Mastering the Art of Body Doubling to boost Focus and Productivity working from Home

By Cris R.


195 Days ago


3 Min read

Since the height of the Covid-19 pandemic, working from home has become increasingly popular in recent years, offering flexibility and convenience. For some, it was an easy transition; for others, it has been challenging because with freedom comes the challenge of staying focused and productive amidst various distractions. Many found it hard to focus and be as productive at home as they would in their office. One innovative practice that emerged to help workers achieve better results is body doubling. 

What is body doubling?

Imagine having a supportive colleague by your side, keeping you on track and motivated throughout the day. Body doubling sounds like cloning a body, but as much as you would love to have an extra “you” to help around the house, science isn’t quite there yet. It involves partnering up with another person, even if they’re not physically present, to enhance your productivity. It’s like having a personal cheerleader who helps you stay focused and accountable. Body doubling was, however, at the early beginning, a method developed to enable individuals with ADHD to concentrate and finish tasks by working alongside someone in the same room, but that’s been proven to work with high results for everybody. 

Some people are more motivated and focused when they have someone else around to hold them accountable. This person can be a colleague, a friend, or a stranger. They don’t need to participate in whatever task you are trying to accomplish actively; just their presence or close proximity (online) can help you focus. Their presence essentially makes you feel more determined to start and complete difficult or tedious tasks that you would normally “drag” on. 

How to master body doubling working from home? 

To embark on your body-doubling journey, the first step is to find your virtual work buddy. The key is to find someone who shares similar goals and values productivity. You can set up regular virtual meetings or use online tools to stay connected. 

For example, someone who is able to sit and read quietly while you work, knit, or work on their laptop independently. They don’t even have to be there physically either; many remote workers have found success with body doubling virtually. Together, you’ll become each other’s motivation and support system by creating a workspace where you and your body double can work peacefully is also important to get the full benefits of the technique. Some other ways to make body doubling and working from home easier are:

  • Set work hours – dedicate a block of time in the day to focus solely on your work tasks. This also helps your body double to plan its day to be present while you work. 
  • Limit distractions – work in a quiet area, no TV, and avoid unnecessary use of devices or apps.
  • Have intermittent check-ins with your body double to track progress, especially if you are using the virtual option

How to body double with Focus 101?

Once in the platform, we’ll find you a partner that can work at the same time as you. Discuss your work schedule, breaks, and goals with him/her, and ensure that you’re both on the same page. It’s important to respect each other’s time and commitments. The magic of body doubling with Focus 101 lies in its ability to hold you accountable for your work. During your scheduled work sessions, both you and your virtual work buddy commit to working on your respective tasks. You can choose to work silently together, put some background sounds, and/or provide periodic check-ins to stay motivated. By knowing that someone is working alongside you can boost your focus and help you resist the temptation to procrastinate.

At the end of your set time, Focus 101 will let you know 5 minutes before so it allows you to share your progress and celebrate achievements with your accountability peer. You can even set milestones and reward yourselves when you reach them. This sense of shared accomplishment makes the journey more enjoyable and reinforces your commitment to staying focused and productive.

How to get the best when body doubling with Focus 101?

We strongly recommend that to enhance the effectiveness of body doubling, it’s important to create an inspiring workspace. A clutter-free environment with personalized touches can uplift your mood and stimulate creativity. So, decorate your workspace with things that inspire you, such as motivational quotes, plants, or pictures of loved ones. A dedicated workspace will further improve your focus and productivity while body doubling.

And remember, body doubling doesn’t have to be all serious and strict. Embrace the fun side of this technique! Take short breaks together, engage in friendly conversations, or play energizing music in the background; injecting a bit of lightheartedness into your body-doubling sessions can make them more enjoyable and help you maintain a positive mindset throughout the day.All in all, you don’t have to be diagnosed with ADHD to practice the body doubling technique. It’s common for people working from home to experience a lack of focus. After all, you’re at home where your TV and favorite Netflix series is but a click of a remote away, in addition to other distractions like pets, noise, or your comfy bed or sofa. Body doubling is like having a virtual sidekick who keeps you focused and motivated while you work from home. It’s all about finding a work buddy who shares your productivity goals and setting boundaries to create a structured environment to help remote workers stay on course working from home by providing the accountability and motivation they need to soldier through difficult tasks and be more productive. It’s a game-changer that can take your work-from-home experience to a whole new level of productivity and enjoyment. Happy body doubling!

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