The ADHD body double: A unique tool for getting things done

Original Article ↗ Hacker News Discussion ↗

Body Doubling and ADHD: Mixed Experiences

  • Many commenters with ADHD (diagnosed or suspected) report big productivity boosts when someone else is physically present: cleaning, life admin, coding, or studying suddenly become doable.
  • Others say the same presence (especially in meetings or pair sessions) is exhausting, anxiety‑inducing, or completely counterproductive.
  • Some see body doubling as social pressure or accountability (“I don’t want to look like I’m slacking”), others as calming co‑regulation that reduces self‑imposed pressure and executive dysfunction.
  • Several note it works best for visually sequenced tasks (tidying, chores, debugging) or for “getting over the hump” to start.

Pair Programming as Body Double

  • Some programmers with ADHD report being dramatically more productive when pairing: fewer rabbit holes, faster unblocking, better design decisions, and long‑term quality gains.
  • Others hate pairing: feel watched, can’t think clearly, find it draining, or see no productivity gain versus short design discussions and code reviews.
  • Debate over whether the benefit is “real help” vs. just fear of looking incompetent; some argue that even if it’s social pressure, the outcome is useful.

Tools and Environments

  • Focusmate, Flow Club, Focus101, coworking Discords, Twitch “coworking” streams, and “study with me” videos are widely cited as effective online body‑doubling variants.
  • Coworking spaces or libraries with strangers around often reproduce the effect; being near friends or coworkers can either help or totally destroy focus, depending on the person.
  • Some consciously expose their screen in public or in open offices to harness mild social pressure (“library effect”).

Alternatives: Noise, Medication, Coaching

  • Many use white/brown noise, rain, or cafe sounds to create a stable sound bubble and boost focus; some mention custom noise generators and apps.
  • There is disagreement over long‑term stimulant use: some warn about neuronal changes and side effects; others point out unmanaged ADHD also has costs.
  • ADHD coaching and “externalizing triggers” are mentioned as a broader, semi‑evidence‑based framework that body doubling could fit into.

Skepticism and Meta‑Discussion

  • Several note there’s almost no formal research specifically on “body doubling”; evidence is mostly anecdotal.
  • Some criticize the article’s writing quality, design (broken menus, popups, scroll hijacking), and quasi‑spiritual language (e.g., “chi”), though others reframe that as nervous system co‑regulation.