Why Do People with ADHD Use Fidget Toys?
By Jia Tanna
Have you been online shopping for fidget toys recently? Dangerous, I know! If you have, then you’ll know that nearly every single one seems to boast the label of being ‘for ADHD’. With almost a gazillion toys to choose from, it can become overwhelming to understand what this actually means.
Like, honestly - how does twisting an infinity cube actually help someone stay focused?! Why might squeezing a squishy ball help someone feel less stressed?! Is this just marketing nonsense?!
Well I guess this leads us to the core question:
Why do people with ADHD use fidget toys? And, importantly, do they actually help?
First, we have to start with what’s going on in an ADHD brain.
ADHD is a neurodevelopmental condition: neuro (brain and nervous system) and developmental (how these develop over time). People living with ADHD can struggle to pay attention to things and stay focused on tasks.
To get nerdy here 🤓.. people with ADHD often have irregular levels of dopamine – the brain chemical which helps regulate motivation, reward and attention - meaning that the ADHD brain may naturally struggle to focus on tasks that feel mundane and unengaging. [1].
For years it was thought that people with ADHD had less dopamine, but we now know that it’s more about how long we can hold onto dopamine in our brains.
So, how can using a fidget toy help?
1. Boosting Brain Chemistry [2] Simple, repetitive movements stimulate the release of dopamine and norepinephrine – key neurotransmitters that directly improve focus, alertness and self-control. [3] No wonder your mood lightens up after playing with a fidget!
2. Energy Channelling Hyperactivity doesn’t always mean running around the room. For some people, it can show up as feeling restless, finding it difficult to sit still or constantly needing to move.
A small fidget can give that restlessness somewhere to go. Instead of tapping your foot, fiddling with your hair or constantly shifting around in your chair, you might find that squeezing or twisting something gives you just enough movement to stay comfortable. [2]
3. Reducing Stress and Anxiety [4]Living with ADHD may come with sensory overload or racing thoughts. Mild, predictable sensory inputs can anchor an anxious or overstimulated mind away from spiralling thoughts and back to the present moment. For some people, this can feel calming when everything else just is a bit… too much.And this is where individual preference comes in. Personally, I love squishes. There is something ridiculously satisfying about squeezing one repeatedly! Jennie feels more anxiety when she is fiddling with one of the pop-it type toys but loves her fidget ring.
4. Increases Blood Flow and Alertness [2]Here’s where things get interesting. Some research suggests that fidgeting and other forms of movement may be linked to changes in arousal and sustained attention in people with ADHD [2].
Fidgeting boosts basic blood circulation. Bringing more oxygen and glucose to the brain helps to boost your focus and awareness!
Soooo….
Essentially, a fidget toy is a small handheld object - something to squeeze, twist, click or move, and there is growing scientific evidence showing that controlled fidgeting can help people with ADHD improve focus and self-regulate. These don’t have to be ‘childish’ or noisy, they can be inconspicuous, like Jennie’s fidget ring!
However, ADHD is not one-size-fits-all, and neither are the strategies, as we know from our clinical work. For some, a fidget tool provides just enough background stimulation to keep the mind on task. For others, the tool itself can become a visual or noisy distraction, doing more harm than good, and sometimes distracting others.
Finding the right balance, and the right type of tool, is what makes all the difference.
Now, I know you will be wondering: how do you find the best tool for your needs? [5]
For Classrooms & Meetings (silent and discreet): If you’re somewhere quiet, you’re probably worried about being that person who is making noises while everyone else is trying to listen. Look for things such as fidget rings, fidget pens, tangle toys and magnetic sliders. These are super quiet, so you don’t feel as though they are becoming a distraction!
For Deep Focus at Home (high tactile and kinetic): Home, sweet home! You have a lot more freedom here… Tools like textured putty, weighted lap pads or infinity cubes are amazing when noise isn’t an issue. Good news: they allow you to be as loud as you want!
For Anxiety & Overload (rhythmic and grounding): Stress balls, squishes (my personal favourite!) or textured strips provide steady resistance that helps lower heart rate and reduce stress. If you’re looking for something calming, you might prefer a fidget that is soft and quiet, rather than one that makes a CLICK CLICK CLICK every time you time you touch it.
The most important thing is finding what works for you. There is no “correct” way to fidget – it is about finding what helps you personally. Whether it’s boosting dopamine, channelling excess energy or calming a racing mind, squeezing a stress ball or turning a fidget ring can give the brain enough power to stay present!
Finding the right fidget is like finding the right pair of shoes. You might have to try a few before you find one that actually works! And it’s important to remember that that’s completely okay.
So, with that, I leave you with this: go and try out some fidget toys!
Just… maybe don’t bring the loudest one into your next silent work call! 😅
References
[1] NeuroHealth AH, Do Fidget Toys Help with ADHD? https://neurohealthah.com/blog/do-fidget-toys-help-with-adhd/
[2] Roland Rotz, PhD, CHADD, How Does Fidgeting Enhance Focus for Individuals with ADHD? https://chadd.org/attention-article/how-does-fidgeting-enhance-focus-for-individuals-with-adhd/
[3] Hayley Honeyman, Stimara, How Fidgeting Improves Focus and Productivity
[4] National Library of Medicine, study investigating fidgeting, arousal and sustained attention. https://pmc.ncbi.nlm.nih.gov/articles/PMC11246969/
[5] Adam Carter, ADHD Certify, Best Fidget Toys for ADHD
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