Get sh*t done with body-doubling
Have you heard of the concept of body-doubling? Maybe you know it as accountability partnering?
It can be an absolute game-changer for getting those tasks completed that fill you with a sense of dread or cause analysis paralysis.
There’s always that one task on your to do list that keeps getting put off because you just don’t know how to start it. When I identify a task like that, I book an hour of body-doubling and smash through it and in no time - it’s like a door has been opened in my brain and I’m finally able to access what I need to complete it!
If it’s something you’ve not tried yet, here’s all the info you need to get started.
What is it?
Physically (or virtually) sitting with someone while you get tricky tasks done - typically for an hour, but it totally depends on you. The idea is to choose a task you know you can do, but just can’t seem to get started on. Your partner is not there to help you with the work, they’re just lending you their presence.
Why do it?
One of the big challenges for an ADHD brain is doing the tasks that provide very little dopamine, or induce social anxiety (professional phone calls, anyone?). We’ll often procrastinate on them for a while, until they can’t be ignored any longer. This can create added stress and overwhelm, which we really don’t need. Having an accountability partner can help us to get things done when our brain isn’t cooperating!
How does it work?
Start the session by telling your partner what you’ll be using the time to work on and ask what they’ll be working on. Let them know what you’ll come back together a few minutes before the end to share how far you each got. Telling someone what you intend to do - and having them sit there while you do it - is a great motivator for our brains.
If you’re working virtually, it’s a good idea to turn your mics off, then, just get on with it. It might be an email you’ve been putting off, a difficult phone call, a blog post you’ve been procrastinating over, or online learning that you know will benefit you but just can’t seem to get started on.
At the end of the session, mics back on and share how you both did. How much of the task did you complete? How are you feeling? Have you identified a need for more support to complete it?
Completing even part of what you set out to do will provide that rush of that delicious dopamine, which will spur you on to do more.
My top tips
Identify a good partner - preferably someone supportive, who will celebrate whatever you manage to achieve in the session (and also won’t distract you by talking throughout!). This might be a bit trial and error as you figure out what works best for you.
Choose a small/manageable task - if there’s something big you’ve been putting off, start by breaking it down into smaller tasks and just focus on one during the session (you can always arrange more sessions if needed).
If you choose to do this virtually (which is usually my preferred method) make sure you keep your cameras on, but turn your mics off while you’re working. This helps maintain the accountability while limiting distractions. You can use the chat function to communicate, but try to keep this to a minimum.
Do what works for you and your partner! Feel free to throw all my tips out of the window. If you and your partner work better when talking through what you’re doing, then great, have at it! If you feel uncomfortable working with the cameras on, turn them off. There’s no set rules for this. Figure out what works for you and go with it.
I offer accountability sessions to all of my clients as part of their coaching package, as I recognise the huge benefit it can have. But you don’t need to have a coach to benefit from it yourself - you could use a friend, family member, colleague, or even an online community (many ADHD communities offer sessions).