University of Brighton fine Art (Painting) submission

Motivate yourself by copying others

When a task requires any level of cognitive or emotional investment, my Olympic level procrastination abilities come into the fore. Even if it’s something I really love doing the thing, the time it takes my brain to get into focus mode is such an effort that I often just won’t do it. I still struggle, but a critical insight I’ve had (and that works) is body doubling. This means copying someone else simulating the task you’re meant to be doing. We’re a social species so I guess it makes sense that we’re innately motivated to copy those around us.

Here’s how I apply body doubling in my life, which could be helpful for you:

• Work in a cafe (and don’t bring your laptop charger). If I need to, say, do some research analysis or something boring like my expenses, I take my laptop to a cafe where I know other laptop users are, and I don’t leave until I’ve finished or my laptop battery dies. This added pressure of my battery going down does wonders for my motivation!

• Have people over for a body doubling crafternoon. If I’ve been avoiding my Substack or painting, I will have people over for a crafternoon where we each bring projects we’ve been avoiding, and work on them. It strangely works well having friends who are doing their admin, painting a picture, writing, or even planning a wedding, all sharing a space together – we all motivate each other!

• Use body doubling apps for household tasks. Dubbii is an app where you can watch short videos to essentially follow along on chores you need to get done, from making the bed to washing up. You can follow the chaotic style of ADHDer Rox or the linear style of her neurotypical husband, Rich. It’s been great to make me do my worst chores (changing sheets, taking out the rubbish).

• Offer to join a friend doing exercise/training. I’ve run a few marathons in my life and nothing gets me out of bed on a cold dark morning than the dread of letting someone down who’s I’m supporting running a race. And during that run, if I didn’t have my sweaty friend doing running movements next to me, I would definitely stop more! Strictly speaking, this is not only body doubling, but focussing on helping others to motivate yourself, but it still works!

I imagine you probably do at least one of these already, but haven’t necessarily clocked what it is and why it works. Now that you do, why not have a think at what else you procrastinate and find novel ways to body double?