Body Doubling Could Be The Most Efficient Way To Declutter Your Home

Sometimes, the hardest part of decluttering is getting motivated — and staying motivated the whole way through. Decluttering tends to make the space look worse before it gets better, so stopping halfway through isn't ideal. There are many techniques out there to make decluttering easier, like the Five Things method or the 80/20 decluttering rule. However, the most efficient method for some people is simple: add another person into the mix, otherwise known as body doubling.

Body doubling originated among people with Attention-Deficit/Hyperactivity Disorder (ADHD). It involves another person (the "body double") keeping you company while you complete a task. Many ADHDers find that simply having another person present can make a world of difference, allowing them to stay motivated, focus for longer, and be more productive in less time. It can make the impossible feel possible.

Body doubling isn't just for people with ADHD. It's similar to other, more widespread concepts, like workout buddies or study groups. Teaming up with someone is an effective way to approach any task that challenges your focus, including decluttering.

Your body double doesn't necessarily have to participate in your decluttering efforts, although they can. Just having a calm, focused person in your space will help motivate you to keep going. They could read or work on a task of their own. Chatting with your body double could become a distraction, so you may need to remain quiet while you're working. Or your body double could gently offer some input to keep you on task. Experiment to find what works best for you.

Your body double should stick around until you're done with your decluttering session. Since you may have limited time with them, focus on one room at a time or an even smaller space like a closet. Having a defined goal is also a helpful strategy for decluttering your home in general, and knowing that you have a time limit with your body double can help promote accountability.

There's not yet any research on why body doubling works so well. However, there is research that supports the broader idea that working as part of a pair or team helps boost motivation, focus, and persistence, in addition to making the work feel more fun and interesting. Humans are naturally social, so it makes sense that having company makes us feel more capable. For people with ADHD, a body double can also act as a source of calm that helps alleviate feelings of frustration or anxiety.

Your body double doesn't necessarily have to live with you. It can be anyone: a friend, roommate, spouse, sibling, or anyone else who's willing. The most important quality to look for in a body double is the ability to calmly work independently while you do the same (whether or not they're helping you declutter). You might offer to trade: they body double while you declutter, in exchange for you body doubling for them another time.

Virtual body doubling is also an option if you don't have someone to be there in person. A quiet video call is relatively low-effort and can also make body doubling less intrusive. Some people find body doubles through social media connections, and there are also apps just for this purpose. The app Flown, for example, offers "focus sessions" for subscribers at both free and paid tiers. There's also Deepwrk and Flow Club. These apps are sometimes marketed to remote workers or people with ADHD, but anyone can use them.