What is Body Doubling?

Body doubling is a support technique that helps people stay focused and follow through on tasks. It can be especially helpful for people with ADHD, autism, or executive functioning challenges. Having someone present, even virtually, can make it easier to get started, stay on task, and finish things.

At Focus Pals, our trained body doubles provide gentle accountability, emotional support and a calm, non-judgemental presence while you work, clean, study, or tackle other everyday tasks.

Over the years, I have successfully used body doubling with my AuDHD children, long before the term body doubling was coined. I found that some of their challenges included being overwhelmed with where to start, wanting to do a hundred things at once, getting distracted when doing a task - going down a rabbit hole so to speak, getting frustrated easily, starting a task and not finishing the task - instead going on to do something else, feeling overwhelmed and due to this, not even being able to start a task.

Now, I have been successfully using body doubling with clients from all over Australia.

Young woman with earphones smiling and waving at her laptop in a bright, modern room.

Types of Body Doubling We Offer

At Focus Pals we mainly use the following types of body doubling, adapted to suit individual needs:

Active Body Doubling

In these sessions, our staff member will actively work on their own tasks while you work on yours. We’ll connect virtually, share what we’re working on, and stay focused together. It is like having a co-working buddy to help you feel less alone and more motivated.

Silent Body Doubling

For those who prefer minimal interaction — our staff member will simply be present via video or phone as you work. You’ll know someone’s there, keeping you anchored and focused, without needing to chat.

Guided Body Doubling with Check-Ins

If you like more structure, we can guide you through timed work sprints with regular breaks and check-ins. This is great for big tasks or days when you feel easily distracted.

Don’t see the type of body doubling you’re looking for? Get in touch through our contact form to share your idea, we will work with you to support you in a way that suits you.

What kinds of tasks can I do during a body doubling session?

So many things, but especially the ones you've been avoiding. If it's been sitting on your worry list, we can tackle it together.

A body doubling session is your safe space to start, focus, and make progress, without judgment.

Here are just some of the tasks clients often work on:

✅ Uni assignments or study
✅ Work admin or reports
✅ Paying bills
✅ Booking appointments
✅ Replying to emails or texts
✅ Decluttering or tidying
✅ Meal prep or planning
✅ Sorting and categorising receipts for tax
✅Social media content creation
✅ Exercising

Whether it’s something small or something that’s been on your mind for weeks (or more), we’re here to help you take that first step. Let’s take it one task at a time — together.

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  • Body doubling is a simple yet powerful strategy that helps you stay focused, get started, and follow through on tasks. It works by pairing you with someone who is present virtually, while you work on your own goals. Just having another person “there” creates gentle accountability and makes it easier to overcome distractions or the feeling of being stuck.

    For many neurodivergent people, such as those with ADHD, autism, or executive dysfunction, starting and finishing tasks can feel overwhelming. A body double isn’t there to judge or micromanage; they are simply present, creating a calm and supportive environment. This presence reduces anxiety, increases motivation, and turns lonely or difficult tasks into something manageable.

  • Body doubling can be used for almost any activity. Activities such as cleaning, work projects, studying, life admin, or even self-care. It’s especially helpful when you feel paralysed by big to-do lists or have been putting something off for a long time.

  • The beauty of body doubling is that it’s adaptable and non-judgemental. Whether it’s a one-off session to tackle something you’ve been dreading or regular support to keep you on track, it’s a gentle and proven way to boost focus and productivity while feeling supported.

  • Life admin is all the behind-the-scenes stuff that keeps life running. Like booking appointments, replying to emails, sorting paperwork, managing social media/small business, paying bills, or organising digital clutter. These tasks might seem small, but when they pile up, they can quickly lead to stress, decision fatigue, and a sense of falling behind.

    Our Life Admin Support service helps take that weight off. By outsourcing your life admin load, you free up time, mental space, and energy for what really matters, rest, creativity, connection, or simply breathing a little easier knowing it’s all handled.