Body Doubling

• Are recovering from burnout.
• Have trouble starting or finishing tasks.
• Feel overwhelmed by what you need to do.
• Get stuck in cycles of putting things off or avoiding them.
• Feel worn out by masking.
• Feel lonely and want support to feel less isolated.

Body doubling can help make tasks feel easier. It gives support and can help your brain stay focused. It may make tasks feel less stressful, help when you feel overwhelmed by too much information or sensory input, and create a routine that feels more predictable and comfortable.

Body doubling can be helpful for you and other autistic people for several reasons:

• Focus: Having another person nearby can help you pay attention and stay focused on what you are doing.
• Feeling Calm: When you feel stressed or overwhelmed, a calm person nearby can help
  you feel safer and more relaxed.
• Support to Get Started: Having someone with you can make it easier to start a task. Their presence can help you stay on track without making you feel pressured.
• Less Mental Work: A body double can help you think through a task or break it into smaller steps. This can make getting started feel easier.
• Working Together: Seeing someone else working quietly can help you keep going and
  follow a steady routine.

All these things can make body doubling a useful tool for helping you and other autistic people get things done.

These are a few things a body double can do to help you:

• Work with you – A body double can do a task next to you when you don’t want to do it alone. For example, if you don’t like going to the gym, support staff can go with you and exercise alongside you.
• Work on the same task next to you – A body double can work on the same kind of task or a similar one right beside you. For example, if you’re doing schoolwork, someone can sit with you reading or studying their own work.
• Keep you company – A body double can go with you while you do a task you don’t like to help you feel motivated. For example, instead of doing laundry by yourself, a friend can go to the laundromat with you.
• Nearby but doing their own thing – A body double stays close to you while you do your task, but the body double is working on something else. For example, you work on homework at the kitchen table while a parent cooks dinner nearby.

These additional resources may be helpful in learning more about body doubling and how you can
use it in your own life.

• Body Doubling: A Guide for Neurodivergent People
• “Body Doubling” for Autistic Adults: Why It Works & How to Use It
• How a Body Double Can Help You Focus and Be More Productive
• What is Body Doubling?
• What Is Body Doubling for Autism and Why Does It Help?

You can use body doubling in-person or online through virtual groups or video chats. There are
also a number of ways to get creative with body doubling.

In-Person

• Nearby Support – Your body double doesn’t have to help you. Just having them nearby might be enough to keep you going.
• Side-by-Side Support – Ask your body double to do a similar task, like cleaning or folding laundry. Working on the same kind of thing can help you stay motivated.
• Co-working Sessions – Go to a quiet place, like a library, where other people are also working. Being around others who are focused can help you focus too.

Online

• Audio Only – Talking on an audio-only call can help you feel less overwhelmed by sounds and sights, while still giving you a sense of motivation.
• Video Sessions – Watching someone else work on a screen can give you the push you need to start and finish your own tasks.
• Co-Working Communities – There are online groups for autistic people that are made just for body doubling, which help you focus on your tasks.

Body doubling works best when you and your double talk about what to expect before you start.
Here are some tips to make it work well:

• Set the rules – Before you begin, talk about what you want from your body double. Tell them how they can help you best, and what you do or don’t want them to do.
• Be supportive – It’s very important that your body double is helpful and kind. Pick someone you feel good with and who won’t judge you.
• See each other – Body doubling works better when you can see your double. If you’re online, turn on your cameras and check in with each other while you work.
• Use a timer – Thinking about how long a task takes can feel like too much. Instead, set a timer for a short time to help you focus. When the timer goes off, take a break.

If you need help finding a body double, here are some places to look:

• Family and close friends – They can be good body doubles because you already trust and support each other.
• Other autistic people – They understand how hard it can be to finish tasks and deal with too much noise or stimulation. They might also be looking for support.
• Disability groups – These groups may have staff or volunteers who can help you stay focused on a task.
• Online body doubling websites – These sites can match you with someone who is also looking for support.

Body doubling doesn’t work for every autistic person. The idea is that having someone nearby helps you feel calm and focused. But if having someone around actually makes you feel more stressed or anxious, then body doubling probably isn’t right for you.

Here are a few other times when body doubling might not be a good choice:

• The other person talks too much.
• The task needs to be done alone (like meditation).
  There is no clear plan or structure for what you’re doing.

These additional resources may be helpful in learning more about body doubling and how you can use it in your own life.

• Body Doubling: A Guide for Neurodivergent People
• “Body Doubling” for Autistic Adults: Why It Works & How to Use It
• How a Body Double Can Help You Focus and Be More Productive
• What is Body Doubling?
• What Is Body Doubling for Autism and Why Does It Help?