What Is Stimming in ADHD? A Surprising Strategy that Activates the Vagus Nerve and Helps with Focus and Regulation

When most people think of ADHD, they picture distraction, restlessness, or forgetfulness. But there's another common behavior that often flies under the radar: stimming.

If you tap your pen, bounce your leg, or always need something in your hands while thinking—you’re likely stimming. And it’s not just a quirk. It’s actually your brain’s built-in tool for staying regulated.

What Is Stimming?

Stimming (short for “self-stimulatory behavior”) refers to repetitive movements or sounds that help regulate attention, emotion, or sensory input. While often associated with autism, stimming is also incredibly common in ADHD.

Common forms of ADHD stimming include:

• Leg bouncing

• Clicking pens

• Doodling

• Chewing on pens or gum

• Tapping fingers or nails

• Playing with fidget toys

• Humming, throat clearing, or other vocal tics

These behaviors often increase when you're bored, overstimulated, emotionally overloaded, or hyper-focused. Far from being a bad habit, stimming is a functional coping tool for many ADHD brains.

Why Do People with ADHD Stim?

The ADHD brain struggles with regulating dopamine, emotions, arousal levels, and sensory input. Stimming helps manage all of these by acting as a physical and neurological reset mechanism.

Here’s how:

1. Stimming Boosts Dopamine

People with ADHD have lower baseline dopamine in the brain’s prefrontal cortex—the region responsible for attention, motivation, and impulse control. Stimming offers a mild and steady form of stimulation, which increases dopamine just enough to stay focused.

Example: Bouncing your leg during a meeting keeps your brain alert and engaged, helping you concentrate on what's being said.

2. Stimming Calms the Nervous System

ADHD brains often toggle between states of hyperarousal (anxious, overstimulated) and hypoarousal (shut down, fatigued). Rhythmic movements like tapping or rocking activate the vagus nerve, which signals the body to move from "fight or flight" into "rest and digest" mode.

Example: Fidgeting after a stressful interaction can calm your system and bring you back to baseline.

3. It Helps Manage Sensory Overload

Many people with ADHD experience sensory processing sensitivity—a tendency to become overwhelmed by noise, lights, or crowded spaces. Stimming provides predictable sensory input, which can help your brain filter out chaos and stay focused.

Example: Using a textured fidget toy during a busy workday can help block out background noise and visual distractions.

4. Stimming Supports Executive Function

When your executive function system is fatigued (think: decision fatigue, mental overload), stimming helps you stay just engaged enough to power through. Movements like doodling or chewing gum provide proprioceptive input (physical feedback to the brain) that keeps your system alert.

Example: Doodling during a brainstorming session can actually help you stay focused and connected to your ideas.

When Stimming Might Signal a Problem

Stimming is usually helpful—but in some cases, it may be a sign that deeper support is needed. You might want to seek help if:

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

• It causes distress or interferes with daily functioning

• It stems from unresolved trauma or severe emotional dysregulation

In these cases, working with an ADHD-informed therapist can help you develop safer and more supportive regulation strategies.

Stimming Is a Strategy—Not a Symptom

Stimming isn’t something to suppress. It’s the nervous system's way of saying

“I need help staying focused” or

"I’m overloaded—give me something grounding""

Rather than viewing it as a problem or a symptom, it’s time to recognize stimming for what it is: an adaptive, creative, and effective strategy that many people with ADHD use to regulate themselves in a fast-paced, overstimulating world.

🗣 “This helps me stay regulated.”