Body Doubling
Evidence-backed way to support focus and follow-through.
Facilitated focus time to help you make meaningful progress on your most important work.
How often do you block an hour to make progress on an important project, only to spend it answering emails, putting out fires, or wondering where to start?
Body Doubling is designed to help you do one thing well: make meaningful progress on your most important work.
Whether you're writing, planning, reviewing documents, preparing a presentation, or tackling a project you've been putting off, these facilitated sessions create the structure and accountability to help you get started — and keep going.
The Background
What Is Body Doubling?
Body doubling is a virtual coworking technique that helps people start difficult tasks, stay focused, reduce procrastination, and make meaningful progress.
It is a productivity strategy where people work independently alongside one another. Similar to coworking, the simple presence of other focused people can make it easier to begin challenging tasks and follow through.
Everyone brings their own work to work on independently. The group simply creates an environment that supports sustained focus and accountability.
While body doubling has become especially popular among people with ADHD and executive function challenges, many people find it helpful for deep work, creative projects, and tasks they've been avoiding.
There isn't anything magical happening here. Body Doubling combines several principles that support productivity:
Dedicated time blocked on your calendar
A clear intention before you begin
Gentle accountability from others working alongside you
Fewer opportunities to switch tasks or get distracted
A brief reflection at the end to reinforce progress
For many people, the hardest part of deep work isn't doing the work—it's getting started. Body doubling helps lower that barrier.
The Science
Why It Works
What Is ‘Body Doubling’ and Can It Help With ADHD?
January 6, 2025 / Health Conditions / Mental Health
Working side by side with another person can improve focus, build accountability and provide motivation to get a task done (or at least started). Read the Cleveland Clinic article »
The Session
What To Expect
Part 1: Set Intention
Max 5 Minutes
Each participant takes about 30 seconds to share what they will focus on during the hour. Preferably aloud (though via chat is an alternative.)
Keep it simple and high level. The goal is not to explain the details or context of your work; it's to name a clear intention for yourself before beginning to work.
Examples:
Finish the first draft of a proposal.
Review two contracts.
Clear my inbox to under 20 emails.
Outline tomorrow's presentation.
Work on my quarterly planning.
Part 2: Focused Work
50-55 Minutes
This is co-working time for each person to do what they said they were going to do. This is independent work, done alongside others in the virtual meeting room.
Microphones remain muted.
Cameras are encouraged but optional.
Any work that would benefit from uninterrupted attention is great for Body Doubling. Ideas include:
Writing / Reading
Strategic planning
Reviewing documents
Presentation preparation
Administrative tasks you've been avoiding
Part 3: Check Out
Final 3 Minutes
Share a brief update on how the session went. Unmute and speak aloud, or share your update in the chat.
You don't need to finish your task. The goal is to reflect on what you were able to move forward.
Examples:
I finished my first draft.
I made good progress on my presentation.
I got unstuck and finally got started.
I didn't finish, but I stayed focused for the whole hour.
I have a clear next step for tomorrow.
The Common Questions
FAQs
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No need to register for this pilot series. Simple add the Outlook calendar invitation to your calendar and click the link to join.
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No. Come to one or come regularly. Join whichever sessions fit your schedule.
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Not at all. While body doubling is commonly used by people with ADHD, anyone can benefit from dedicated focus time and a little external accountability.
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Show up ready to focus. Put your phone on “Do Not Disturb” and minimize distractions.
It’s helpful if you take a moment prior to the sesion to consider what needs your attention and focus. Any work that would benefit from uninterrupted attention is great for Body Doubling. Ideas include:
Writing
Strategic planning
Reviewing documents
Presentation preparation
Budgeting
Creative work
Administrative tasks you've been avoiding
Reading
Goal planning
If it's important—but keeps getting pushed aside—it probably belongs here.
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Only briefly at the beginning and end. Most of the hour is quiet, independent work.
If you’d rather remain off camera, you can do so - and use the chat box to share your update.
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Not required, but encouraged! We love to see you actively participating in class, and cameras on helps with that.
At a minimum, we hope that you will participate via the chat box or by unmuting when prompted with a question. We trust you to participate in a way that feels comfortable and supportive for you.
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Yes. Join when you can and leave when you need to, for most classes. We ask you make your best effort to make it for the whole class, for your benefit.
The exception is classes that offer Continuing Education Credits. For those it is required for you to attend fully.
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Classes are sponsored by DWT and managed by Zest.
Zest delivers executive coaching, wellness and development programs for corporate and legal teams nationwide.
Questions? Email support@zestpdx.com
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Cameras are encouraged because many people find seeing others working helps create accountability and really make it feel like co-working. But they arere optional.
Want Body Doubling for your team?
If you’d like to have Body Doubling offered at your organization, I encourage you to send an email to your HR leader, and share this information. Zest will happily design a program that supports for your team.
If you’re an HR leader that wants to incorporate Body Doubling into your employee support solutions, get in touch via our contact page below.