Neurodiversity celebrates the idea that variations in how our brains function, such as those experienced by individuals with ADHD, are natural and valuable. ADHD is often characterised by unique ways of thinking, learning, and behaving, including challenges with focus, hyperactivity, and impulsivity. For many individuals with ADHD, fidgeting – often seen as disruptive – can be a valuable tool for self-regulation. By providing a channel for excess energy and sensory input, fidgeting can help individuals with ADHD improve focus, reduce anxiety, and enhance their overall well-being. This blog explores the science behind fidgeting and how it can be a powerful tool for individuals with ADHD to navigate their unique neuro-cognitive experiences and thrive.
How Fidgeting Helps with ADHD:
Sensory Input and Regulation:
People with ADHD often experience unique sensory processing variations that can impact their daily lives. These variations can manifest in different ways, such as heightened sensitivity to specific sounds or textures or a decreased awareness of sensory input.
Many individuals with ADHD find themselves seeking extra sensory input to achieve a sense of balance and regulation. This can be due to an under-responsiveness to sensory information, where the brain doesn't process sensory input effectively.
This is where fidgeting comes into play! Engaging in fidgeting behaviours can provide much-needed sensory stimulation through touch, movement, and even sound or sight. The repetitive motions and tactile sensations associated with fidgeting can increase sensory input by providing the brain with the necessary stimulation it craves. It can also regulate sensory processing by helping to balance and organise sensory information more effectively. Finally, it can improve focus and attention by providing a consistent source of sensory input, and fidgeting can help reduce distractions and improve concentration.
By providing a controlled and acceptable way to seek sensory input, fidgeting can be a valuable tool for individuals with ADHD to manage their sensory processing needs and improve their overall well-being.
Reducing Stress and Anxiety:
Fidgeting might seem like a simple habit, but it's a wonderfully effective way to manage anxiety and stress. In those anxious moments, when our bodies are flooded with nervous energy, fidgeting provides a safe and socially acceptable outlet. It's a widely accepted tool, helping us channel those overwhelming feelings constructively. Engaging in repetitive movements can help us release built-up tension and feel more grounded, reassuring us that we're not alone so that we can regain a sense of calm.
In addition to helping with physical tension, fidgeting can also serve as a helpful distraction from anxious thoughts. By focusing on the sensations created by a fidget toy or a simple movement, we can shift our attention away from worries and stressors. This redirection can be particularly useful during stressful situations, giving us a moment of respite and helping us regain our composure. So, the next time you feel that familiar wave of anxiety, consider reaching for a fidget toy or allowing yourself to fidget a bit—it could make a world of difference!
Engaging the Body and Mind:
Fidgeting involves physical movement, which directly engages the body. This physical activity stimulates the release of neurotransmitters like dopamine and norepinephrine, which can improve focus and attention. By engaging the body, fidgeting can help bring the mind back to the present moment.
Many fidget toys provide sensory input through touch, sight, and sometimes sound. This sensory stimulation can help individuals become more aware of their bodies and the present moment. For example, the tactile sensations of a stress ball or a spinner's visual and auditory feedback can help anchor the mind to the present experience.
Improving Focus and Attention:
Individuals with ADHD often experience a high level of internal restlessness. This can manifest in various ways, from feeling antsy and fidgety to having difficulty sitting still for extended periods. This excess energy can be a significant obstacle when trying to focus on a single task. The constant urge to move can make it challenging to concentrate, as the mind is easily distracted by the need to release this pent-up energy.
Fidgeting provides a safe and socially acceptable way to channel this excess energy. By engaging in repetitive motions, such as tapping fingers, squeezing a stress ball, or playing with a fidget spinner, individuals can release this pent-up energy in a controlled manner. These small movements can help alleviate internal restlessness, making the mind calmer and more focused.
Think of it like a pressure valve. When the pressure inside builds up too much, it needs to be released. Fidgeting provides a controlled release for this internal pressure, preventing it from disrupting concentration and attention. By providing an outlet for this excess energy, fidgeting can help individuals with ADHD direct their attention more effectively towards the task at hand, improving their ability to focus and complete tasks successfully.
Choosing the Right Fidget:
Types of Fidgets:
When it comes to finding the right fidget toy for you, the options are truly endless! The world of fidget toys is vast and filled with exciting choices, each catering to different preferences and needs. Let’s take a closer look at some popular options that you might consider.
First up, we have stress balls. These delightful little spheres come in all sorts of sizes, textures, and levels of squeezability. Whether you prefer a soft, squishy ball or one with a firmer feel, there’s a stress ball out there just for you. They’re perfect for relieving tension and can be a great companion during stressful moments.
Next, we have spinners. These toys range from classic hand spinners to more intricate designs that captivate the eye. They provide a satisfying tactile experience, and the mesmerizing motion can also be visually enjoyable. It’s an excellent way to keep your hands busy while your mind breaks.
Fidget cubes are another fantastic option. These compact cubes are designed for on-the-go fidgeting and often feature a variety of buttons, switches, and spinners. They’re easy to carry around, making them ideal for use in various settings, whether at school, work, or just relaxing at home.
Then, we have tangles composed of flexible wires or cords that can be twisted and manipulated in countless ways. They offer a unique sensory experience and can be quite soothing to play with, allowing for endless creativity in how you engage with them.
For those who may benefit from oral stimulation, chewellery is a fantastic choice. This subtle jewellery is designed for safe chewing, making it an excellent option for individuals with oral stimming. It allows you to fidget discreetly while still looking stylish.
Weighted items can be an excellent addition to your comfort toolkit. Small, weighted objects like lap pads or blankets provide a soothing and grounding effect, helping to create a sense of stability during moments of anxiety or stress. Their gentle pressure can be incredibly comforting, making them an excellent choice for those seeking extra support.
Sensory bottles are another fantastic option. These enchanting bottles, filled with vibrant liquids, glitter, or other visually captivating elements, can be mesmerizing. They serve as a gentle distraction, drawing your attention away from stressful thoughts and promoting a sense of tranquillity. Just a few moments spent observing the swirling colours can bring a sense of calm and peace.
Lastly, don’t overlook the joy of play dough and slime! These tactile materials provide a creative outlet for sensory exploration and allow individuals to engage their hands and minds playfully. Manipulating these soft substances can be incredibly calming, helping to relieve stress while encouraging creativity. Whether squishing, rolling, or moulding, playing with dough or slime can be therapeutic and fun.
Considerations:
Finding the perfect fidget toy is truly a personal journey. It’s all about experimenting and exploring different types and textures to discover what brings you calm and engagement. Don’t avoid trying new options; you may be pleasantly surprised by what you find!
When selecting your fidget toys, it’s essential to consider the environments in which you’ll be using them. In professional settings, subtle choices like stress balls, fidget cubes, or discreet jewellery are ideal. For classroom use, consider spinners, tangle toys, or small, quiet stress balls that won’t distract your peers. Always be mindful of your surroundings and choose fidgets that are unlikely to disturb others, allowing you to fidget freely while being considerate of those around you.
Tips for Using Fidgets Effectively:
Find Your Quiet Corner:
Begin by experimenting with different fidgets in a quiet space where you can focus without distractions. This allows you to fully experience how each fidget feels and how it affects your concentration. Observe how different fidgets make you feel. Some might provide a calming sensation, while others might increase your alertness. Pay attention to which fidgets help you stay grounded and focused.
Incorporate Fidgeting into Your Routine:
Make fidgeting a part of your daily routine. Keep a fidget toy on your desk during study sessions or work periods. If appropriate, discreetly use a fidget toy during meetings to help you stay focused. Incorporate fidgeting into your downtime as a calming activity. You can also experiment using different fidgets in different situations to see what works best for you.
Fidgeting for Focus, Not Distraction:
Remember that fidgeting aims to improve focus, not create a new distraction. Be mindful of how your fidgeting affects your concentration and those around you. If you find a particular fidget distracting you or others, try a different one. It's important to find a balance that allows you to benefit from the calming effects of fidgeting without disrupting yourself or those around you.
Start with a Small Selection:
Begin your fidgeting journey by experimenting with just one or two fidgets. This prevents feeling overwhelmed by too many choices. Gradually introduce new options as you get more comfortable with the ones you've already tried.
Pay Attention to Your Body:
Take a little time to play around with different fidget tools and notice how your body feels with each one. Do you feel more relaxed, energized, or balanced? This is a great way to figure out which fidget items suit you best. As you try out different options, pick the ones that help you feel the way you want to, mentally and emotionally. Each tool has its own special benefits, so don’t hesitate to try a bunch and see what really clicks for you!
Communicate Your Needs:
When using fidgets in a communal space, expressing your needs to those around you is helpful. Share that fidgeting aids your focus and helps regulate your sensory input. This kind of transparent communication promotes understanding and cultivates a more supportive atmosphere.
Be Patient and Persistent:
Finding the ideal fidgets and cultivating effective fidgeting habits may require some patience. If you don't notice immediate results, don't be disheartened. Experimentation and regular practice are essential to discovering what suits you best.
Consider a Fidget Kit:
Fidget kits often contain a variety of small, discreet fidgets, allowing you to experiment and find what works best for you without the initial investment in many individual items.
Addressing Concerns and Stigma:
Fidgeting can sometimes face opposition in educational and professional settings. Common concerns include the perception that fidgeting is disruptive to the learning or work environment, a lack of understanding about the neurological basis for fidgeting in individuals with ADHD, and the stigma that fidgeting can be viewed as childish or unprofessional.
To address these concerns and advocate for the use of fidgets, it's crucial to focus on education and awareness. Educate teachers, colleagues, and supervisors about ADHD and the benefits of fidgeting as a self-regulation tool. Share research and articles that support using fidgets to improve focus and attention. Consider offering to present to your team or class about your experiences with fidgeting and how it helps you.
Open communication is also essential. Communicate openly and honestly with your teachers, supervisors, or colleagues about your need to fidget. Explain how fidgeting helps you stay focused and manage your attention. Be open to finding a compromise that works for everyone. For example, you might agree to use certain fidgets only during specific times.
Leading by example is also important. Demonstrate responsible fidgeting behaviour by choosing discreet fidgets that minimize distractions for others. Show that fidgeting can be a productive and beneficial tool.
If possible, advocate for policies that support using fidgets in educational and professional settings. Work with school administrators or workplace leaders to create a more inclusive environment that accommodates the needs of individuals with ADHD.
By educating others about the benefits of fidgeting for individuals with ADHD, you can help reduce stigma and create a more understanding and supportive environment. Share your experiences, advocate for your needs, and help to raise awareness about the importance of accommodating neurodiversity. Remember that open communication, education, and responsible use of fidgets are key to addressing concerns and advocating for your needs.
Fidgeting, often viewed as a distraction, can be a valuable tool for individuals with ADHD. By providing a channel for excess energy, enhancing sensory input, and promoting self-regulation, fidgeting can significantly improve focus, reduce anxiety, and enhance overall well-being.
Embracing fidgeting as a valuable self-regulation tool can empower individuals with ADHD to navigate their unique neurocognitive experiences and thrive. Remember to experiment with different fidgets, find what works best for you, and communicate your needs to others. With understanding and support, individuals with ADHD can leverage the power of fidgeting to unlock their full potential.
Comments