As a therapist with ADHD, I’ve spent years exploring the intricacies of my neurodivergent brain, both personally and professionally. One of the most fascinating aspects of ADHD is something we call “stimming,” short for self-stimulatory behavior. For me, stimming often involves touch and sound—tapping rhythms on my desk, playing with textures, or listening to music on repeat. These small, rhythmic actions may seem inconsequential, but they’re incredibly important in how I regulate my emotions and focus.
Let’s dive into what stimming is, why it happens, and how it can be a valuable tool for adults with ADHD.
What is Stimming?
Stimming refers to repetitive actions or movements that stimulate the senses. While it’s often associated with Autism Spectrum Disorder (ASD), it’s equally prevalent in people with ADHD. Research shows that stimming serves as a natural regulatory mechanism to manage attention, emotion, and sensory processing challenges (Kapp et al., 2019).
For adults with ADHD, stimming might look like:
• Tapping fingers or feet
• Clicking pens
• Chewing gum or snacking
• Playing with fidget toys or jewelry
• Repeating sounds, words, or phrases
• Listening to the same song repeatedly
These behaviors help bridge the gap between an overstimulated world and our internal need for sensory balance.
Why Do Adults with ADHD Stim?
ADHD brains are wired for novelty and movement. Stimming provides sensory input that can help soothe the nervous system, increase focus, or release pent-up energy. Many of us also stim to cope with the chronic fight-or-flight response that’s often part of ADHD.
Think of stimming as a pressure valve. It can help manage intense emotions like frustration, anxiety, or excitement. For instance, if I’m in a long meeting and start tapping my foot, it’s not because I’m disengaged—it’s because the rhythmic motion helps me stay present and focused.
The Benefits of Stimming
Stimming is not just a quirk; it’s a tool that offers real benefits:
1. Emotional Regulation
Repetitive movements can reduce stress and anxiety by activating calming neural pathways (Porges, 2011). For example, humming or softly singing to yourself can stimulate the vagus nerve, promoting relaxation.
2. Improved Focus
Stimming helps filter distractions, allowing us to concentrate on the task at hand. This is why many of us click pens or doodle during work or study sessions.
3. Sensory Integration
ADHD often comes with heightened sensory sensitivities. Stimming allows us to control sensory input, making overwhelming environments more manageable (Arky, 2020).
4. Self-Expression
Stimming is a way to express joy, excitement, or creativity. For example, tapping out a beat or rhythm is not just calming; it’s also a form of artistic self-expression.
Healthy Ways to Stim
Not all stims are created equal. Some stimming behaviors, like nail-biting or skin-picking, can be harmful over time. The key is to embrace stimming while finding ways to make it healthy and supportive. Here are some ideas:
1. Fidget Tools
Invest in fidget cubes, spinners, or textured items that feel good to touch. Personally, I always have a soft, stretchy band or a smooth stone in my pocket.
2. Music and Sound
Curate playlists with repetitive beats or soothing melodies. I often loop my favorite songs because the predictability feels comforting.
3. Movement
Take short breaks to stretch, pace, or even dance. Rhythmic movements like bouncing on a yoga ball can also be a great stim.
4. Creative Outlets
Drawing, knitting, or crafting can channel stimming into productive, enjoyable activities.
5. Chewing and Oral Stims
Keep sugar-free gum, crunchy snacks, or chewable jewelry on hand if oral stimulation helps you focus.
6. Mindful Stimming
Incorporate intentional stimming into your day. For example, if you’re feeling anxious, take a moment to hum quietly or rub a textured object to ground yourself.
Breaking the Stigma Around Stimming
One of the challenges I often hear from my clients is the shame associated with stimming. Many of us grew up being told to “stop fidgeting” or “sit still,” but suppressing stimming can actually make ADHD symptoms worse. I encourage my clients—and myself—to view stimming as a form of self-care rather than a behavior to hide.
It’s also important to advocate for acceptance in professional and social settings. By normalizing stimming, we create environments where neurodivergent individuals can thrive without fear of judgment.
Final Thoughts
Stimming is a natural, healthy part of life for adults with ADHD. Whether it’s tapping a rhythm, spinning a ring, or looping a favorite song, these behaviors help us regulate our emotions, focus our attention, and navigate a sometimes overwhelming world.
As a therapist—and as someone who stims—I’ve learned to embrace these behaviors as tools for self-regulation and expression. I encourage you to do the same. Pay attention to your stims, find the ones that work best for you, and use them to your advantage. There’s nothing wrong with finding comfort in the rhythm of your own world.
References
• 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.
• Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. Norton & Company.
• Arky, B. (2020). “ADHD and Sensory Processing Disorder: What’s the Connection?” Child Mind Institute.
By embracing stimming, we can build healthier, happier lives that honor our unique neurodivergent needs.
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