It’s Not Always Body Doubling, Sometimes It’s Drafting: Why Working Side by Side with Somebody Helps Get Things Done

For many people with ADHD, starting a task can feel like trying to push a car stuck in mud. You know where you want to go, you know what needs to happen, but that initial resistance feels overwhelming. That’s where the power of having another person nearby comes in.

Most people have heard of body doubling—working alongside someone else to boost focus and follow-through. But sometimes, what’s happening isn’t just body doubling. It’s what I like to call drafting.

Why Is Starting So Hard for ADHD Brains?

One of the challenges with ADHD is that dopamine—the neurotransmitter tied to motivation and reward—doesn’t always show up in the right amounts at the right time. Dopamine is part of the brain’s reward system. For most people, the anticipation of reward (finishing the project, checking the box, or enjoying the outcome) is enough to help them get started.

But for ADHD brains, the “reward signal” often isn’t strong enough to outweigh the friction. Think of it like this: you need more momentum than resistance to start moving. If the friction feels heavier than the anticipated reward, the project stalls at the starting line.

That’s why people with ADHD sometimes lean on anxiety as fuel—getting things done out of the fear of missing a deadline or letting someone down. That works in the short term, but it’s like running on fumes from the punishment system rather than filling the tank with genuine motivation.

The Power of Social Rewards

When another person is present—whether it’s a friend, a coworker, or even someone on Zoom—suddenly the equation changes. The rewards multiply:

• The reward of being social.

• The reward of not letting someone down.

• The reward of emotional support.

• The reward of actually getting started and finishing.

These social and emotional rewards can tip the balance. They create just enough momentum to break through the initial resistance and get rolling.

Drafting: Borrowing Momentum

This is where the idea of drafting comes in. Imagine geese flying in a V-formation. The bird in the lead breaks through the air resistance, making it easier for the ones behind to glide. Or picture NASCAR drivers—cars often “draft” behind another car to reduce wind resistance and conserve energy.

For people with ADHD, working alongside someone can serve the same function. The other person doesn’t need to manage, instruct, or even talk much. Their presence breaks through the resistance, and suddenly it’s easier to move forward.

Drafting reminds us that sometimes it’s not about forcing ourselves to push harder. It’s about finding the right conditions that make starting easier.

Body Doubling vs. Drafting

• Body Doubling: Having someone there to hold you accountable, keep you on track, and share focus.

• Drafting: Borrowing another person’s presence to break through the invisible friction of starting.

Both strategies are powerful. Both give ADHD brains the external cues they need to overcome inertia. But “drafting” emphasizes that sometimes it’s less about being managed and more about simply borrowing momentum.

Final Thought

If you’ve ever found yourself able to work more easily with someone else nearby, you’re not broken, and you’re not lazy. You’re just leveraging the way your brain works best. Whether you call it body doubling or drafting, the truth is simple: sometimes momentum is easier to find when you don’t have to create it all by yourself.

I’m going to talk about my experience using a body doubling app. The one that I used is Focusmate. You can read about my experience with drafting in my next article.