As an ADHD therapist and someone who experiences the condition firsthand, I know how integral movement is to navigating a busy, overstimulating world. Many adults with ADHD engage in what’s called kinetic stimming—physical, repetitive movements that help regulate emotions, focus attention, and manage sensory input. Let’s explore what kinetic stimming is, how it manifests in ADHD adults, and how to embrace it as a tool for thriving, not just surviving.
What is Kinetic Stimming?
Kinetic stimming refers to repetitive physical movements that stimulate the body’s sensory system. These movements, sometimes subtle and sometimes more noticeable, are a form of self-regulation. Stimming is often associated with Autism Spectrum Disorder (ASD), but research shows it is just as prevalent among adults with ADHD (Kapp et al., 2019).
For those of us with ADHD, kinetic stimming might include:
• Tapping fingers or feet
• Pacing or bouncing
• Shifting or rocking while seated
• Twirling objects in hand
• Repeatedly stretching or flexing muscles
• Engaging in repetitive tasks like folding or kneading
These actions aren’t random or meaningless—they’re an important tool for managing the sensory and cognitive demands of ADHD.
Why Do ADHD Adults Engage in Kinetic Stimming?
The ADHD Brain and Movement
One hallmark of ADHD is difficulty regulating attention and emotions. Kinetic stimming provides the brain with the physical feedback it craves, helping to bridge the gap between under- and overstimulation. Studies show that movement can help ADHD brains improve focus by stimulating dopamine production, the neurotransmitter responsible for motivation and reward (Diamond, 2013).
Self-Regulation Through Motion
ADHD often comes with a heightened stress response, including difficulty calming the nervous system. Engaging in repetitive, rhythmic movements activates the body’s parasympathetic nervous system, promoting relaxation and helping to counteract the chronic fight-or-flight state common in ADHD (Porges, 2011).
How Does Kinetic Stimming Manifest in Adults with ADHD?
While every individual is unique, here are some common ways kinetic stimming shows up in everyday life:
• Workplace Focus: Tapping a pen, bouncing a leg, or doodling during meetings.
• Emotional Regulation: Rocking back and forth or pacing when feeling overwhelmed.
• Sensory Soothing: Playing with a textured stress ball or twisting jewelry while thinking.
• Task Completion: Engaging in repetitive tasks like folding laundry or organizing objects to stay grounded.
These behaviors might seem insignificant to others but are essential for managing the sensory, cognitive, and emotional challenges of ADHD.
Benefits of Kinetic Stimming for Adults with ADHD
1. Enhancing Focus
Kinetic stimming provides consistent sensory input, which helps filter distractions. For instance, bouncing a leg can create just enough stimulation to maintain attention during a lengthy task.
2. Emotional Regulation
Movement can serve as an outlet for excess energy or anxiety, reducing feelings of restlessness or frustration. This is particularly important in high-stress situations where emotions might otherwise feel unmanageable.
3. Physical Comfort
Repetitive motions like rocking or pacing can soothe sensory sensitivities, making challenging environments feel less overwhelming.
4. Creative Thinking
Many ADHD adults report that engaging in small, repetitive movements—such as twirling a pencil—helps them brainstorm or problem-solve more effectively.
Healthy Ways to Engage in Kinetic Stimming
While stimming is a natural and beneficial part of life with ADHD, some forms of stimming can be disruptive or harmful (e.g., repetitive movements that cause physical strain). Here are healthier alternatives:
• Use Fidget Tools: Invest in tools like fidget spinners, stress balls, or tactile rings that provide satisfying sensory input.
• Incorporate Movement Breaks: Schedule short walking or stretching breaks during long periods of sitting.
• Practice Mindful Movement: Activities like yoga, tai chi, or even rhythmic breathing combine kinetic stimulation with relaxation.
• Optimize Your Workspace: Use standing desks, balance boards, or exercise balls to incorporate movement into your day.
• Engage in Active Hobbies: Consider hobbies like dancing, knitting, or woodworking that channel energy into creative outlets.
Normalizing Kinetic Stimming
Many adults with ADHD grew up being told to “stop fidgeting” or “sit still,” leading to feelings of shame or embarrassment about their natural tendencies. As a therapist, I encourage my clients—and myself—to embrace kinetic stimming as an adaptive strategy rather than a flaw. Understanding that movement is essential to how our brains function can help shift this narrative, promoting self-acceptance and self-advocacy.
It’s also worth educating employers, colleagues, and loved ones about the role stimming plays in ADHD. By normalizing these behaviors, we can create environments that are more inclusive and supportive for neurodivergent individuals.
Conclusion
Kinetic stimming is a powerful and necessary tool for adults with ADHD. Whether it’s tapping a foot, pacing the room, or fidgeting with a stress ball, these movements help regulate emotions, enhance focus, and provide much-needed sensory input. As both a therapist and someone who stims, I believe it’s time to celebrate these behaviors as part of what makes us uniquely capable of navigating life with ADHD. Let’s move—literally—toward greater self-understanding and empowerment.
References
• Diamond, A. (2013). Executive functions. Annual Review of Psychology, 64, 135–168. https://doi.org/10.1146/annurev-psych-113011-143750
• Kapp, S. K., Steward, R., Crane, L., et al. (2019). “‘People Should Be Allowed to Do What They Like’: Autistic Adults’ Views and Experiences of Stimming.” Autism, 23(7), 1782–1792. https://doi.org/10.1177/1362361319829628
• Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. Norton & Company.
By understanding and embracing kinetic stimming, we can use it as a vital tool to thrive with ADHD, rather than something to suppress or hide.
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