Understimulation in ADHD – and why fidgeting isn't a bad habit
Anna-Maria LangerI find there's almost nothing worse than a video call where I can't move freely. Because: I can concentrate best on conversations when I'm walking around with the phone receiver or taking a walk with the person. Sitting still in one place for an hour can be a real challenge - and many people with ADHD know this, as hyperactivity is often part of ADHD symptomatology.
What I didn't know back then - and what no one explained to me: My body was doing exactly what it needed to do. By now, I know that fidgeting can help me stay focused longer in such moments. However, this topic is associated with many stereotypical ideas. But: fidgeting is not bad behavior. It's neurobiology. And in this blog post, we'll take a closer look at the topic together.
What's actually happening in an ADHD brain?
ADHD doesn't mean you can't concentrate. It means the brain has difficulty regulating its own arousal level and attention – the so-called arousal level.
Imagine the nervous system like a volume control. In neurotypical people, this control automatically adjusts to the appropriate volume: focused when necessary – relaxed when possible.
In ADHD, this control works differently. It's often set too low – understimulation – and the brain begins to stimulate itself to be able to function at all. The result? Rocking, clicking, doodling, fidgeting.
This is not a deficit. It's a compensation mechanism.
The nervous system and sensory input: Why hands help
Our nervous system constantly processes sensory stimuli – touch, pressure, movement, temperature. This input ends up in the so-called reticular activating system (RAS), a region in the brainstem that is largely responsible for how awake and focused we are.
When you have a fidget toy in your hand and you knead, squeeze, or twist it, the following happens:
- Tactile receptors in your fingertips send continuous signals to the brain
- The RAS receives this input and increases the activation level – without you having to consciously think about it
- At the same time, the hand movement gives the motor system something to do – and prevents it from "occupying" itself otherwise (e.g., through unwanted fidgeting that disturbs others)
The result: The rest of the brain can focus better on a task because the basic need for stimulation is met.
"But doesn't that distract?" – The big misconception
Yes, I often get that question. And I understand it.
The assumption behind it is: If someone is playing with something in their hand, they are thinking about that thing – and not about what is being discussed.
For neurotypical people, this is often true. A fidget toy can indeed be distracting for someone who is already well-regulated. And neurodivergent people also have to find out individually whether fidgeting works for them or sometimes even overstimulates them.
For ADHD brains, it's the other way around: The toy is not the goal – it's the background process. Just as some people can think better with music playing. The auditory input regulates without dominating.
Studies – including those in the field of Occupational Therapy – show that targeted sensory input can improve attention span and task completion in ADHD. This is not self-help folklore. This is research.
Not all fidgeting is the same
This is where it gets interesting – and it's something I can confirm from my own experience:
There's focusing fidgeting and distracting fidgeting.
Focusing fidgeting is repetitive, predictable, and happens unconsciously. A fidget toy that you knead or twist falls into this category. It occupies the hands without consuming cognitive resources.
Distracting fidgeting, on the other hand, is unpredictable, new, or visually striking – for example, playing with a phone, balancing on a chair, or trying a new app. This actively draws attention.
The difference lies in the predictability of the sensory input. A good fidget toy always gives you the same feeling – and that's precisely why it stays in the background.
Why handmade fidget toys make a difference here
Mass-produced products are often loud, cheap, or give out after a few weeks. I've experienced it myself – a fidget cube that jams after a month is no longer a helpful tool. It's another source of frustration.
Aside from the fact that I'm not a fan of mass-produced goods - I want something with a story and personality.
Handmade toys are different:
- Materials with real tactile feedback – Different surfaces give the nervous system the input it seeks
- Individual in size and resistance – because not every hand is the same
- Durable – because they are not mass-produced, but made with care
I make these toys because I myself have long searched for something that really works. Not as a toy. As a tool and at the same time as a form of self-expression. Because I no longer want to hide my neurodivergence.
What does this mean for everyday life?
If you have ADHD – or a child who has ADHD – then fidgeting is not a disorder. It's a signal. Your nervous system is telling you: I need more input to stay here.
Acknowledging this is the first step. The second is finding the right input – one that regulates without distracting.
A fidget toy in hand during a meeting, while studying, or while reading is not a weakness. It's a strategy. And it's one that works.
Briefly summarized
- ADHD brains often struggle with understimulation – too little activation in the nervous system
- Fidgeting is a natural compensation mechanism, not bad behavior
- Sensory input through the hands increases the arousal level and improves focus
- There is a difference between focusing (helpful) and distracting (counterproductive) fidgeting
- Handmade fidget toys offer consistent, high-quality sensory input – and are therefore particularly effective
Do you have questions about our toys or want to know which one suits your nervous system? – We'll help you find the right one.