Why Body Doubling Could Be the Focus Boost You’ve Been Missing

Struggling to Stay Focused When Working Alone?

Does the start of your workday often look like a dozen browser tabs open, a half-written email, and a creeping sense of overwhelm? Many of us face that silent productivity drain—especially when working from home or solo. The issue isn’t lack of effort; it’s that concentration can feel slippery when there's nobody holding space alongside.

What if simply having another person present—quietly—could help you center your attention and actually enjoy the flow again?

What Is Body Doubling, and Why It’s Gaining Traction

“Body doubling” means working alongside someone else—physically or virtually—without direct interaction. One study by the University of East London, using the Flown virtual coworking platform, showed most participants felt more focused and efficient using this method.

Alice Lang, a London-based PR executive, said:

“Body doubling feels like the perfect middle ground… I still get to work from home, but with some company when I need it”.

The trend is picking up speed: The Times reports companies offering remote staff options to work in shared virtual rooms to help ease loneliness and improve accountability. There’s no magic in the method—just quiet presence acts as a gentle anchor, leveraging subtle peer pressure and shared intention to help minds stay on task.

How to Try Body Doubling—A Simple Framework

Here’s a basic structure to begin testing body doubling:

1. Choose a partner — a coworker, friend, or fellow remote worker.

2. Set a shared start — agree to start at a fixed time together.

3. Say your goal upfront — “I’ll work on the project outline for 45 minutes.”

4. Work in silence — leave video on, mic muted, no chit-chat.

5. End with a check-in — briefly share what you completed.
   

Mental health experts suggest this method supports executive function, especially for task initiation—making it useful for anyone, with or without ADHD.

Real Results: More Focus, Less Isolation

A recent analysis indicates body doubling reduces loneliness and heightens productivity. For many, remote work means longer hours but less social contact—body doubling provides a bridge.

One workplace psychologist notes that when people feel someone is watching—ever so subtly—they’re less likely to drift off or switch tasks needlessly .

Add a Productivity Tool to Lock in the Habit

Of course, habits stick best when tracked and structured. That’s where Illumtori comes in. It lets you schedule body doubling blocks, track your focus sessions, and visually align your priorities for the day.

I use it to schedule two 45-minute body doubling sessions per week. Illumtori sends reminders and shows streaks on a dashboard. Seeing progress reinforces my routine and helps prevent drift.

One tool I personally use to reduce decision fatigue is Illumtori — it helps me visualize my daily priorities in 30 seconds. You can check it out here.

Comparison: Before and After Tracking With Illumtori

Without Illumtori:
• You scramble to remember when to double-block time
• Sessions feel optional, often get postponed
• No sense of streak or habit formation

With Illumtori:
• Sessions are on your calendar with reminders
• You track each session and see streaks growing
• You get visual insight into when and why your focus works best

With this simple added structure, what felt inconsistent now feels doable and clear.

A Success Story

My friend Jordan, a freelance graphic designer, began body doubling a month ago. Midday focus used to slump—drafts sat unfinished. She started 45-minute silent video work sessions twice weekly with a peer, logging them in Illumtori.

Result: She completed a full presentation deck ahead of schedule and felt calmer, more motivated, and far less isolated.

How to Make It Work for You

• Decide frequency — start small: once or twice a week.

• Be specific — state exactly what you'll work on.

• Use Illumtori — honor your sessions and keep momentum.

• Reflect weekly — how did it feel? Did output improve?

• Adjust — experiment with session length or who you work with.

Should You Try It?

If you often lose steam when working alone, if focus slips through the cracks, or if remote work feels isolating, body doubling is a low-cost, low-risk experiment. It’s easy to test, no special skills needed, and just a bit of shared presence can make the difference.

Pair it with Illumtori, and you get structured habit-building, visual rewards, and an easy way to integrate it into your routine—without feeling pressured.

Final Thought

You don’t have to fight focus with more effort. Sometimes the solution is subtle: a friendly presence and a bit of structure. Body doubling provides focus by design. Illumtori helps you track and sustain that focus.

Start small, log your sessions, and notice how just a shared 45 minutes can help clarity and calm find their way back into your workday.