ADHD and Stimming: The Overlooked Self-Regulation Tool

Understanding stimming in ADHD

When most people think of ADHD, they picture distraction, restlessness, or forgetfulness. However, there’s another common behavior that often goes unnoticed: stimming. If you tap your pen, bounce your leg, or need something in your hands while thinking, you’re likely engaging in stimming. Far from being a simple quirk, stimming is a built-in neurological tool that helps regulate focus and emotions, especially for individuals with attention-deficit/hyperactivity disorder.

What is stimming?

Stimming, short for “self-stimulatory behavior,” refers to repetitive movements or sounds that help regulate attention, emotion, or sensory input. While stimming is frequently associated with autism, it is also highly prevalent in ADHD.

Common forms of stimming in ADHD

• Leg bouncing

• Clicking pens

• Doodling

• Chewing on pens or gum

• Tapping fingers or nails

• Using fidget toys

• Humming, throat clearing, or vocal tics

These behaviors may intensify when you’re bored, overstimulated, emotionally overloaded, or hyper-focused. Instead of being a bad habit, stimming serves as an adaptive coping mechanism for many ADHD brains.

Why do people with ADHD stim?

The ADHD brain faces challenges with dopamine regulation, emotional control, arousal levels, and sensory processing. Stimming acts as a physical and neurological reset, helping manage these areas in several ways.

Stimming boosts dopamine

Individuals with ADHD typically have lower baseline dopamine in the prefrontal cortex, which is the brain region responsible for attention, motivation, and impulse control. Stimming provides mild, steady stimulation, increasing dopamine to improve focus. Example: Bouncing your leg during a meeting keeps your brain alert and engaged, enhancing concentration.

Stimming calms the nervous system

ADHD brains often alternate between hyperarousal (anxious, overstimulated) and hypoarousal (fatigued, shut down). Rhythmic movements such as tapping or rocking activate the vagus nerve, signaling the body to shift from “fight or flight” to “rest and digest.” Example: Fidgeting after a stressful interaction can help restore calm and balance.

Stimming manages sensory overload

Many people with ADHD experience sensory processing sensitivity, becoming easily overwhelmed by noise, lights, or crowded environments. Stimming provides predictable sensory input, helping filter out chaotic stimuli and maintain focus. Example: Using a textured fidget toy during a busy workday can help block out background distractions.

Stimming supports executive function

When executive function is fatigued—such as during decision-making or mental overload—stimming keeps you engaged enough to continue. Movements like doodling or chewing gum offer proprioceptive feedback, maintaining alertness. Example: Doodling during a brainstorming session can help you stay focused and connected to your ideas.

When stimming may signal a concern

Stimming is usually beneficial, but in some cases, it may indicate a need for additional support. Consider seeking help if:

• The behavior is physically harmful (e.g., skin picking, hair pulling)

• It causes distress or interferes with daily functioning

• It results from unresolved trauma or severe emotional dysregulation

In these situations, working with an ADHD-informed therapist can help develop safer and more effective self-regulation strategies.

Stimming as an adaptive strategy, not just a symptom

Stimming is not something to suppress or eliminate. It’s the nervous system’s way of signaling a need for focus or grounding. Rather than viewing stimming as a problem, it’s time to recognize it as an adaptive, creative, and effective strategy that many people with ADHD use to regulate themselves in a fast-paced, overstimulating world.