ADHD and Fidgeting | Why Does Fidgeting Help Me Focus?
"Can you just sit still?"
"Why are you wiggling?"
"Do you see anyone else moving right now?"
Many of us with ADHD have heard these phrases from parents and teachers...maybe we've even said it to ourselves.
It's one of the reasons why children and perhaps some adults with ADHD are labeled as "disruptive" or "bad". They just can't seem to sit still.
And now, thanks to several research studies, we realize that fidgeting may actually the way someone with ADHD are trying to focus, pay attention, or problem solve. In fact, fidgeting may be an outward representation of someone trying desperately to improve their attention and alertness or control their emotions.
I would bet if I say “fidget” to you, many of you immediately jump to something like this fidget spinner…
But did you know there are additional, beneficial fidgets for us ADHDers.
Fidgeting refers to small movements we make without thinking much about it.
Ever notice that your chair feels more uncomfortable when you’re trying to concentrate for a long time so you frequently shift positions? Or that you feel the need to pace or bite your lips if you’re in a stressful situation like an argument?
You may not have realized it in the moment, but these movements, they could very well be your brain using fidgety behavior to try to stimulate a response like “it’s time to concentrate” or “you need to calm down”.
That’s why I wanted to help you understand what stimming is, why fidgeting may help you focus, and offer some mindless fidget ideas you can use to help you stim when you need to that won’t disrupt colleagues, classmates, or family members.
What is Stimming?
Fidgeting is a type of stimming or self stimulating behavior. In other words movements, patterns of behavior or actions used to stimulate a response.
In the case of ADHD, it may be you want to focus or organize your thoughts or you need to calm down from an emotionally reactive situation.
If you’ve ever found yourself repeatedly squirming in your seat, pacing, chewing on the side of your cheek, tapping your foot or pen, you may have been fidgeting as a form of stimming.
Why Does ADHD Make You Fidget?
Fidgeting can help us ADHDers manage anxiety by giving your body an outlet for pent up energy. It can help to improve focus by increasing the neurotransmitters that control attention. And it can help to calm your nervous system because repetitive movements can act as a displacement behavior or a way to redirect the building uncomfortable energy to help relieve stress and minimize frustration.
Researchers have found that engaging in a fidget that doesn't interfere with your primary task (aka a mindless fidget) can improve attention and focus. (show scroll of Auckland study article).
A 2021 study from the University of Auckland in New Zealand asked adults with ADHD to undergo an MRI where they captured brain images while the participants were asked to fidget.
Researchers discovered that when fidgeting, participants brains showed increased blood flow volume to the prefrontal cortex, which is the part of the brain that is responsible...you guessed it…executive function.
Bam! There you have it. A direct link between your inability to stay still and an increased ability to focus, behave, pay attention, and any of those other executive functions you may struggle with.
The key to tapping into the benefits of stimulating fidgets is to a) make sure you aren’t disturbing those around you and b) make sure it is something that happens involuntarily or without you thinking about it. Curious about what those might be?
6 Mindless Fidgets to Help Your ADHD Brain Focus
Here are 6 ways you can "mindlessly fidget" to help enhance your focus and boost your ADHD executive function:
Bouncing... Try sitting on an exercise ball. Or, if you have a chair with legs, wrap an exercise band around the front legs and use it to bounce your legs. And if you catch yourself mindlessly tapping your foot or drumming your fingers, think of that as productive bouncing for your ADHD brain.
Walking/Pacing/Movement... You could try taking a walk or pacing up and down stairs during an important phone call. Or invest in a treadmill desk (yep, it's a thing!) Maybe try on under desk bike. Just make sure the movement doesn't interfere with the task at hand.
Doodling/Coloring... A 2009 study discussed on the Harvard Health Blog found that participants who doodle while listening to a long voicemail recalled 29% more details. But remember, we are aiming for mindless fidgeting. If drawing or doodling requires too much focus, maybe try coloring instead.
Chewing Gum... That's right, folks. All those years we were told not to chew gum in class...think of how much more we could have been focusing! But seriously, keep some of your favorite flavor on hand and pop a stick when you need to write something important, clear out your emails, or take a test. I keep a pack of my favorite, Extra Polar Ice in my purse, in my car, and here on my desk at all times. And I would guess I blow through at least 8-10 pieces a day.
Play with Texture... You may have come across sensory strips on social media. They look like a band-aid and sandpaper had a baby. And that baby can go a long way to help you soothe anxiety, improve focus, and regulate restless energy. If you aren't sure what a sensory strip is, click here to check out Calm Strips, Not sponsored, I just think they’re helpful!
Keep Your Shoes On... File this under "TikTok Made Me Try It". But darn it, I'm a convert! Psychologists speculate that wearing shoes at home may trigger improved productivity because putting on shoes prompts thoughts of being active. And while I realize wearing shoes isn’t exactly fidgeting, it is definitely a helpful form of stimming. And if you're a "no shoes" home, consider purchasing a "productivity pair" of shoes or a pair of shoe-like slippers used strictly in your home for working.
And if you need more that fidgets to help you pay attention and follow through to reach your goals as an ADHD mom entrepreneur trying to juggle all the things, I’d love to see if I can help.
Click the button below to schedule your free, no-obligation call to see how my executive function and accountability ADHD coaching program can support you.
