For people who have trouble concentrating, the ability to focus must seem like a superpower.

Morpheus from The Matrix says,

Surprisingly, one way to control your attention is by intentionally doing something that usually gets a bad rap: fidgeting.

Even better, learning to control your fidgeting is a skill for everyone: people with ADHD, students who need extra focus, or anyone going through a busy time in their lives.

An overwhelmed Spongebob Squarepants multitasking chores in his home.

You can do anything, but not everything.

— David Allen, productivity expert

Why Fidgeting Is Good for You

Scientists and parents have found that fidgeting is the body’s way of finding an outlet for a busy brain. This outlet can be controlled with fidgeting activities.

According to WebMD:

Fidgeting may be a way for the body to regulate attention....

So, here's an idea:

TV show character having an sudden idea, a light bulb above their head

You can direct your brain’s overflowing energy deliberately through fidgeting activities to help yourself focus.

Thanos holding a fidget spinner. The text reads:

Quiz

The school library has only two open rooms for students to study in. A student who fidgets might study more productively in the room with:

How to Be Deliberate in Your Fidgeting

Productive fidgeting activities are centered around tools called fidget toys. Generally best practices for fidgeting include:

Icon of two puzzle pieces fitting together

  • Match a fidget toy to a specific unproductive fidget habit. If you pick your nails or can't keep your hands still, look into hand toys and techniques.

Icon of two hands drawing focused square around a target

  • Choose fidget toys that aren't visually or audibly distracting. If you find yourself more interested in the toy than the task, it’s a distraction!

Icon of a speaker symbol with a line through it, indicating quiet

  • Be discreet around others. The idea behind fidgeting is to minimize distractions both for you and for everyone else.

Fidgeting with Hands and Feet

There's no one way to fidget!

With Hands

A cartoon hand moving back and forth.

Fidgeting movements:

  • Pressing each fingertip into your thumb in sequence

  • Tapping each individual fingertip on or under a tabletop

Fidgeting with objects:

  • Knitting

  • Pen manipulation

  • Fidget cube

  • Fidget tangles

  • Squishy ball or toy

With Feet

A person's toes wiggling in grass.

Fidgeting movements:

  • Toe wiggling

  • Foot tapping or circling

Fidgeting with objects:

  • Foot rollers, pads, and rests

  • Exercise band movements

  • Desk bike

Quiz

During a math lecture, Jerry struggles to listen and crosses his legs noisily or spins in his chair. Which two techniques would be the most productive and discreet for Jerry?

Other Ways to Fidget Productively

With Your Body

A swimmer standing, looking forward, and focusing on what's in front of him.

  • Combine hand and foot toys and techniques

  • Chew gum

  • Sit on a yoga ball

  • Briefly stand up and/or walk

There are many more ways to fidget productively, too. You can find what works for you!

Take Action

A soccer player intently reading a book while juggling a soccer ball with one foot.

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