Most adults with FastBraiin know the feeling: you want to focus at work, but your mind keeps slipping away from you. You’re juggling emails, conversations, deadlines, and notifications, and suddenly the simple tasks feel heavier than they should be.

This isn’t laziness or lack of effort.
It’s how the ADHD brain interacts with its environment — and the modern workplace wasn’t exactly built with FastBrains in mind.

That’s where body doubling becomes a powerful tool. And no, it’s not about someone watching over your shoulder. In a professional setting, body doubling is simply about working near someone whose presence helps your brain regulate, organize itself, and stay on track.

Done well, it’s one of the most natural, effective ways for FastBrainers to get into—and stay in—work mode.

Why Body Doubling Works Especially Well in Professional Settings

The FastBraiin thrives on co-regulation — the ability to sync with the energy, pace, or calmness of the people around you. Work environments already create this dynamic without us even noticing:

• Think about how easy it is to focus in a library-style workspace

• Or how you suddenly get motivated when a coworker sits beside you to finish a task

• Or how a quiet Zoom call with a teammate makes emails feel more manageable

Body doubling taps into something your brain already responds to: shared focus.

When another person is calmly working, your brain mirrors that state. Distractions lose their pull. Starting feels easier. And your nervous system settles into a steady rhythm rather than scanning for stimulation.

It gives your FastBraiin the one thing it struggles to create on its own: a consistent, external cue that says,
“This is work time.”

How to Use Body Doubling at Work Without It Feeling Awkward

Body doubling in a professional setting doesn’t have to be formal, rigid, or obvious. In fact, the most effective versions are subtle and completely normal.

1. The “Cowork Block” Method

Pick a small chunk of time—20 to 40 minutes—and ask a colleague:

“Want to do a focus block this afternoon? I’m trying to get through my inbox.”

You each name what you’re working on, mute notifications, and focus quietly.
At the end, check in:
“How’d it go?”
That’s it.

It feels like teamwork, not supervision.

2. Parallel Work Sessions on Zoom

Perfect for remote or hybrid workers.

Hop on a call, say what you’re each tackling, then mute your microphones. No pressure to look perfect or talk. Just parallel focus.

Many people keep cameras off or pointed away, and it still works brilliantly — the presence alone creates grounding.

3. Chat-Based Body Doubling

If video feels like too much, try Slack or Teams.

Send a message:
“I’m doing a 25-minute push to finish slide edits — want to join for a focus block?”

Start together.
Work separately.
Check in at the end.

This is great for introverted FastBrainers who like support without added social effort.

4. Shared Workspaces

Coworking hubs, quiet rooms, or shared tables work beautifully. Even sitting across from someone working on their own project can help your brain anchor.

If you’re in an office, try choosing a space where you can work near a colleague who gives off calm, steady energy.

5. Standing Meetings That Turn Into Work Sprints

Sometimes you need a coworker not to talk through the issue, but just to sit with you while you work on it. After a meeting, say:

“Mind sticking around for 10 minutes while I knock this out?”

Most people love these moments — they feel collaborative and efficient.

How to Talk About It Without Saying “Body Doubling”

You don’t have to use ADHD-specific language if it doesn’t feel comfortable. People already use body doubling at work without naming it.

Try phrases like:

• “Want to cowork for a bit?”

• “I’m doing a focus sprint if you want to join.”

• “Let’s do a quick working session.”

• “I’m trying to get started on this — want to work alongside me?”

These feel natural, professional, and collaborative.

How to Keep It Comfortable (and Not Overwhelming)

Body doubling should never feel intrusive or like a performance. Here are a few tips to keep it empowering:

• Choose partners who feel safe, steady, and non-judgmental

• Keep sessions short to avoid fatigue

• Don’t make small talk during the focus block

• Set a clear goal at the beginning

• Celebrate even small wins

• End cleanly and go back to your day

Remember: the point is not accountability.
It’s co-focused presence.

Why This Isn’t “Needy” — It’s Smart Brain Management

A lot of adults with ADHD struggle to ask for what they need at work because they worry it makes them look incapable or dependent.

In reality, body doubling is something high-performing professionals already use all the time:

• Writers work in shared studios

• Engineers pair-program

• Executives hold “working lunches”

• Designers sketch beside one another

• Students study together for exams

This is simply the human brain doing what it does best: connecting.

The ADHD brain just benefits from it a little more consistently.

The Big Takeaway for FastBrainers

You don’t need to white-knuckle your way through a workday alone.
Your brain wasn’t designed to operate in isolation.

Body doubling isn’t about being monitored.
It’s about creating the right conditions for your FastBraiin to thrive:

• steady energy

• shared momentum

• reduced overwhelm

• easier starts

• smoother focus

Once you try it at work, you’ll wonder why you pushed through so many tasks solo.