A simple practice that’s helping people focus, reflect, and take meaningful action.
You know that feeling. You want to work on your goals, but somehow the time slips away. You have big dreams, deep intentions, and even clear next steps, but the start feels heavy. The focus feels distant. The follow-through? Even harder.
You're not lazy, you're not broken, you're wired for connection, and that’s where body doubling comes in.
What Is Body Doubling, Really?
Body doubling is a simple yet powerful practice in which you work alongside someone else, virtually or in person, not to collaborate but to stay focused. You’re both doing your own thing, but the shared presence creates just enough accountability and energy to help you start and keep going.
It’s not about being watched. It’s about being witnessed.
It can look like:
- Sitting in a Zoom room, cameras on but mics off, getting work done.
- Doing a check-in at the start, focusing quietly, then regrouping after.
- Joining a virtual space where people silently co-work or occasionally ask questions.
No pressure. Just shared purpose.
Why It Works: The Science of Shared Focus
Body doubling works because humans are social creatures. Our brains respond to the presence of others. Here’s a peek at what’s happening behind the scenes:
Co-regulation & mirror neurons
Being with others can calm our nervous system and help us mirror focus and calm.
External motivation
When someone else is showing up too, it’s easier to move from intention to action.
Gentle accountability
You don’t need someone to tell you to work—just knowing someone is nearby often does the trick.
During the pandemic, body doubling gained popularity, especially in ADHD communities. With so many people working in isolation, struggling to focus, and craving connection, platforms like FLOWN and Groove offered structure and support when it was needed most.
But you don’t have to be neurodivergent to benefit from body doubling. If you’ve ever struggled with getting started or staying focused, this practice might be just what you need.
My Experience: From Scattered to Supported
I started using Groove about two years ago, and later joined FLOWN. I didn’t expect much. But it more than 10xed my productivity—and not just because I had people on a screen with me.
It gave me space to talk out my goals, pause and reflect, and feel seen, even while quietly working on my own. That support made all the difference.
I started making real progress on personal goals, business tasks, and long-postponed projects. Perhaps even more meaningful, I found a supportive community of like-minded people who reminded me that I wasn’t alone in the struggle or in the vision I was building.
Common Misconceptions About Body Doubling
Let’s clear up a few things.
“It’s only for people with ADHD.” While it became popular in ADHD spaces, anyone can benefit. If you get overwhelmed, distracted, or stuck, body doubling can help you move forward.
“It’s awkward or risky to work with strangers.”
That’s a valid concern, but most virtual sessions are structured to be low-pressure and respectful. You can turn off your camera or just listen in until you’re comfortable.
“I won’t actually focus.”
Many people find the opposite to be true. Just knowing someone else is working beside you can make it easier to stay on task.
“I have to talk or be social.”
Not at all. You can stay muted the whole time. The power is in the presence, not in the conversation.
Want to Try It? Here’s Where to Start
If your future self is calling, body doubling might be the structure that helps you show up. Here are a few spaces I recommend:
- Try FLOWN, a platform offering structured deep work sessions, silent co-working, and reflective check-ins. It's free, so you can see if the rhythm works for you.
- Try Groove, a mobile-only co-working platform where you can join 50-minute focus sessions with small groups. It offers a free trial, and after that, it’s just $8 per month.
- Explore ThinkDivergent,
a completely free, text-only body doubling app for desktop or mobile. You can check
in via chat, which is perfect if you prefer a quieter, non-video experience.
If you attend an emPowerHour session, keep an eye out. We’ll soon be sending special invites to our private body-doubling community. It’s a no-pressure space to work on workshop assignments or anything your future self is calling you to do.
Small Shifts, Big Momentum
Body doubling isn’t about working harder. It’s about working with others—gently, intentionally, and in a way that supports how you function best. Sometimes, just showing up next to someone else is enough to move from stuck to starting.
Sometimes, having a space to reflect—even quietly—makes the difference between dreaming and doing. Try it. Explore it. And most importantly, keep showing up for the version of you you’re becoming. Your future self is worth it.
Note: This blog has my referral links for both FLOWN and Groove 😊