Why Fidgeting is Useful

Fidgeting may be one of the most recognisable traits associated with ADHD, but it’s often misunderstood. Many people assume fidgeting is a sign of restlessness, poor manners, or lack of discipline. But in reality, fidgeting can serve an important purpose, especially for those with ADHD. In my office, I have a large bowl of fidget toys for my clients to use.

What Is Fidgeting?

Fidgeting refers to small, often repetitive movements such as tapping feet, twirling a pen, bouncing in a seat, or playing with an object. These movements can appear unconscious or automatic, and for people with ADHD, they often happen without deliberate intention.

The ADHD Brain and the Need for Stimulation

To understand why fidgeting is helpful, we need to look at what’s happening in the ADHD brain. One of the core features of ADHD is underarousal of the brain’s executive functioning networks, particularly those involved in attention, working memory, and self-regulation. In simple terms, the ADHD brain is often under-stimulated.

Fidgeting can act as a form of self-stimulation. These movements can help increase alertness and focus by boosting activity in the nervous system. It’s a way the body instinctively tries to “wake up” the brain and keep it engaged.

Fidgeting Helps with Focus—Not Distracts From It

Although fidgeting may look like a sign of distraction, research suggests the opposite may be true. A 2015 study from the UC Davis MIND Institute found that children with ADHD performed better on attention-based tasks the more they fidgeted. The most intense movers were also the most accurate, suggesting that movement supports rather than hinders focus in ADHD.

A more recent New Zealand-based pilot study used functional MRI to investigate the impact of fidgeting in adults. Researchers found that adults, particularly those with ADHD, showed increased activity in the prefrontal cortex (a region key to attention and decision-making) when they were allowed to fidget during cognitive tasks. This suggests that, just as in children, fidgeting may help adults with ADHD engage more effectively with demanding mental tasks.

Types of Fidgeting: Not One-Size-Fits-All

Fidgeting is individual. Some people prefer gross motor movements like repositioning legs or arms, while others benefit from small tactile stimulation (like fidget cubes or textured objects). What’s helpful for one person might be annoying or distracting for another.

Some common types include:

• Tactile: playing with textured items, fidget toys, or putty

• Movement: standing up to stretch, bouncing a leg, walking around

• Oral: chewing gum, sucking on mints or a drink bottle

• Auditory: clicking a pen or tapping fingers (though this one can test the patience of others!)
  

Is Fidgeting Always a Good Thing?

Fidgeting is not a problem in itself. The challenge is usually environmental in that many classrooms and workplaces are not designed with movement in mind. While fidgeting may be helpful for focus, it can be seen as disruptive or unprofessional. As a result, people with ADHD may suppress their natural movement in an attempt to conform, which can lead to mental fatigue and reduced performance.

Supporting appropriate fidgeting, by using discreet tools, allowing movement breaks, or rethinking expectations of stillness, can improve productivity, reduce frustration, and support neurodiverse needs. At my children's school, teachers have some fidget toys at the front of the class that they pass to children who they can see need extra stimulation to focus on class content.

In Summary

Fidgeting is not just a habit; it’s often a form of self-regulation that supports attention and cognitive function in people with ADHD. Rather than trying to eliminate fidgeting, we should aim to understand and accommodate it. With the right strategies, movement can become an ally rather than a hindrance in daily life.