Fidgeting Is Focus: How Movement Supports ADHD Minds

“Sit still.” “Stop playing with that.” “Are you even listening?” “Look at me when I’m talking to you.”

If you have ADHD, chances are you’ve heard these words more times than you can count. For many of us, our bodies need to move. Toes tap. Fingers click pens. Office chairs spin like carnival rides. And then—cue the reprimand.

The truth is, fidgeting often helps us focus. It provides a low-level stimulus that blocks out bigger distractions, helping the brain stay present instead of wandering down rabbit holes. In fact, research shows that fidgeting can increase attention and retention for people with ADHD—and even for those without it.

Fidgeting Is Not a Moral Failing

Once again, the neurotypical narrative frames ADHD behaviors as moral flaws. For many, fidgeting is seen as disrespectful or inattentive. But for ADHD brains, it’s a tool. Studies show fidgeting can:

• Improve focus and attention

• Increase information retention

• Offset negative effects of prolonged sitting

• Support blood vessel function and reduce blood pressure risk

For students with ADHD, being allowed to fidget has been linked to higher retention rates.

Fidgeting as Self-Awareness

Fidgeting can also teach us about ourselves. Many people with ADHD struggle with impaired interoception—difficulty noticing hunger, thirst, emotions, or stress. But increased fidgeting can be a red flag for stress or overwhelm. Personally, I use my own fidgeting as a signal to pause, breathe, and check in with what I need.

It’s also a cue for breaks. If my body is bouncing more, it often means I’ve been working too long and need to reset. Your body communicates, even when your brain doesn’t always notice.

Covert Ways to Fidget

Sometimes fidgeting isn’t socially acceptable, especially in the workplace, so having “incognito” options helps:

• Foot & leg movements: tapping, toe wriggling, shifting weight

• Hand & finger movements: doodling, twirling hair, tapping a pencil

• Facial & jaw movements: subtle jaw shifts, tongue movements, blinking

• Jewelry tools: spinner rings, bead bracelets, twirling loose jewelry

Note: fidget spinners themselves don’t increase attention, but they can be a healthier alternative to doomscrolling—providing a short, semi-mindless reset without hijacking your whole afternoon.

Movement-Friendly Alternatives to Meetings

When possible, build movement into your work or study:

• Walking meetings (walk + talk)

• Standing meetings (keeps things short and productive)

• Collaborative brainstorming (drawing on a whiteboard together)

How to Communicate Your Needs

Instead of leading with, “I have ADHD,” as often people will hear that as an excuse. Try instead, focusing on your needs:

• “I remember better if I take notes.”

• “Fidgeting helps me process information.”

• “I work best when I can move around.”

Once people see that accommodating these requests improves focus and retention, they’re often more open to learning about ADHD later.

So the next time you hear, “Stop moving,” you’ll know the truth: your body isn’t being disruptive—it’s helping your brain succeed.