If you’ve ever caught yourself bouncing your leg nonstop during a Zoom call, chewing on your pen cap until it’s flat, or humming the same line of a song under your breath over and over—you might be stimming. And if you’re like me, living with ADHD, there’s a good chance that stimming is your brain’s way of trying to cope with…well, everything. Let’s break it down, shall we?
What is ADHD Stimming?
ADHD stimming is short for self-stimulatory behavior. These are repetitive movements, sounds, or actions that we often do without even realizing it. It’s our brain’s DIY way of regulating itself—especially when the world feels either too much or not enough.
We usually hear “stimming” in conversations about autism, and while there’s definitely overlap, ADHD stimming is very real too. In my own life, I stim all the time. I bounce my legs when I’m anxious. I hum the same melody when I need to focus. I chew the inside of my cheeks when I feel overwhelmed. It’s not just “fidgeting” for fun—it serves a purpose.
“Stimming can serve various positive functions and help manage emotions. It can reduce anxiety, improve concentration, and offer comfort in stressful situations.” — Viviana Greco, PhD
Common Types of ADHD Stimming
Here are some common ways ADHD stimming shows up. Some of these may sound familiar:
Visual Stimming
- Doodling
- Repetitive blinking
- Staring at ceiling fans or lights
Verbal/Auditory Stimming
- Humming
- Tapping pencils
- Repeating phrases
Physical/Motor Stimming
- Rocking back and forth
- Leg bouncing (hello, my go-to)
- Pacing
Oral Stimming
- Nail biting
- Chewing on sleeves or pens
- Biting lips or inside of cheeks
Why Do People with ADHD Stim?
There’s no one-size-fits-all answer, but here are some of the big reasons:
1. To Improve Focus
When I need to concentrate, especially during long writing sessions or editing my podcast, leg bouncing keeps me mentally engaged. Research supports this—fidgeting can actually boost attention in ADHD brains.
2. To Soothe Stress or Anxiety
Life can be overwhelming. Stimming gives us something familiar and rhythmic when everything feels like it’s spinning.
3. To Handle Sensory Input
Whether it’s too much (crowded airports, anyone?) or too little (boring meetings), stimming helps us balance.
4. To Express Excitement
Sometimes stimming is joy in motion—like hand-flapping when you hear good news.
5. Impulsivity and Instant Relief
ADHD brains crave dopamine. Stimming offers quick sensory satisfaction.
ADHD Stimming vs. Autism Stimming
While they look similar, the why behind them can differ.
- ADHD stimming often helps with focus and engagement.
- Autism stimming tends to be more about sensory regulation or expressing feelings.
- In ADHD, stims are usually more motor-focused and less intense.
When Stimming Might Be a Concern
Most of the time, stimming is harmless. But here are times when it’s worth a closer look:
- It causes injury (e.g., skin picking or severe nail biting)
- It interferes with daily life (work, relationships, etc.)
- It’s increasing suddenly due to stress or trauma
If any of these sound familiar, talk to a therapist. Seriously. I go to virtual therapy every other Friday, and it’s been life-changing.
Managing Problematic Stimming
If you find your stimming is becoming disruptive, here are some ways to manage it:
Medication Support
For some, ADHD meds can help reduce the need to stim by helping the brain regulate itself more efficiently.
Therapy
CBT (Cognitive Behavioral Therapy) is helpful for recognizing triggers and shifting habits without judgment.
Environment Tweaks
- Reduce overstimulation (think: soundproof headphones, calming lighting)
- Schedule breaks during long tasks
Healthier Alternatives
- Fidget tools (my go-to is a silent handheld spinner)
- Chewing gum instead of biting your cheek
- Sensory-friendly spaces when possible
My Personal Experience with ADHD Stimming
When I’m on stage performing or directing a musical, I’m locked in—hyperfocus in action. But when I’m offstage? I pace, tap, chew gum, bounce. I’ve learned to see these things not as “weird habits” but as tools. My brain isn’t broken. It just speaks a different language. And stimming is part of its vocabulary.
You are not alone if you do these things. And if someone ever shames you for it? Send them this blog.
5 Key Takeaways
- ADHD stimming is normal – It’s a way our brains self-regulate.
- It helps with focus, stress, and sensory input – Not just “bad habits.”
- It can look different for everyone – Leg bouncing, nail biting, humming, etc.
- It only needs management if it’s harmful or disruptive
- There is no shame in stimming – Your brain is just doing its thing.
FAQ: ADHD Stimming
Q: Is stimming only for people with autism?
A: Nope! Stimming is common in ADHD too, although it may look and function a little differently.
Q: Should I try to stop stimming?
A: Only if it’s harmful or interfering with daily life. Otherwise, let your brain do its thing.
Q: Is stimming a sign my meds aren’t working?
A: Not always. But if your stimming feels out of control, talk to your prescriber.
Q: What are safe alternatives to harmful stims?
A: Fidget toys, gum, movement breaks, soft fabrics, or squeezing stress balls.
Q: How do I explain stimming to others?
A: Keep it simple: “It helps me focus and stay calm.”
Final Thoughts
ADHD stimming isn’t something to be ashamed of. It’s something to understand. Maybe even celebrate. The more we talk about it, the more people with ADHD (like me, and maybe like you) feel seen.
I’m not a doctor. I’m just a dude with ADHD trying to navigate this chaotic world. So please always speak with a professional if you have concerns.
But if you’re stimming right now while reading this? You’re in good company.
Much love. Good vibes. – Ky
