Stimming and ADHD: Understanding its purpose

Stimming — short for self-stimulatory behavior — is something that many neurodivergent people do. The term refers to any repetitive movement, vocalization, or other behavior that can help with self-soothing, sensory regulation, or expression. While stimming is typically associated with autism, emerging research suggests that people with ADHD stim too. 

If you live with ADHD and are affected by stimming, it’s important to know that there’s nothing “wrong” with or negative about these behaviors. They’re a healthy tool that can help you regulate your emotions, improve your focus, and learn new information. If stimming ever feels disruptive or overwhelming, therapy can help you explore ways to better understand, accept, and manage these behaviors.

Why people with ADHD might stim

For both people with autism and ADHD, stimming can be a natural and helpful way to process sensory experiences, regulate emotions, release extra energy, and more. There isn’t just one reason why people with ADHD stim. But, in most cases, it’s thought to be related to the way that ADHD brains differ from neurotypical brains. 

Some reasons why you might stim if you have ADHD include:

To stay attentive

If you live with ADHD — especially predominantly inattentive type ADHD — you likely find it difficult to focus during challenging, repetitive, or boring tasks. But research shows that fidgeting (which could be a type of stimming for some people) can help people with ADHD sustain attention and focus when completing activities that test memory, problem solving, or other mental skills. 

To self-soothe

Many people with ADHD also stim as a way to self-soothe or manage their emotions. If you’re bored, overwhelmed, or anxious, stimming can be a way to calm your nervous system and regulate your emotions, which is an important life skill.

To think

Stimming has often been stigmatized and labeled as a negative or “disruptive” behavior. But, in reality, research shows that these behaviors are often essential for learning and thinking for neurodivergent people. In fact, one study states that stimming is “an intrinsic part of adaptive functioning, interaction, and cognitive dynamics.” In other words, you might stim not only to pay closer attention but also to learn and process information.

To fulfill a craving for stimulation

Research shows that, unlike autistic people — who often feel sensorially overstimulated — people with ADHD are more likely to feel understimulated. This could mean that, if you have ADHD, you might be more likely to stim because you’re understimulated and need sensory input. You might be bored or seeking some sort of stimulation, especially during boring or tedious tasks.

To release energy or emotion

You may also stim when you’re overwhelmed with excess energy or strong emotions, whether negative (like anger or sadness) or positive (like excitement). For example, you might feel so excited or joyful that you just need to get it out.

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Examples of stimming in ADHD

Research shows that stimming in people with ADHD can look different from how it shows up in autistic people. One study found that people with ADHD showed fewer examples of motor stimming than people with autism. Motor stimming refers to behaviors like rocking back and forth or hand flapping. ADHD stimming behaviors were also found to be less intense and frequent than autism stimming — although this, of course, depends on each person.

Stimming in people with ADHD may look like:

• Auditory or vocal: Listening to or humming the same song over and over, repeating words or noises, throat clearing
• Tactile (touch): Biting nails, rubbing objects or fingers, running hands over railings and other surfaces, fidgeting with clothes, pulling hair, touching different items to teeth
• Olfactory (smell): Excessively sniffing items or people, chewing on scented items 
• Visual: Doodling, rearranging objects, staring at lights, frequent or fast-paced blinking, rolling eyes
• Motor (physical): Tapping feet or fingers, swaying back and forth, joint popping or stretching, walking on tiptoes, twirling

Is stimming a sign of ADHD?

Even though it’s a commonly shared experience, stimming isn’t an officially recognized symptom of ADHD like it is for autism. And just because you engage in stimming doesn’t mean you live with ADHD.

In fact, stimming isn’t exclusive to neurodivergent people (like those with ADHD or autism) at all. Most people, including neurotypical people, engage in stimming from time to time. For example, you might play with your hair as a way to soothe yourself when you’re nervous or crack your knuckles when you’re bored or tired.

While stimming alone isn’t enough to say that you have an underlying ADHD, it could be a sign of it if you also live with other symptoms. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), some of the officially recognized symptoms of ADHD include:

• Often failing to pay close attention to details or making careless mistakes
• Difficulty sustaining attention in tasks or being easily distracted by external stimuli
• Not following through on instructions or frequently not finishing tasks
• Difficulty organizing tasks and activities
• Having a hard time with tasks that require sustained mental effort
• Frequently losing important items
• Fidgeting with hands or feet or squirming in a seat
• Being “on the go” or acting like you’re “driven by a motor”
• Talking excessively
• Difficulty waiting your turn
• Interrupting or intruding on other people’s conversations or games

If you frequently stim on top of experiencing some of these symptoms, it could be beneficial to seek an ADHD assessment from a licensed professional.

Managing healthy ADHD stimming behavior

Stimming is beneficial for many neurodivergent people (including those with ADHD). For this reason, advocates continue to emphasize the importance of accepting these behaviors as an essential and healthy skill for helping neurodivergent people learn, focus, and manage their emotions. The goal isn’t to eliminate stimming behaviors or even reduce them.

Unfortunately, we’re still a long way from complete inclusivity when it comes to neurodivergence — which means that you may need to manage stimming in certain environments. For example, in a quiet office environment, it may be important to manage louder or more “disruptive” stimming behaviors.

You can try strategies like:

• Finding quieter stimming behaviors: For example, instead of humming a song repeatedly, you might roll your tongue around in your mouth or listen to a song using your headphones instead. These options might be less distracting for the people around you.
• Using tools that provide sensory stimulation: Using objects like fidget spinners when you’re feeling bored or understimulated can help you regulate your emotions and pay attention to the task at hand.
• Talking with your supervisors: Workplaces may be able to provide accommodations so you can engage in stimming behaviors. For example, you might be assigned a workspace where you can stim without disrupting anyone else’s workflow.

You can also work with a therapist to find other ways to self-regulate and express your emotions. For example, you might learn deep-breathing techniques or how to journal effectively. The right therapist can also help you understand why you stim and how it helps you. They can also help you practice self-acceptance and compassion around these behaviors.

Find care with Rula

Most people stim sometimes, and there’s nothing wrong with stimming. It’s a normal and healthy behavior that can help you think, focus, and self-regulate if you live with ADHD. 

If you want to learn more about stimming and its benefits or you need guidance on how to engage in stimming in ways that won’t cause trouble in your workplace or life, a therapist can help. By working with a therapist, you can learn how to manage your ADHD symptoms in ways that work for you.

Rula’s 10,000+ therapists have clinical expertise in over 80 areas, including ADHD and all forms of neurodiversity. If you have ADHD and think you may benefit from professional support, appointments are available for as soon as tomorrow.

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