Ever find it easier to get things done when someone else is around? Perhaps we suddenly become much more productive when we're working in a coffee shop, studying alongside a friend or sitting in a busy office. Yet, when we're left to our own devices, even the simplest tasks can feel like a struggle.
There's actually a name for this phenomenon: body doubling. And it's becoming an increasingly popular way to tackle procrastination, improve focus and build better working habits.
But what is body doubling, how does it work, and why can having another person around make such a difference to our productivity? More importantly, how can we use it to make progress on the things that matter?
In this guide, we'll explore everything we need to know about body doubling, from the psychology behind it to practical ways we can introduce it into our everyday routines. We'll also look at how the 95 app makes it easier to experience the benefits of working alongside others, wherever we happen to be.
What Is Body Doubling?
Body doubling is a productivity technique that involves working alongside another person to help us stay focused, motivated and accountable. The other person doesn't need to be involved in our task, offer advice or even speak to us. Their presence alone can provide the encouragement and structure we need to get things done.
We might sit together in the same room, work alongside a friend in a library or join an online coworking session with people we've never met. The important thing is that we're sharing the experience of getting things done.
For example, imagine we've been putting off an important piece of paperwork for days. Every time we sit down to tackle it, something else seems more interesting. But when a friend sits nearby and starts working on their own project, we suddenly find it much easier to get started.
That's body doubling in action. We're still responsible for our own work, but having someone else there creates a shared sense of purpose that can make following through feel much easier.
It's a simple idea, but one that can make a surprisingly big difference to how we approach everyday tasks.
How Does Body Doubling Work?
So why does having another person around help us concentrate? While everyone's experience is different, there are several reasons why body doubling can be an effective productivity technique.
1. It makes getting started easier
Sometimes, the hardest part of any task is simply beginning. We know what needs doing, we have the time available, and yet we keep finding reasons to put it off.
When we're working alongside someone else, there's a little more structure to the situation. We've made a commitment to show up, and there's another person doing the same. This can help us overcome that initial resistance and take the first step.
2. It creates a sense of accountability
When we're working alone, it's easy to abandon our plans without anyone noticing. We can decide to check our emails, scroll through social media or leave a task until tomorrow without having to explain ourselves.
Body doubling introduces a gentle sense of accountability. Knowing that someone else is working alongside us can encourage us to stick with our original intention. We're not necessarily accountable for the amount of work we produce, but we're sharing a commitment to making the time count.
3. It helps reduce distractions
Distractions are everywhere. From notifications and incoming messages to household chores and that seemingly urgent need to reorganise our desk, there are plenty of ways to avoid the task in front of us.
Working alongside another person can help us create an environment where concentrating feels more natural. When we see someone else getting on with their work, we're more likely to settle into our own.
4. It creates positive momentum
There's something motivating about being surrounded by people who are making progress. We don't need to be working towards the same goal to benefit from that shared energy.
Whether we're writing an essay, building a business, working through emails or planning our next project, seeing other people show up and put in the effort can encourage us to do the same.
Who Can Benefit From Body Doubling?
Body doubling is often discussed in relation to ADHD, but its benefits aren't limited to people with attention-related difficulties. In fact, almost anyone who struggles with procrastination, motivation or maintaining focus can experiment with this approach.
It can be particularly useful for:
People with ADHD: Some people with ADHD experience difficulties with executive functioning, including task initiation, planning and maintaining attention. Body doubling can provide helpful external structure and a shared working environment. While it's not a treatment for ADHD, many people find it a useful strategy for managing everyday responsibilities.
Students: Studying for exams, completing assignments and revising can quickly become overwhelming. Working alongside another student can help us establish a routine, stay focused and make consistent progress.
Freelancers and remote workers: Working from home offers plenty of flexibility, but it can also mean missing out on the structure and social interaction of a traditional workplace. Virtual body doubling can recreate some of that shared working atmosphere without requiring us to leave the house.
Entrepreneurs and business owners: When we're responsible for every aspect of a business, it's easy to get distracted by competing priorities. Having someone alongside us can help us protect time for the important work that moves things forward.
Anyone who procrastinates: Whether we're avoiding household chores, putting off personal projects or struggling to keep up with everyday admin, body doubling can give us a helpful reason to get started.
What Is Virtual Body Doubling?
Traditional body doubling involves sharing a physical space with another person. Virtual body doubling takes the same principle online, allowing us to work alongside others without needing to be in the same location.
We might join a video call with a friend, take part in an online study session or use a dedicated virtual coworking platform. Everyone works on their own tasks, but there's a shared understanding that we're all there to concentrate and make progress.
Virtual body doubling is particularly useful when we're working remotely, living alone or struggling to find people with similar schedules. We can enjoy the benefits of working alongside others without having to organise a meeting or travel somewhere.
And here's the best part: we don't necessarily need webcams, microphones or conversations. Sometimes, all we need is to know that other people are in the room, doing their own thing.
How to Try Body Doubling: 6 Practical Tips
Ready to give body doubling a go? We don't need a complicated productivity system to get started. A few simple steps can help us make the most of the experience.
1. Choose one task to focus on
Before starting, let's decide what we actually want to accomplish. Rather than setting ourselves an enormous goal like getting everything done, we can choose something specific and manageable.
For example, we might want to write 500 words, complete three outstanding emails, revise one chapter or spend some time organising our finances. Having a clear intention gives our session direction.
2. Find a body double
Our body double could be a friend, colleague, study partner or someone from an online coworking community. We don't need to share the same interests or be working towards identical goals.
The important thing is finding someone who is happy to share a little focused time with us.
3. Set a realistic time limit
We don't need to commit to hours of uninterrupted work. Starting with a 20- or 25-minute session can be a great way to build momentum without feeling overwhelmed.
We can use a Pomodoro-style approach, working for a set period before taking a short break. As we become more comfortable, we can experiment with different session lengths to find what works best.
4. Agree on how the session will work
Some people prefer to check in at the beginning and end of a session, while others are happy to work quietly alongside one another. There's no single right approach.
We can simply agree on what we're working towards, when we'll finish and whether we'd like to share our progress afterwards.
5. Minimise distractions
Let's make it easier to concentrate by putting our phones away, closing unnecessary browser tabs and preparing everything we'll need before starting.
We don't need to achieve perfect focus. The aim is simply to create an environment that helps us return to our task whenever our attention wanders.
6. Celebrate showing up
One of the biggest mistakes we can make is measuring success only by how much we've completed. Sometimes, starting a task we've been avoiding for weeks is an achievement in itself.
At the end of our session, we can take a moment to recognise what went well, acknowledge our progress and decide what we'd like to work on next time.
How 95 Makes Body Doubling Easier
At 95, we believe that getting things done is easier when we're not doing it alone. That's why we've built an accountability network designed to help people turn good intentions into consistent action.
We know that setting goals is only half the battle. We can make endless to-do lists, plan our weeks and promise ourselves that tomorrow will be different. But without the right support, it's surprisingly easy to fall back into old habits.
That's where the 95 app comes in.
Our Focus Together feature brings the benefits of virtual body doubling directly into the 95 experience. It gives us a shared online space where we can work alongside other people, stay focused and make progress on our individual goals.
Here's how it works:
Join a room of people who are working: Instead of trying to concentrate in isolation, we can join other people who are also making time for their goals. Everyone has their own priorities, but we're all there for the same reason: to get things done.
Start a focused Pomodoro session: We can choose a specific outcome for our session and use a timer to protect that block of time. Whether we're studying, writing, working or tackling everyday tasks, we've got a clear reason to stay on track.
Enjoy company without the pressure of a meeting: Focus Together is designed to make body doubling simple. There are no webcams, microphones or expectations of small talk. We can see that other people are working without having to be on camera or make conversation.
Show up and make progress: Photos at the beginning and end of a session can help us mark our progress and create a visible record of the time we've put in.
It's body doubling without the fuss. We get the reassurance of knowing that other people are working alongside us, while staying free to concentrate on whatever matters to us.
Body Doubling Is Just One Part of the 95 Experience
While Focus Together is a great way to build focused working habits, we know that lasting progress takes more than a single productive session.
That's why 95 brings together several ways to build accountability into everyday life.
We can find an accountability partner who understands our goals, join a group of like-minded people or track our habits alongside friends. We can break bigger ambitions into manageable milestones, check in on our progress and celebrate the small wins that keep us moving forward.
Whether we're trying to get fit, build a business, finish a creative project, study for an exam or simply establish a better daily routine, we can find people who want to make progress alongside us.
And because we're all human, there's no expectation that we'll get everything right every day. We might miss a session, lose motivation or have a week when nothing seems to go to plan. That's life. What matters is having the support to get back on track without feeling guilty about it.
We believe accountability should encourage us, not make us feel judged. It's about creating an environment where showing up feels worthwhile and progress becomes something we can share.
Does Body Doubling Really Work?
Body doubling isn't a magic solution, and it won't automatically make every task enjoyable or eliminate distractions completely. Different approaches work for different people, and we might need to experiment to find the right setup.
However, the underlying principle is straightforward: our environment and the people around us can influence how we behave. When we make a commitment visible, share our intentions and spend time with others who are also working towards something, we create additional reasons to follow through.
For many of us, that's a much more sustainable approach than relying on motivation or willpower alone.
The real value of body doubling is that it reminds us we don't have to tackle every challenge independently. We can take responsibility for our own progress while still benefiting from the encouragement and presence of other people.
Final Thoughts: We Don't Have to Do It Alone
So, what is body doubling? At its heart, it's a simple but powerful way of making progress together. By working alongside another person, we can create a sense of accountability, make it easier to get started and build the momentum we need to follow through.
Whether we're studying for an exam, working from home, building a business or finally tackling that growing list of everyday tasks, having someone alongside us can make the experience feel a little less daunting.
And with tools like Focus Together, we don't even need to be in the same room to enjoy the benefits.
At 95, we're making it easier to find our people, share our goals and build better habits through human accountability. Because productivity isn't just about working harder or finding another clever hack. It's about creating the right conditions to make progress, consistently.
Ready to stop going it alone? Join 95 and discover how much easier making progress can be when we do it together. Get started with seven days of Focus Together free, with no card required, and find your people at Try95.com.