Get yourself a gnome!

ADHD Business Tips - Get yourself a gnome -Body Doubling

In one of our first sessions when I started the Execute program last year the topic of body doubling came up and one of the participants mentioned that she and a friend had dubbed the practice “gnoming” because it was like having a little gnome sitting nearby watching you work. ? We loved that idea, and we still refer to body doubling as “gnoming” inside Execute.  

What is body doubling?

If you’re not familiar with the term, let me fill you in. Body doubling is a productivity strategy that involves working alongside another person, either in person or virtually, to help you stay focused and motivated. This can be especially helpful for people with ADHD, who often struggle with procrastination, distraction, and staying on task.

There are a number of benefits to body doubling for people with ADHD, including:

✅ Increased focus and productivity

Having another person present can help you to stay focused on the task at hand and avoid distractions. This is because you are more likely to feel accountable to the other person and less likely to give up on the task.

✅ Reduced procrastination

Body doubling can help to reduce procrastination by providing you with the motivation to get started on a task. When you know that someone else is waiting for you, you are less likely to put off the task until later.

✅ Improved mood and motivation 

Body doubling can also help to improve your mood and motivation. This is because being around another person can help to reduce feelings of isolation and loneliness. It can also provide you with encouragement and support, which can help you to stay motivated.

✅ Increased social interaction.

Body doubling can also be a great way to increase social interaction and connection. This is especially beneficial for those who struggle with social skills. Gnoming can provide you with an opportunity to practice your social skills and learn how to interact with others in a productive way as well as providing a point of connection in the day.

How to start

When choosing a gnoming buddy, it is important to find someone who is supportive and understanding of your ADHD and someone who is compatible with your personality and work style.

If you are interested in giving it a try there are a few things you can do to find a good partner. You can ask a friend, family member, or colleague if they would be willing to body double with you. You can also find body doubling partners online through websites like Focusmate or Flow Club, or join a program like Execute which includes regular scheduled gnoming sessions as well as a premium Focusmate membership & private group.

? Tips for successful gnoming

As you can hopefully see by now, body doubling can be a great way to improve your focus, productivity, and mood. If you are struggling with your ADHD at work and want to give it a go, here are some tips for successful gnoming:

  • Set clear expectations. Before you start body doubling, it is important to set clear expectations with your partner. This includes discussing the task that you will be working on, the amount of time that you will be working, and the level of interaction that you expect.
  • Find a comfortable space. It is important to find a comfortable space where you can work with your gnome. This should be a place where you can focus and avoid distractions but will also depend on the type of work you’re doing at the time.
  • Take breaks. It is important to take breaks throughout the day, especially if you are feeling overwhelmed. This will help you to stay focused and productive.
  • Be flexible. Things don’t always go according to plan, so it is important to be flexible when body doubling. If you need to take a break or change the task, that’s okay.
  • Have fun! Body doubling should be enjoyable, so make sure to have fun with it. If you are not having fun, you are less likely to stick with it.

TRY IT OUT:

Check out Focusmate and try a couple of sessions on there. It’s free for up to 3 sessions a week. Add me as a favourite and perhaps we’ll be connecting as gnomes very soon! ?  


Whatever you want to call it, body doubling can be a fantastic tool to have in your ADHD entrepreneur toolbox. I personally find that my ability to stay focused and get something done increases enormously when I have a gnome. I’ve even written my weekly email and this entire post while body doubling with some of our Execute members today!

Until next week!


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