Helpful Hints for ADHD: The Power of Body Doubling

- by Debra Kessler, Psy.D. -

As a parent of a child with ADHD, you know the struggles of getting them to focus and get things done. You may or may not have heard of a strategy called body doubling. Working alongside another person while doing a task can be helpful. It can make a big difference in helping them concentrate and stay motivated. Let’s dive into what body doubling is, its benefits, and some easy tips on how to use it with your child!

What is Body Doubling?

Body doubling means having someone sit or work with your child while they are doing homework or other tasks. A parent, sibling, or even a friend can be an appropriate choice. The goal is to create a warm, accepting environment that supports and models better focus and getting things done.

Why Body Doubling Helps

1. More Motivation: When another person is around, your child might feel encouraged to stay on task. Knowing someone is watching can help them resist distractions.

2. Better Focus: A buddy nearby can help your child concentrate. It creates a sense of structure, helping them avoid getting sidetracked by the world around them.

3. Feeling Supported: Kids with ADHD sometimes feel lonely or overwhelmed. Working alongside someone can make them feel less isolated and more supported.

4. Learning by Watching: When your child sees someone else working, it can inspire them to do the same, helping them learn good habits.

Tips for Using Body Doubling Effectively

1. Pick the Right Person: You, a sibling, or a close friend are options to consider. Make sure it’s someone who is not too distracting. Be sure to lecture on the effectiveness of modifications to the arrangement. 

2. Set Clear Goals: Work with your child to consider how this may be helpful. Have they even noticed what makes it easier to get things done? Making the link between getting things done and those things that helped is powerful in growing their sense of mastery. Whether it’s finishing homework or cleaning their room, having specific goals can help them focus.

3. Create a Good Workspace: Find a quiet spot in your home where your child can work without too many distractions. A clean, organ-sized space can help signal your child that it’s time to work.

4. Use Technology: If you can’t be there in person, consider using video calls. Your child can work with a friend or family member virtually, which can still provide that sense of support.

5. Take Breaks: Include breaks during work sessions. Encourage movement during these breaks to help reset and get out the wiggles. It also helps decrease the sense of being overwhelmed when managing assignments. Use a timer to show them when it’s time to take a break.

6. Make It Fun: Being playful helps with motivation. Ultimately, it is about growing joy in doing things. Consider incorporating playful challenges to keep younger kids engaged.

7. Talk About What Works: After trying body doubling, ask your child how they felt about it. What did they like? What didn’t work? This feedback can help you both adjust and improve the process.

Age Considerations

- For Young Children (Ages 5-10): Keep the sessions short and fun. Use play and imagination to make tasks feel less like work.

For Tweens (Ages 11-13): Allow them to choose their body double and set their own goals. This will give them a sense of independence and responsibility. 

For Teens (Ages 14-18): Encourage them to take charge of their body doubling sessions. Let them decide who to work with and how to manage their time. Discipline grows with practice.

Conclusion

Body doubling is a simple and effective way to help children with ADHD focus and get things done. Using this technique, you can create a supportive environment that encourages your child to stay on task. Having someone there can make a big difference, whether you, a sibling, or a friend. So why not give body doubling a try? With some practice, it could become a great tool to help your child succeed!