I often find myself avoiding chores, letting my space fall into disarray. But I've discovered that body doubling has made tackling household tasks significantly easier.
This method involves working alongside others, whether in person or virtually, to boost motivation and focus. Instead of feeling overwhelmed by cleaning, I can now breeze through my to-do list.
With body doubling, I've solved my motivation struggles. I can't recall the last time I felt stressed while cleaning, and the best part is, you don't need someone physically present to benefit.
Understanding Body Doubling
Body doubling involves two or more people engaging in the same task or working concurrently on separate tasks. For me, it's a powerful motivator to get cleaning done as someone who tends to procrastinate.
You don't even need to be together physically. To break through decluttering barriers, overcome procrastination or inspire yourself to tidy up, I often turn to YouTube videos and vlogs. It's a cleaning strategy I swear by.
Cozy K's body doubling vlogs are among my favorites for staying motivated while cleaning, and watching on a tablet allows me to cover multiple areas at once.
I've been using body doubling instinctively long before I knew its name. I prefer not to work in silence and find comfort in having YouTube videos on while tackling chores like laundry or dinner prep. Hearing someone chat about their day keeps me motivated.
Recently, while cleaning out a closet, I found a fantastic vlog on closet decluttering, which helped me stay on track. For outdoor tasks, I enjoy Catherine's gardening videos, especially during chilly fall afternoons.
When I need to clean quickly, I turn to cleaning vlogs. Cozy K's channel offers plenty of cozy tips for homebodies like myself.
This isn't just a passing trend; there's real science supporting body doubling.
According to ADHD and anxiety coach Dana Baker, this strategy helps individuals with ADHD remain focused by working alongside someone else. Whether in person or through a video call, it fosters accountability and companionship.
Dana outlines four key benefits:
- Heightened accountability: Working alongside someone can remind you to stay on task and avoid distractions.
- Less procrastination: Knowing someone is working too can motivate you to start and stick with your tasks.
- Improved focus: A body double reduces external distractions, helping you concentrate better, particularly for children with ADHD.
- Emotional support: Body doubling can alleviate anxiety or frustration during challenging tasks, providing encouragement when needed.
This sense of emotional support resonates deeply with me. I view my chores as 'me time,' where I can enjoy content from my favorite creators without interruptions. It's my go-to method to get motivated for decluttering and tackle my to-do list. This approach transforms tedious tasks into enjoyable self-care moments.
Sandra Kushnir, a licensed marriage and family therapist, concurs, stating that body doubling can diminish the anxiety surrounding daunting tasks. Observing someone else handling similar activities makes them feel more achievable. The social support—whether in-person or via video—reminds us we're not alone, making overwhelming tasks feel manageable and rewarding.
Body Doubling Tips
I keep a cleaning cloth handy in my office decor for quick clean-ups without needing to fetch supplies.
Whether you're looking to prepare for a successful decluttering session or want to find motivation to clean, here are my top tips for effective body doubling.
1. Choose Your Format
First, decide how you want to implement body doubling.
If you prefer some alone time, find a YouTube video, vlog, or live stream that speaks to you. Experiment with various creators until you find one that resonates. I've noticed that those with similar styles and values motivate me the most, so consider this when building your body doubling playlist.
If you want an in-person partner, reach out to friends or family and invite them to join you in this method. Set a date to work on your tasks together, either in person or over a video call.
2. Identify Your Distractions
Body doubling won't be effective if it leads to more distractions. You need to develop smart habits for efficient cleaning.
During college, I realized that I talk a lot when working around others, which is why I lean toward videos instead of in-person body doubling.
Using formats that minimize distractions boosts my productivity. Videos are convenient since they're on-demand, allowing me to start without waiting and giving me moments to switch off and operate on autopilot.
If you find certain videos hold your attention better, try different ones or lean toward in-person body doubling for better focus.
3. Plan Your Tasks
Before selecting a video or contacting a friend, outline the tasks you want to address, whether they're regular weekly chores or something you've been avoiding.
This clarity serves two purposes: it helps you gather necessary supplies, like cleaning essentials, and allows you to choose the right videos or find a friend with similar goals.
Creating a weekly organizing schedule that incorporates body doubling can help maintain consistency.
4. Use Timed Sessions
If cleaning often feels overwhelming or you struggle to get through long sessions, consider timing your body doubling.
Select a video that matches your cleaning duration, like a 30-minute clip, and aim to complete tasks by the end of it, followed by a break.
If you're working with a friend, agree on a time frame beforehand, and one of you can set a timer. Afterward, spend some social time together to unwind.
Timed techniques—like the Pomodoro method—can also be integrated into body doubling, helping to maintain your energy levels.
Body doubling has positively influenced my routine more than any other cleaning or decluttering tip. It reshapes chores into something sociable and enjoyable, blending them into my free time rather than disrupting it.
Sure, I still have moments of procrastination, but body doubling has helped me strike a better balance overall.
