So, you fidget. Twirl pens, tap feet, maybe you’ve even caught yourself doodling in a meeting. And perhaps you’ve heard the comments before, too: “Sit still!” or “Can’t you just focus?” But the reality is, this isn’t just a quirky habit—it’s your brain trying to do what it does best: keep you engaged and in the moment. Here’s the neuroscience-backed scoop on why fidgeting might just be your superpower.
The Brain Science Behind Fidgeting
When you have ADHD, your brain operates a little differently, especially when it comes to dopamine. This neurotransmitter is all about that “feel-good” and “stay-focused” life, but in the ADHD brain, dopamine can be in short supply or not well regulated. That’s where fidgeting comes in. Small, repetitive movements stimulate the brain enough to give you that hit of dopamine you need to pay attention. In other words, fidgeting is like a little neurological booster shot, helping you zero in on the task at hand—whether that’s listening to a meeting or tackling an endless to-do list.
Fidgeting: The Greatest Hits
For those with ADHD, fidgeting comes in all shapes and sizes, and chances are you’ve already mastered a few of these techniques:
- Foot Tapping – Not just for keeping the beat, your foot taps out a rhythm to keep your brain engaged.
- Pen Twirling – Channeling your inner baton twirler helps direct your attention to more than just your notes.
- Hair Twirling or Touching – Not just a pensive look for deep thinkers—this repetitive action helps you stay engaged.
- Doodling – Turns out those abstract shapes on your meeting notes are helping you focus by giving your hands something to do.
- Finger Drumming – An unofficial solo, like a personal background soundtrack to stay tuned in.
Why Fidgeting Helps You Focus
For a lot of people with ADHD, sitting still can actually feel like a restraint. Fidgeting keeps your sensory system engaged enough to prevent zoning out, so you can follow conversations and stay in the zone. Think of it like this: if your mind is a radio, fidgeting is the dial that tunes out the static, keeping your focus sharp and clear.
Fidget Tools: Your Focus Sidekicks
If you’ve ever fidgeted with whatever’s lying around, you’re not alone. But there are a lot of options out there that are a bit more… designed for the job. Here are some fidget-friendly items that can help you stay focused without taking apart your pens:
- Fidget Spinners – Love them or hate them, these popular toys keep your hands busy and provide just the right level of tactile feedback.
- Stress Balls – Give them a squeeze, and voilà! Instant focus booster and hand workout.
- Tactile Keychains or Rings – Small, unobtrusive, and portable—plus, they’re easy to use in public without attracting too much attention.
- Fidget Cubes – Packed with buttons, switches, and knobs, they offer variety, so you can keep things fresh as you switch from one side to the next.
- Weighted Blankets or Lap Pads – While not a toy, these can help ground you during long periods of stillness, giving your body the subtle sensation it craves.
Your fidgeting is more than a quirky habit; it’s a natural strategy your brain uses to keep you on track. So, next time someone asks why you’re tapping, twirling, or doodling, give them a wink and say, “I’m just giving my brain a little boost.”
References
- https://medicalxpress.com/news/2024-10-fidgeting-people-adhd-focus.html—
- https://health.ucdavis.edu/welcome/news/headlines/does-fidgeting-help-people-with-adhd-focus-/2024/10—
- https://www.additudemag.com/focus-factors/—
- https://psychcentral.com/adhd/fidgeting-strategies-that-help-people-with-adhd-focus—
- https://chadd.org/attention-article/harness-fidgeting-to-improve-focus/—