Body Doubling

Work alongside another person (in-person or virtually) to increase accountability and focus. Especially effective for people with ADHD.

timerVariable — as long as the session

checklistHow to Do It

  1. 1Find a focus partner (friend, colleague, or online community)
  2. 2Set a shared start time and task
  3. 3Work in parallel — you do not need to do the same task
  4. 4Check in at intervals (optional)
  5. 5Celebrate progress together

groupBest For

accountabilityADHDsocialremote work

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Related Techniques

Coffee Shop Ambiance

The moderate ambient noise of a coffee shop (around 70 dB) has been shown to boost creative thinking. Use actual coffee shops or ambient noise apps to recreate the effect.

Continuous during work sessions

Library Study Method

Use the quiet, structured environment of a library to study or work. The social pressure of others working silently around you boosts accountability and focus.

1-4 hours per session

Home Office Setup for Focus

Design your home workspace to maximize focus. A dedicated, ergonomic, and distraction-free workspace is essential for productive remote work.

One-time setup + ongoing maintenance

Focus Techniques for Remote Workers

Remote workers battle isolation, blurred boundaries, and household distractions. Create a dedicated workspace, set firm boundaries, and use virtual coworking for accountability.

Full day structure

Focus Strategies for ADHD

ADHD brains need different strategies. Use external structure, body doubling, novelty, and hyperfocus channeling. Work with your brain, not against it.

Customized to individual needs

Familiar Podcasts as Background Noise

This technique is counterintuitive but surprisingly effective for a specific subset of people: using podcasts or shows you have already listened to as background noise while working. The key distinction is that the content must be familiar — something you have heard before and whose information content holds no surprise. New podcast episodes demand attention because your brain processes novel speech automatically. But re-played content that you already know creates a comfortable, companionable background hum without cognitive competition. This technique works particularly well for people who find silence uncomfortable or anxiety-provoking and for whom music does not provide enough psychological presence. The familiar voices create a sense of social companionship that reduces the loneliness many remote workers experience, while the known content avoids the attentional capture that new information triggers. Not everyone responds well to this technique — people with high verbal processing sensitivity may find even familiar speech too distracting. The best test is to try it with a podcast episode you have heard three or more times and monitor your focus quality. If you find yourself occasionally tuning in to a familiar segment and smiling before returning to your work, it is working as intended. If you find yourself actively listening and losing track of your task, switch to non-verbal audio instead. This technique is especially popular among people who grew up studying with the television on in the background and developed an association between ambient speech and focused work.

Continuous during routine or creative work