01/29/2026
Body doubling might sound like sci-fi, but it's one of the most effective ADHD strategies out there.
It's basically grown-up parallel play that creates accountability. Having someone present in person or virtually helps neurodivergent people start tasks, stay focused and actually finish things.
“The double provides a shared attention field,” said Tim Richardson, a psychiatrist at PSP who works extensively with ADHD clients. “The ADHD brain stays anchored to the task by sensing another person’s attention and presence.”
"It's the built-in accountability of knowing someone will see you doing this, so you better do it," says one Seattle student who uses the technique.
Our therapists at Puget Sound Psychotherapy recommend it because the ADHD brain often needs external structure. The other person creates a "shared attention field" that keeps you anchored without micromanaging.
Body doubling might look like: ✨ Study sessions with a friend ✨ Virtual coworking on Zoom ✨ Coffee shop work dates ✨ Someone sitting with you while you tackle chores
Why it works: It engages your brain's social networks, provides gentle accountability, and helps reduce perfectionism anxiety. Good enough is better than perfect. 💙
Try Focusmate, Flown, or body doubling Discord servers if you need a virtual partner.
Curious about ADHD support in Seattle? We're here to help.
https://pugetpsychotherapy.com/body-doubling-for-adhd/
