If you are an ADHDer, you have almost certainly been told at some point in your life to stop fidgeting. Whether it was a teacher asking you to sit still, a colleague giving you a pointed look as you clicked your pen, or a loved one sighing as you bounced your leg, fidgeting is something that a lot of people object to.
A growing body of research suggests that for people with ADHD, fidgeting is far more than a restless habit. It is a functional, often unconscious, mechanism for self-regulation. It’s your brain’s way of maintaining focus and alertness.
So, why do ADHDers fidget? Research shows that the ADHD brain is often under-stimulated, a state known as hypoarousal [1]. When the brain isn't getting enough stimulation, it struggles to stay engaged with the task at hand. Repetitive movements can provide the brain with the sensory input it craves, helping to increase alertness and keep you focused [1].
A recent study found that fidgeting seems to be associated with better attention, and interestingly, the longer a task went on, the greater the positive effect of the fidgeting [2]. Further evidence suggests that adults with ADHD showed increased activity in the prefrontal cortex, the part of the brain that plays an important role in attention and decision-making, when they were allowed to fidget during a cognitive task [3].
While fidgeting can be a constant companion, it often becomes more pronounced in specific situations. Some people notice increased fidgeting when they are:
Bored or mentally fatigued: When the task at hand isn't appropriately stimulating, fidgeting can serve to prevent cognitive drift.
Anxious or stressed: Stress can exacerbate the need for movement. One study reports that using a fidget spinner can help relieve ADHDers of anxiety [4].
While intrinsic fidgeting (one that involves your own body parts) appears to aid self-regulation, the benefit of extrinsic fidgeting (the ones that involve external objects) is less clear. One study found that using a fidget ball disrupted the positive association between natural fidgeting and self-regulation [5]. This implies that tools like spinners could be a distraction rather than a help. If you use a fidget device, it's best to find one that doesn't replace your body's innate strategies.
Fidgeting is not a failure of discipline, but your brain skillfully trying to regulate itself. It's not a sign of distraction, it's a sign of your brain working hard to stay focused in a world in which you find it difficult to sustain attention.
Whether you're here to focus better, calm your mind, or just feel a little more in control, we’re here to support you. One game at a time.
