, we tend to be sensitive to what others think of us, so we can leverage the partner for increased motivation. 

The benefits for writers match those for people with ADHD: 

• Improved focus and present orientation: stay on task 

• Increased productivity 

• Less temptation to procrastinate

• Decreased tendency to switch to other projects or subjects 

Tips for success 

• Set a defined period that you know you can achieve.

• Set a reachable goal.

• Find a truly supportive partner.

• Use a distraction-free workspace. 

I once did an activity like this as part of a writer’s retreat. A friend and I booked cabins at the Highlights Foundation campus in Pennsylvania. They offered a variety of accommodations set up for writing and provided snacks and meals. There were also places to hike. We’d work for a set period, then meet for meals to discuss what we’d accomplished and what we hoped to do next. By the end of the three days, we agreed that we’d had a highly productive writing trip.

The Body Double method is a tool to consider, especially if you’re having trouble with distraction and procrastination.