I started 'body doubling' when cleaning at home and tedious chores have never felt so easy – plus, it's makes mundane tasks feel like self-care

I am prone to procrastination and can walk past an untidy corner at least 20 times before I tackle it, meaning my house can easily slide into disorganization. But body doubling for tedious jobs recently has been a gamechanger for me.

I began using this popular productivity technique where two or more people work together to hold one another accountable and stay focused, and instead of struggling to tackle mess and feeling overwhelmed, I now zip through chores.

This simple method has single-handedly solved my motivation problem, and I don't remember the last time I had to clean when feeling overwhelmed. And the best part is, you don't need a second person physically in the room to benefit.

What is body doubling?

Body doubling is when two people will work together on the same task, or be doing things individually but at the same time. It has proven to be a surefire way for me to motivate myself to clean as a serial procrastinator.

Crucially, you don't have to do this in person, either. To get over a decluttering roadblock, banish chore procrastination, or find some inspiration to start organizing doom piles, I usually use YouTube videos and vlogs to help keep me on task.

Body doubling was something that I always did naturally before I knew it had a name. I am not someone who particularly likes silence, and I have to be in the right frame of mind to listen to music, so I always gravitated towards watching YouTube videos when tackling chores such as doing laundry or cooking dinner. The sound of someone talking and going about their day was oddly comforting and motivating to me.

For example, the other day when I needed to clean and declutter a closet I found a great closet decluttering vlog by Catherine Carton of @DaintyDiaries and popped it on in the background. Rather than working in silence or listening to music, I had someone in the background talking about the same task to keep me on track. Catherine's gardening videos are also great when I need the motivation to tidy up my backyard, especially on cold fall days.

Image 1 of 2

Similarly, when I need to clean my house fast, I will opt for a cleaning vlog. Cozy K on Youtube has some great examples of this with lots of cozy tips for homebodies like me, too.

deep clean my entire home with me🫧 ~ body doubling vlog - YouTube

Watch On

This isn't a fad, either. There is real science behind body doubling.

Dana Baker, ADHD and anxiety coach explains, 'Body-doubling is a strategy used to help individuals with ADHD stay focused and on task by having a supportive individual nearby while they work. This technique involves someone else being physically present in the same space (or on Zoom as Covid taught us) as the individual with ADHD, working on their own tasks quietly, which creates a sense of accountability and companionship.'

There are four main benefits, as Dana explains:

1. Increased accountability: Having someone else present while working can provide a sense of accountability. The presence of another person can serve as a gentle reminder to stay on task and resist distractions.
2. Reduced procrastination: Knowing that someone else is nearby working can help motivate people to start and continue their tasks. It creates a supportive environment that reduces the likelihood of procrastination and encourages productivity. 
3. Enhanced focus: The presence of a body-double can help minimize external distractions by providing a structured and focused environment. People, including children with ADHD, may find it easier to concentrate on their tasks when they have someone else present, even if that person is not directly involved in their work.
4. Emotional support: Body-doubling can also provide emotional support, especially during challenging or overwhelming tasks. The presence of a supportive individual can help alleviate feelings of anxiety or frustration and provide encouragement when needed.

That emotional support is something that really resonates with me. I look forward to my tasks as I re-frame them as 'me time' where I can consume my favorite creator's content uninterrupted. It is my favorite way to get motivated to declutter and make my to-do list less overwhelming. It makes otherwise stressful or mundane tasks feel more like self-care and makes decluttering fun.

Sandra Kushnir, liscened marriage and family therapist and founder of Meridian Counseling agrees, 'body doubling can reduce the anxiety or dread some people feel toward certain tasks; when you see another person doing a similar activity, it feels less daunting and more achievable. The social support provided through body doubling – whether in person or through video – reminds us that we aren’t alone in our struggles, making previously 'unmanageable' tasks feel approachable and even satisfying.'

Tips for body doubling

So, whether you are trying to set yourself up for a successful decluttering session, or need to get motivated to clean, these are my tips on getting started with body doubling.

1. Consider your format

Before you can start cleaning or home organizing, you need to pick a body-doubling format.

If you prefer to have some me-time, finding a good YouTube video, vlog, or livestream is a good place to start. Test out a few creators to find one you really resonate with. I have found that creators with similar homes, styles, and values to me will work best, so this is something to look out for when creating your body-doubling playlist.

If you would prefer to work with someone in person, contact some of your friends or family to see if they would be interested in trying this approach with you. You can then arrange a day and time where you can meet up, or hop on a video call to work through your tasks together.

Letting Go & Organising My Cottage Bedroom | Decluttering Clothes & Style Evolution - YouTube

Watch On

2. Work out your key distractions

There is no point in body doubling if it is going to distract you and make the task harder. You need to develop some smart habits to spend less time cleaning.

For example, I learned very quickly through college and university that when I work in the same room as someone else, I am a complete chatterbox. I think this is why I gravitate more towards videos and live-streams than in-person body doubling.

Using formats that I can't distract myself with means I get more done, they are on demand so I do not have to wait for anyone to get started, and I get some time to myself where I can shut off and turn on auto-pilot.

If you are similar, then videos may be better for you. Alternatively, you might have friends who you are more comfortable working in silence than others, so call on them to lend a hand.

Likewise, if you find that certain videos hold your attention more than the chores at hand, shop around for other videos or try in-person body-doubling to stay on task.

3. Decide on your tasks before starting

Before you can pick a video or call a friend, you need to decide exactly which tasks you want to tackle, be it several from a list of household chores you should be doing weekly, or a task you have been avoiding.

This serves two purposes. Firstly, it helps you plan ahead to ensure you have everything you need (you might need to pick up some essential cleaning supplies, for example, or find some baskets to help you declutter). Secondly, it helps you decide on the videos to use or you can find a friend who has similar goals to work alongside.

It might help to create a weekly organizing schedule and incorporate body-doubling into this to help you stay consistent.

4. Try timing sessions

If you are always trying to clean when you're too busy or find it difficult to power through long chore sessions then you might find it helpful to use body doubling with a timer.

When using a digital body doubling assistant, pick a video that lasts for the amount of time you want to clean. For example, pick a 30-minute video, aim to work until the end of it, and then have a break.

If you are working with a friend, agree on a time before you start and one of you can set a timer. At the end, you can both spend some free social time together to unwind.

There are several timed tidying techniques you can integrate into body doubling, such as using the Pomodoro technique to work in short bursts with frequent breaks to maintain your energy levels.

Body doubling has, by far, had one of the most positive impacts on your routine than any other cleaning tips or decluttering tips. By turning tasks into something that is far more enjoyable, or even sociable when I do occasionally work alongside my partner, for example, chores feel less like they are eating into my free time, and more like they are a part of it.

Don't get me wrong. There are still times when I procrastinate tasks in favor of vegging out on the sofa, but it has helped me find a better balance overall.