Are you one of those people who can’t seem to stay in their seat? Do you find yourself zoning out during conversations and having your mind wander more often than not?
Chances are, if you have ADHD (attention-deficit/hyperactivity disorder) or another type of neurodiversity, you’re quite familiar with this experience.
Fidgeting is a hallmark of ADHD, but it has more benefits than you might think – as long as you use it for success instead of distraction!
In this post, we’ll take a closer look at why neurodiverse individuals may have a strong urge to fidget – and how you can use your fidgeting to your advantage.
Introduction to ADHD Fidgeting
Fidgeting is a common trait associated with Attention Deficit Hyperactivity Disorder (ADHD), characterized by repetitive movements such as tapping feet, twirling hair, or clicking pens. These fidgeting behaviors can be a coping mechanism for individuals with ADHD, helping them to self-regulate and manage their emotions. Research shows that fidgeting can improve focus and attention in individuals with ADHD, making it a valuable tool for managing symptoms. By understanding the role of fidgeting in ADHD, individuals can better manage their condition and improve their overall well-being.
Understanding Fidgeting Behavior
Fidgeting behavior is often misunderstood as a sign of boredom or lack of attention, but it can actually be a form of physiological stimulation that helps individuals with ADHD to focus. Fidgeting can take many forms, including small movements such as tapping fingers or feet, or more pronounced movements like twirling hair or pacing. In some cases, fidgeting can be a symptom of underlying neurological disorders, such as restless leg syndrome. By recognizing the different types of fidgeting behaviors, individuals can better understand their own habits and develop strategies to manage them.
ADHD And Fidgeting: What Does It Look Like?
ADHD fidgeting is an incredibly common experience that those of us who are neurodiverse may face, particularly those of us with an ADHD brain. People with ADHD commonly fidget throughout the day as a way to manage their symptoms and stay focused.
As one of the most common ADHD symptoms, this can take the form of anything from tapping or jiggling your feet to repetitive motions like fiddling with pencils, twirling hair, biting nails, and even playing with objects like rubber bands.
Fidgeting can be distracting to the individual as well as others in their environment. It can oftentimes cause difficulty completing tasks at hand because it takes away attention that should be focused on the task itself.
For children, particularly those diagnosed with ADHD, fidgeting behaviors can both hinder and enhance concentration and information retention, especially in school settings.
That said, it can also be an important self-regulation strategy, something we’ll address in more detail below.
Why Do ADHD And Fidgeting Co-Occur?
When your brain is bored and not being stimulated in any meaningful way, it will start looking for other sources of stimulation. That can lead to impulsive behaviors like talking out loud or fidgeting. People tend to fidget more when they are bored and unfocused, as it provides a way to keep their minds engaged.
Environmental factors can also influence fidgeting behaviors in individuals with ADHD, as external stress and anxiety can exacerbate these symptoms. Additionally, the hypothalamus, which regulates bodily processes, may play a role in influencing fidgeting behavior.
If you find yourself struggling to stay focused on a task that doesn’t interest you, it could be because your brain isn’t engaged enough in what you’re doing.
Sometimes, even if we’re interested in a task, our expectations for ourselves can be too high.
For instance, if you have an assignment due but are struggling to get started because your perfectionism is getting in the way, it could be causing your restlessness.
Fidgeting May Improve Focus
While these fidgeting movements may appear disruptive and perhaps even bothersome, in fact, they can help individuals with ADHD improve their focus on tasks.
By subconsciously motioning or manipulating objects such as pens, rubber bands, and hands, individuals are able to better concentrate mentally on their studies or conversations.
Fidgeting May Reduce Anxiety
Furthermore, physical movement can relieve stress and reduce anxieties due to the accompanying increase in endorphins produced by the body. Perhaps this syndrome is nature’s way of providing an extra boost in performance for creative minds.
If this is the case for you, try breaking down your tasks into smaller pieces so that they don’t seem so overwhelming. Taking regular breaks and focusing on one thing at a time can also help with this issue.
Finally, people with ADHD often struggle with anxiety and stress along with hyperactivity and impulsivity.
This anxiety can manifest as restlessness or difficulty sitting still – both of which lead to the ubiquitous fidgeting behavior that tends to be a hallmark of ADHD and similar types of biodiversity.
Emotional Regulation and Fidgeting
Emotional regulation is a critical aspect of managing ADHD symptoms, and fidgeting can play a key role in this process. Fidgeting can be a way for individuals with ADHD to release excess energy and reduce stress, helping them to stay focused and calm. Additionally, fidgeting can be a coping mechanism for managing anxiety and other emotions, providing a healthy outlet for emotional expression. By incorporating fidgeting into their daily routine, individuals with ADHD can improve their emotional regulation and reduce symptoms of anxiety and stress.
Social Implications of Fidgeting
Fidgeting can have social implications, particularly in situations where it may be perceived as distracting or disruptive. In the workplace or classroom, fidgeting can be seen as a sign of lack of attention or focus, leading to negative judgments and stigma. However, by educating others about the benefits of fidgeting for individuals with ADHD, we can work to reduce stigma and promote a more inclusive and supportive environment. By providing accommodations such as fidget toys or stress balls, we can help individuals with ADHD to manage their symptoms and succeed in their daily lives.
The Benefits Of Fidgeting When You Are Neurodivergent
Neurodiversity encompasses a wide range of individuals and each experience can be quite different. Despite this, there is one common strategy for dealing with many of the challenges; fidgeting.
Fidgeting can provide a number of benefits to neurodiverse individuals, including improving focus and concentration, managing sensory stimulation, and providing calming movement. Additionally, fidgeting can help in regulating attention by serving as an unconscious mechanism to manage focus levels, especially during unengaging tasks.
For those struggling with conditions like anxiety and ADHD, fidgeting provides an outlet for tension which can help reduce symptoms.
Fidgeting has been found to be especially helpful to neurodiverse individuals at work or school, where it can act as an effective tool in promoting mindful activities that invite better concentration.
When we fidget, it releases dopamine in our brains which helps us concentrate better. And some studies suggest that fidgeting may even improve and increase focus levels in people with attention issues.
11 Practical Strategies to Deal With the Need to Fidget
For those of us who are neurodiverse, fidgeting can be a godsend. We may not realize it, but when we fidget—whether it’s doodling, twirling a pen between our fingers or tapping our feet on the floor—it can help us stay focused and more productive.
Fidgeting can also serve as a self-regulating mechanism for managing stress levels, helping to alleviate stress or boredom and enhance cognitive performance, attention, and energy levels.
Let’s take a look at how to use fidgeting to your advantage – and how to avoid doing it when it’s no longer appropriate or desired.
1. Use Tools To Fidget Productively
One of the best solutions for dealing with the need to fidget is using tools such as fidget toys or stress balls. Here are some more examples of tools that work well with the ADHD brain:
Fidget spinners, often marketed as aids for learning, can actually hinder attentiveness in children. While fidgeting can help people with ADHD focus, fidget spinners might be distracting in certain environments.
One of our personal favorite fidgets are called Speks Crags. In fact, we love everything they make. They’re super durable and adaptive.
These tools, when used as coping mechanisms, can help your body move without disrupting your other tasks.
For example, if you are trying to work on the computer but you feel like your legs have too much energy, a desk bike or elliptical can provide some physical stimulation without having to take a break from your primary task.
2. Listen To Music
Another great way to deal with the need to fidget is by listening to music. Listening to music provides an auditory stimulation that can help keep your mind focused while providing a calming effect on your body. Plus, it’s enjoyable!
Interestingly, studies have shown that individuals who doodled while on a phone conversation were better able to remember details of the call, indicating that certain types of fidgeting could potentially enhance attention and information recall during verbal exchanges.
So put on your favorite tunes while you work and let them help soothe away those fidgets.
3. Chew Gum
Chewing gum is another great way of dealing with restlessness while keeping on task. It gives something for your mouth and hands to do while also providing some stimulation for the senses.
Fidgeting can often occur in response to feeling stressed, anxious, or excited, serving as a coping mechanism to release stress or pent-up energy. It is usually a harmless response to stress or boredom, providing an outlet for tension and helping individuals manage their emotions.
Just make sure not to overdo it; too much chewing gum can be distracting and lead to an increase in anxiety levels rather than reducing them!
4. Set A Timer
Sometimes when we’re feeling really antsy, setting a timer can be helpful in reminding us that our time of restlessness will eventually pass.
The timer can serve as a reminder that soon enough we will be able to sit down and focus again without feeling distracted by our own movements and fidgeting activities. Additionally, fidgeting can help maintain sustained attention by acting as a coping mechanism that regulates attention levels and alleviates boredom.
This technique can also be used when there are tasks that require us not move at all – such as reading or writing – so that we have something tangible reminding us how long we must remain still before being allowed up again!
5. Use Your Own Body Parts And Move Them In A Controlled Way
If you feel like you need to move, fidgeting refers to the small, often unconscious movements made with hands and feet, and there are plenty of ways that you can do so without making too much noise or disrupting other people around you.
Consider using your hands and fingers in a repetitive movement or gently moving your feet back and forth while seated. You can also use your head and neck by shifting them from side to side or bobbing them up and down. All of these movements can provide the stimulation that you crave without being disruptive.
6. Use Non-Distracting Fidgeting To Get Through Boring Tasks
If you find yourself feeling antsy during long meetings or lectures, try engaging in subtle forms of non-distracting fidgeting, including small movements such as spinning a pen between your fingers, twisting a paperclip in a repetitive motion, tapping out rhythms with your fingertips on the desk, etc.
Fidgeting can also be a beneficial response to long periods of inactivity, as it helps improve blood circulation and counteracts the negative health impacts of extended sitting, such as reduced blood flow to the legs and increased risk of hypertension and atherosclerosis.
These activities will help keep your mind engaged while not necessarily drawing attention away from what’s going on around you.
7. Doodle
Drawing is a great way to stay focused on something for an extended period of time while still allowing yourself some freedom to move around and engage in creative problem solving activities at the same time.
Fidgeting can also occur when the mind wanders, serving as a physiological response that distracts from the task at hand.
Doodle whatever comes into your head — no matter how random or silly it might seem — as this can help keep boredom at bay while letting off some mental steam through creative expression. And if it suits your style better, consider using adult coloring books instead!
8. Stand Up Or Move Around When Possible
Whenever possible, stand up and move around during meetings or lectures instead of sitting still the entire time — this will give you an outlet for any extra energy that may be building up inside of you without drawing too much attention away from what’s going on around you. As you fidget, posture changes can occur, which are natural physiological responses that help manage weight and energy levels.
Just make sure not to wander too far away!
If standing isn’t an option due to physical limitations or space constraints, consider bouncing one foot gently against the floor instead when seated — this will provide similar relief but won’t draw as much attention as standing up would have done!
9. Wear A Textured Shirt For Tactile Distractions
One great way to satisfy your need for tactile stimulation is by wearing texturized clothing.
A good option would be something made of cotton or linen fabric with slightly raised patterns that can easily be felt. You can also look into buying shirts or hoodies with patches sewn onto them. Environmental factors, such as external stress and anxiety, can influence fidgeting behaviors, making tactile distractions like textured clothing particularly beneficial.
These patches often have textures that provide an enjoyable sensory experience when touched. Plus, it looks cool too!
10. Exercise Before A Boring Task
This tip is especially helpful if you’re someone who gets distracted easily. Doing some physical activity before starting boring tasks or cognitive tasks that demand great focus can help get rid of any excess energy and make it easier for you to focus on the task at hand.
Additionally, fidgeting can serve as a self-regulating mechanism for managing less weight. Research indicates that individuals who fidget more tend to gain less weight by increasing calorie burn through spontaneous physical activity.
Going for a short walk or doing some light stretching can both be effective ways of releasing energy and calming down before trying to concentrate on something difficult or tedious.
11. Learn Fidgeting Hobbies
If you find yourself needing to fidget more than usual, why not pick up a hobby?
Fidgeting can serve as a self-regulating mechanism for managing stress levels, helping to alleviate stress or boredom and enhance focus.
Painting, sewing, gardening—there are tons of activities that require hands-on work and give your body something productive to do while letting your mind wander off elsewhere.
Not only will these hobbies keep your hands occupied during long stretches of boredom, but they will also provide valuable outlets for creative expression as well as stress relief and relaxation.
Managing Fidgeting in the Classroom
Managing fidgeting in the classroom requires a comprehensive approach that takes into account the individual needs of students with ADHD. This can include providing fidget toys or stress balls, incorporating physical activity into the lesson plan, and offering regular breaks to help students release excess energy. Additionally, teachers can work to create a supportive and inclusive environment by educating their students about the benefits of fidgeting and promoting positive attitudes towards individuals with ADHD. By working together, we can help students with ADHD to succeed in the classroom and reach their full potential.
6 Ways How to Prevent Fidgeting From Becoming Destructive or Distracting
If you’re neurodiverse, it’s a given that you have moments of fidgeting. It’s inevitable! But don’t let your fidgeting turn into something destructive or distracting. Severe fidgeting, however, can sometimes indicate a health problem, particularly when it becomes uncontrollable and interferes with daily life. Excessive fidgeting can occur alongside other distressing symptoms and may require professional treatment. Here are a few tips on how to prevent your fidgeting from getting out of hand.
1. Build Executive Functioning Skills
Fidgeting often crops up when we’re working on tasks that require high executive function. If fidgeting is becoming a challenge, practicing EF skills like planning, organization, and attentional control may help you rely less on the distracting challenges and more on your own EF skills.
Fidgeting can also serve as a self-regulating mechanism for managing stress levels, helping to enhance focus and alleviate stress.
For more on evaluating EF skills, check out our free .pdf EF Skills Assessment.
2. Know Your Triggers
The first step to managing your fidgeting is understanding what triggers it in the first place. Is it boredom? Stress? Fear? Fidgeting often occurs in response to feeling stressed, serving as a coping mechanism to release stress or pent-up energy.
Once you can identify what causes your fidgeting, you can better manage it before it gets out of hand.
3. Set Limits On Your Fidgeting
Now that you know what triggers your fidgety behavior, set some boundaries for yourself and make sure you stick to them.
For example, if you know that tapping your foot is one of the ways you express stress or anxiety, try setting a limit for yourself—for instance, only tap 3 times when feeling anxious and then stop.
Fidgeting can serve as a self-regulating mechanism for managing stress levels, helping to alleviate stress or boredom and enhance focus.
This will help keep your fidgeting, wiggling behavior from getting too distracting or destructive.
4. Find An Accountability Partner
Having an accountability partner who is aware of your goals can be incredibly helpful in making sure things don’t get out of hand with your fidgeting habits.
Fidgeting can serve as a self-regulating mechanism for managing stress levels, helping to alleviate stress and improve focus.
A friend could help remind you to stay within the limits you’ve established and encourage positive behaviors instead of letting the negative ones take over.
5. Get Lots Of Exercise
Finally, exercise is an amazing way to channel all that energy! Whether it be running around the block or doing some yoga at home—there are plenty of activities that can both tire out and clear out the mind at once so there’s less need for excessive and disruptive fidgeting behavior later on!
Additionally, fidgeting can help in managing less weight by increasing calorie burn through spontaneous physical activity, which plays a role in maintaining a healthy weight.
6. Consider Coaching
With dedicated executive function skills coaching and targeted practice sessions, you can learn coping strategies to redirect your behavior and focus your attention on tasks. With methods to better organize thoughts and actions, increased self-awareness and impulse control can often be achieved.
Fidgeting can serve as a self-regulating mechanism for managing stress levels, helping to enhance focus and alleviate stress.
EFSC offers a tangible way to take control of your own wellbeing without relying solely on medication or therapy.
Final Thoughts
Though fidgeting may be seen as a bad thing, it could actually be a sign of focus and concentration if you have attention deficit disorder. As one of the most common symptoms of ADHD, fidgeting isn’t a bad thing – merely something you’ll need to pay attention to if you find you’re struggling to focus.
Fidgeting can also serve as a self-regulating mechanism for managing stress levels, helping to alleviate stress or boredom and enhance focus.
Luckily, there are many strategies you can try to help you calm your mind and body so you can focus on the task at hand.
From mindfulness to exercise, there is sure to be something that works for you. And remember, not all forms of fidgeting are bad. In fact, some research suggests that healthy fidgeting may actually lead to improved productivity.
So the next time you find yourself tapping your foot or doodling on a piece of paper, don’t berate yourself – celebrate your brain power!
TL;DR Summary
Fidgeting is normal and common if you have ADHD or are neurodivergent.
It helps you stay focused, reduce anxiety, and regulate emotions.
To keep fidgeting helpful (not distracting), try:
- Using fidget tools like stress balls, desk bikes, or doodling.
- Chewing gum or listening to music while working.
- Moving around or standing up briefly when restless.
- Exercising before starting boring tasks.
- Wearing textured clothing for sensory input.
- Setting timers and clear limits on your movements.
Recognize what triggers your fidgeting so you can manage it better.
If your fidgeting becomes overwhelming, consider executive function coaching for personalized strategies.
Remember, fidgeting can be helpful. You just need the right strategies to manage it effectively.
Further Reading
- Carey A. Heller: Harness Fidgeting to Improve Focus
- Adamou et al: Recommendations for occupational therapy interventions for adults with ADHD: a consensus statement from the UK adult ADHD network
- Abikoff et al: The Effects of Auditory Stimulation on the Arithmetic Performance of Children with ADHD and Nondisabled Children
- Waldera et al: ADHD and Physical Activity
- Aspiranti et al: Using Fidget Spinners to Improve On-Task Classroom Behavior for Students With ADHD
- Farley et al: Everyday attention and lecture retention: the effects of time, fidgeting, and mind wandering
- Amy Sippl: Working Memory: Long-Term Strategies & Supports for Diverse Learners
- Rebekah Pierce: 12 Tips To Take Control Of Overwhelm When You Have ADHD
- Rebekah Pierce: Emotional Regulation & ADHD: What You Need To Know
- Rebekah Pierce: Perfectionism and ADHD: Everything You Need to Know