For those individuals who have ADHD, finding the motivation to begin and/or complete mundane tasks, such as chores and homework, can be an enormous struggle. And oftentimes, this person will avoid or procrastinate on these tasks while looking for something far more appealing to engage their brain. In my line of work, that more tempting activity is playing hours and hours of video games.
While playing video games in a regulated manner can be a healthy recreational activity, when the gaming becomes addictive and necessary responsibilities are avoided, frustration creeps in for parents. The longer the gaming continues, the less motivation the gamer will have to complete tasks outside of their virtual world. And the cycle spins out of control.
When speaking with family members, I will often suggest they use the concept of body doubling to help their ADHD child get started, remain focused, and then eventually learn how to manage duller, but necessary projects on their own.
Body doubling is a technique that involves a person with ADHD working alongside another individual to help them stay focused and complete tasks.
The presence of another person creates a sense of accountability. Knowing that someone else is there and aware of what they are doing can motivate individuals with ADHD to stay on task and be more productive. This external accountability can act as a powerful motivator to initiate and sustain effort on tasks.
Body doubling provides an external structure that individuals with ADHD may find difficult to create for themselves. The body double can help establish a routine or framework within which tasks are tackled. When necessary, they can also break down the activity into smaller steps and may incorporate what is known as the Pomodoro Method. This is a method in which the person works for twenty-five minute increments and then takes a five to ten minutes break. This structure can make the task feel more manageable and less overwhelming.
Having a body double can help minimize distractions. The presence of another person can reduce the likelihood of wandering off-task or getting distracted by unrelated activities.
The body double can also help redirect attention back to the task when the individual with ADHD starts to lose focus. This gentle nudge can be crucial in maintaining sustained attention, especially during long or tedious tasks.
Body doubling offers emotional support, which can alleviate feelings of frustration or anxiety associated with difficult tasks. The body double can provide encouragement, positive reinforcement, and a sense of companionship, making the task feel less isolating.
The social aspect of body doubling can make mundane tasks more enjoyable. Engaging in light conversation, adding music or a podcast, and having someone else present can make the task feel less monotonous and more engaging.
One of the challenges individuals with ADHD face is initiating tasks. A body double can help break the inertia by encouraging the person to start and providing a clear point of initiation. This can be particularly useful for overcoming procrastination.
The body double can offer guidance and feedback, helping the individual with ADHD stay on track and make progress. This guidance can be especially beneficial for tasks that require a step-by-step approach.
Regularly using body doubling can help individuals with ADHD develop productive habits and routines, such as exercise, completing homework, and doing chores. Over time, the external support provided by the body double can become internalized, making it easier for the person to tackle similar tasks independently.
Successful completion of tasks can reinforce positive behaviours and build confidence and can eventually encourage individuals with ADHD to continue using effective strategies and to believe in their own ability to manage tasks.
To maximize the effectiveness of body doubling, it’s important to customize the approach to the individual’s needs:
Choosing the Right Body Double: The body double should be someone the individual with ADHD feels comfortable with and trusts. This could be a friend, family member, coach, or colleague.
Setting Clear Expectations: Both parties should have a clear understanding of what the task involves and the role of the body double. This includes setting boundaries and discussing how the body double can best provide support.This approach takes collaborative conversation where all parties can contribute content and find a plan that will be the most successful.
Creating a Productive Environment: The physical environment should be conducive to focus and productivity. This might involve minimizing potential distractions, having necessary materials readily available, and setting a specific time and place for the task.
Flexibility and Adaptation: The body doubling process should be flexible and adaptable to the changing needs and preferences of the individual with ADHD. Regular check-ins and adjustments can help ensure that the approach remains effective.
By providing accountability, structure, emotional and social support, practical assistance, and opportunities for habit formation, body doubling can significantly enhance productivity and reduce the challenges associated with ADHD. The more successes achieved in areas outside of gaming, the more the gamer understands that they no longer need to play video games as much to avoid other tasks. Customizing the approach to the individual’s unique needs ensures that body doubling remains a flexible and effective strategy for overcoming difficulties and eventually turning the gamers attention to more important activities in their daily life.