How ‘Double Body’ can make tedious tasks easier

If you find it hard to do errands like paying bills, folding laundry or cleaning the kitchen when you’re alone, here’s a productivity tip for you: Try tackling chores. this tedious with another person in the room. It’s a practice called “body duplication.”

No, this is not a clinical term or even a deeply researched concept, but it is a tool that people with attention deficit hyperactivity disorder (ADHD) use to stay productive. Something anyone can benefit from trying when they have the same problem.

What is body duplication?

“Double body is a strategy you work together with others when you’re trying to join or complete a task,” says Andrew Kahn, Psychology, deputy director of behavior change and expertise at non-profit organization Understandprovide resources for people with learning and attention problems.

“Double the body usually doesn’t involve any form of interaction, but in some cases, the doubles can serve as role models for the tasks. Or they can even participate in the same thing. task for motivation,” says Dr. Kahn.

Why does it work?

Although the benefits of body doubles have not been studied, anecdotal evidence indicates that exercise helps motivate people to keep working, which is something people with ADHD often struggle with. due to lower levels of the neurotransmitter dopamine, which plays a key role in the brain’s reward system.

Without an incentive reward, boring tasks can make you feel unbearable and are often removed from dopamine-producing activities instead. Think trying to settle a pile of bills, laundry, or dishes when your phone rings an Instagram notification.

But with body doubling, the presence of another person can be rewarding enough to keep you going. The presence of doubles can serve as a kind of organizational stimulus. There is indeed something similar in white noise research, says Dr. Kahn, which shows that the additional stimulation provided by white noise in a quiet setting can actually improve concentration by stimulating dopamine production.

Dr Kahn said: “Perhaps the presence of another person has a similar effect on brain chemistry, creating a form of neural ‘peer pressure’ or a feeling of support. Helps increase production and concentration of dopamine.

Different ways to practice body doubles even if you live alone

Before doing doubles with someone else, it’s important to establish some ground rules. Some of the different types of body doubles include the “pomo doro” technique, where you set a timer for the focus periods and the talking intervals.

You can also code the level of interaction you’d like to have with others in terms like a red light (meaning no talking) or a green light, during which talking is welcome or encouraged.

Even if you live alone, Facetime giving someone while performing tedious tasks (or even working together over video calls) counts as body double. The same rules are remotely applicable as the IRL.


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