As a therapist specializing in ADHD, I often encounter individuals who describe unique sensory experiences that shape their daily lives. Among these is visual stimming, a form of self-stimulation involving repetitive or specific visual activities. For individuals with ADHD, visual stimming serves as both a coping mechanism and a natural response to sensory needs. Understanding this phenomenon can deepen our appreciation for the neurodivergent experience and help us better support those who rely on visual stimming for self-regulation and focus.
What is Visual Stimming?
Visual stimming refers to behaviors that involve repetitive or focused engagement with visual stimuli. This can manifest in various ways, such as:
• Watching lights flicker or move
• Spinning objects and observing the motion
• Tracing patterns or staring at textured surfaces
• Repetitive drawing or doodling
• Watching videos with repetitive or satisfying visuals (e.g., slime videos or ASMR)
For many people with ADHD, visual stimming is instinctual and deeply satisfying. It’s not merely an activity; it’s a response to the brain’s need for sensory input to maintain focus or calm an overstimulated nervous system.
Why Does Visual Stimming Happen?
The connection between visual stimming and ADHD lies in the brain’s sensory processing and dopamine regulation. ADHD is associated with a dopaminergic deficiency, meaning that individuals often have lower levels of dopamine, a neurotransmitter critical for motivation, focus, and reward processing (Arnsten, 2009). Visual stimming can help “hack” this system by providing predictable and enjoyable sensory input, which triggers a small dopamine release, offering a sense of satisfaction and grounding.
Moreover, ADHD is also linked to sensory modulation challenges, which refer to difficulty filtering and processing sensory information effectively (Ghanizadeh, 2011). This can lead to two contrasting states:
1. Hyperstimulation: The world feels overwhelming, and stimming helps filter or simplify sensory input.
2. Hypostimulation: The brain craves additional input, and stimming provides the sensory engagement it seeks.
Visual stimming, in this context, acts as a way to balance sensory input and self-regulate.
The Benefits of Visual Stimming
For individuals with ADHD, visual stimming isn’t just a habit—it’s a tool. Here are some of the key benefits:
1. Improved Focus
Visual stimming can help anchor attention by engaging the brain in a repetitive, predictable activity. For example, someone might stare at a fan spinning while trying to concentrate on a task, allowing the visual rhythm to serve as a grounding force.
2. Emotional Regulation
ADHD often comes with heightened emotional sensitivity and reactivity. Visual stimming can provide a calming effect by offering a soothing sensory experience. Watching soft lights change color or patterns unfold on a screen can help ease anxiety or frustration.
3. Stress Relief
In moments of stress or overstimulation, visual stimming can offer a quick and accessible way to decompress. Engaging with repetitive or pleasing visuals helps shift focus away from overwhelming thoughts or external chaos.
4. Sensory Fulfillment
Some people with ADHD experience a craving for sensory input, which visual stimming satisfies in a non-intrusive way. This sensory fulfillment can enhance overall well-being and reduce feelings of restlessness.
Examples of Visual Stimming
Every individual experiences visual stimming differently, but here are some common examples I’ve observed in clients:
• Fixating on Patterns: A client once described spending hours looking at geometric designs, finding comfort in their symmetry and predictability.
• Watching Repetitive Visuals: Videos of kinetic sand being cut or paint mixing are particularly popular among individuals who engage in visual stimming. The smooth, repetitive motion feels satisfying and calming.
• Light Play: Another client shared how they loved watching sunlight refract through a crystal or play across a wall, feeling mesmerized by the colors and patterns.
• Creating Visual Stimuli: Doodling, drawing repetitive shapes, or making their own animations provides an outlet for creativity while simultaneously engaging in stimming.
Embracing Visual Stimming as a Tool
Rather than pathologizing visual stimming, I encourage clients to view it as a natural and beneficial part of their ADHD experience. While it may sometimes appear odd to others, visual stimming serves a clear purpose for the individual engaging in it. In my work, I emphasize the importance of self-acceptance and normalizing stimming behaviors as valid tools for self-regulation.
If visual stimming is interfering with daily functioning or causing discomfort, I work collaboratively with clients to find balance. For example, introducing mindfulness strategies or exploring alternative sensory inputs can help integrate stimming into their lives in a way that feels both productive and affirming.
Final Thoughts
Visual stimming is a fascinating and often misunderstood aspect of ADHD. By engaging with visual stimuli, individuals with ADHD can harness a tool that helps regulate their emotions, enhance focus, and satisfy their sensory needs. Through greater understanding and acceptance, we can celebrate these behaviors as expressions of neurodivergent creativity and resilience.
If you or a loved one experiences visual stimming and would like to explore its role in your life, consider reaching out. Together, we can better understand your unique sensory needs and develop strategies to embrace them in a supportive and empowering way.
References
• Arnsten, A. F. T. (2009). The emerging neurobiology of attention deficit hyperactivity disorder: The key role of the prefrontal association cortex. Journal of Pediatrics, 154(5), I-S43–I-S46. https://doi.org/10.1016/j.jpeds.2009.01.018
• Ghanizadeh, A. (2011). Sensory processing problems in children with ADHD, a systematic review. Psychiatry Investigation, 8(2), 89–94. https://doi.org/10.4306/pi.2011.8.2.89
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