ADHD and the Power of Fidgeting: Why Movement Helps the Brain Focus

What’s Happening in the ADHD Brain?

ADHD is associated with differences in how the brain regulates attention, motivation, and energy. Key areas involved include the prefrontal cortex (responsible for executive functioning), the basal ganglia (movement and habit circuits), and dopamine pathways (motivation and reward).

Research suggests that individuals with ADHD often experience:

• Lower baseline dopamine activity
• Under-arousal in attention networks
• Fluctuating energy regulation

In simple terms: the ADHD brain may need more stimulation to maintain alertness and focus. Fidgeting provides that stimulation. Small movements increase sensory input, which can raise arousal levels to a more optimal state for learning and concentration. Rather than being “off-task,” the body may be helping the brain stay on-task.

The Neurological Benefits of Fidgeting

Supports Cognitive Processing

Motor activity and cognitive processing are more connected than we once believed. Movement activates neural pathways that overlap with attention and working memory systems.

Studies have shown that children with ADHD sometimes perform better on cognitive tasks when allowed to move compared to when they are required to sit still. In other words, movement can enhance thinking.

Regulates Energy Levels

Many parents describe their child as either “bouncing off the walls” or completely depleted. ADHD often involves inconsistent energy regulation.

Fidgeting helps:

• Discharge excess physical energy
• Prevent internal restlessness from building
• Stabilize alertness during sedentary tasks

Enhances Memory Retention

Movement engages multiple sensory systems at once. When tactile and motor input accompany learning, the brain creates additional neural pathways for encoding information. This multi-sensory input can improve working memory, strengthen encoding of new information, and increase recall later. For some learners, squeezing a fidget during instruction can actually improve retention compared to sitting with hands idle.

Fidgeting acts like a pressure valve, releasing just enough movement to keep the system balanced.

Reduces Stress and Anxiety

Fidgeting can serve as a coping mechanism for managing anxiety or stress. Individuals with ADHD often experience higher rates of anxiety. Repetitive, rhythmic movement can activate calming pathways in the nervous system. Fidgeting can reduce cortisol levels, provide grounding sensory input, and increase feelings of control. For students who feel overwhelmed by academic demands or social pressure, a discreet fidget can serve as a self-soothing tool.

Reframing the Narrative

For decades, stillness was equated with attention. We now understand that for many individuals with ADHD, stillness can actually impair focus. Movement is not the enemy of concentration; for some brains, it is the pathway to it.

Instead of asking students to suppress natural regulation strategies, we can:

• Offer appropriate fidget tools
• Allow flexible seating options
• Build short movement breaks into routines
• Teach self-monitoring skills

When we shift our mindset from “stop moving” to “let’s find movement that works,” we empower individuals with ADHD to understand their brains and advocate for what they need. And that self-awareness - more than still hands - is what truly supports lifelong learning and success.