One of the characteristics of ADHD is finding it difficult to start and focus on tasks. You may know what needs to be done but keep putting it off or find it difficult to focus on and complete a task. Many people with ADHD also find it extremely challenging to carry out tasks that seem uninteresting.
Without deadlines or an immediate negative consequence, you may fall behind with life admin tasks and find yourself overwhelmed with an ever-increasing to-do list.
What is Body Doubling?
Body doubling is an effective way of helping people with ADHD to complete tasks.
Body doubling means having someone present either in the same room or virtually, for a set amount of time while the other person works on a task. The body double keeps track of time and allows for regular breaks.
The body double can be silent, doing their own task or be focused on the other person, helping them to stay on track, providing encouragement and helping with decision making.
How does Body doubling help?
A body double provides motivation, a sense of focus and a calm presence. They will be able to model effective ways to carry out routine tasks.
Using a body double can help a person with ADHD to practice working on tasks in a more effective way, by scheduling regular breaks and stretching or getting up from the desk for example.
The body double can help to set the tone by reminding you to turn off distracting notifications and to get everything together that you need in order to carry out the task.
For some people, having a body double to talk to about what they are doing and the feelings that come up can be a helpful way of working through decision making tasks.
Because the body double is monitoring time, it can be an effective way to gamify a task, making it more engaging and achievable.
By using a body double we make ourselves accountable - making another person aware of our goals makes us more likely to complete them.
Space Creators is now offering virtual body doubling sessions to help you complete tasks.
If you or someone you know needs practical and emotional support with decluttering and organising their paperwork and belongings, Space Creators is here to help.
Call or text Heather on 07833 472591 for an informal friendly chat or to arrange a consultation
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