Can’t sit still? Find your focus with fidgeting, a helpful outlet for a busy brain 🧠

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

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.

You can do anything, but not everything.

— David Allen, productivity expert

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:

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

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

• 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.

• 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!

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

There's no one way to fidget!

With Hands

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

Fidgeting movements:

• Toe wiggling

• Foot tapping or circling

Fidgeting with objects:

• Foot rollers, pads, and rests

• Exercise band movements

• Desk bike

With Your Body

• 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!