ADHD Fidget Toys: Benefits And Types
Trying to focus when you have ADHD may seem like an impossible task. You might find yourself being continuously distracted by sights, sounds, or even your own thoughts. Maybe you feel the urge to bounce your leg, bite your nails, or get up and move around.
Fidget toys can be defined as toys specifically designed to help you channel excess energy for better focus and concentration. Although they may not replace professional treatment options like therapy, fidget toys can be helpful tools for managing ADHD symptoms in both children and adults.
An overview of ADHD
ADHD (short for attention-deficit/hyperactivity disorder) is a neurodevelopmental disorder that can affect attention, energy, impulse control, and more. Although those with ADHD tend to be diagnosed as children, you can have ADHD as an adult, too, and not everyone may be aware they have this disorder until later in life. Research has found that the number of adults being diagnosed with ADHD may be on the rise.
While ADHD symptoms can vary from person to person, they generally take three forms: inattention, hyperactivity, and impulsiveness.
Inattention typically describes symptoms relating to attention, motivation, and focus, such as the following:
- Becoming easily distracted
- Struggling to finish long or tedious tasks
- Losing, overlooking, or forgetting things frequently
- Daydreaming, “zoning out,” or losing focus, even during a conversation
Hyperactivity can be another common symptom of ADHD. It usually centers around challenges managing energy levels and movement, such as those listed below:
- Experiencing overwhelming urges to move around
- Having trouble staying quiet
- Struggling to relax
- Dominating conversations
The final type of ADHD symptoms, impulsiveness, can refer to difficulty controlling urges and thinking things through. This may look like:
- Interrupting others or blurting out the answers to questions
- Struggling to wait for things
- Risky behavior, like impulsive spending or reckless driving
- Trouble putting off immediate gratification for longer-term rewards
These symptoms can make it hard for people with ADHD to direct their attention and stay on task, whether due to restlessness, sudden urges, or distractibility. This can lead to challenges with focusing during classes or work meetings, staying productive, following directions, and meeting deadlines. In some cases, unmanaged ADHD may contribute to other mental health challenges, like stress and anxiety.
How ADHD fidget toys can help
Restlessness and fidgeting can be common symptoms of ADHD. While this may be partly due to hyperactivity, research suggests that fidgeting may help people with ADHD manage their symptoms.
One study from 2015 looked at 44 children with and without ADHD. Participants were asked to complete a task while wearing monitors to track their movement. Researchers found that the children with ADHD typically performed better on the activity when they were moving around.
Why might this be? People with ADHD often struggle with delayed gratification. This can interfere with doing things that are necessary but not stimulating, like homework or paying bills. The idea behind fidgeting may be that it’s an easy way to make your current activity more stimulating, which may reduce procrastination and improve focus.
Fidget toy options for people of all ages
While fidgeting may be useful, it can be important to make sure you’re using fidget toys that help you without distracting you. For example, scrolling on your phone or playing a video game during a lecture or work meeting might take your attention away from what’s being said, which can be detrimental.
The ideal fidget toys typically provide sensory input without taking your mind away from what you’re supposed to be doing. Here are several examples:
Fidget spinners
Fidget spinners, like the ones used in the study above, are toys you can hold between the fingers of one hand while rotating them around a central point. Popularized in recent years, fidget spinners can provide a discreet way to keep your hands busy.
Bouncy Bands
Bouncy Bands are flexible bands that can be attached to the legs of a chair. You can use them to bounce your feet and stretch your legs silently while you’re in your seat, potentially making them an ideal option if you spend a lot of your day sitting.
Tangle toys
Tangle toys, such as the Furry Tangle and the Tangle Jr., are loops made of a series of flexible plastic pieces. They can be reshaped, squeezed, and sculpted, offering a portable way to engage your fine motor skills.
Slime or putty
Squishy, moldable substances like Silly Putty, Play-Doh, and slime can provide a pleasant and soothing sensation. They are often available in various colors and consistencies, making them an appealing option for children, although it can be important to look for a brand that’s easy to clean up and put away.
Chewelry
“Chewelry” is a type of wearable fidget toy that’s designed to be chewed or sucked on. Available in various shapes, these toys can provide a safer form of tactile stimulation for people who often chew pencils, bite their nails, chew ice, or suck their thumbs.
This is just a sample of the wide range of fidget toy options available for people with ADHD. Finding the right one for you may take some trial and error. It can be helpful to experiment with different options, reflect on what type of stimulation you’re looking for, and be mindful of the settings where you do most of your fidgeting to ensure you aren’t creating distractions.
Getting help with fidgeting and other ADHD symptoms
While fidget toys can be a useful tool for managing ADHD symptoms, it can be important to remember that they usually can’t replace professional treatment. If you haven’t already, consider talking to your doctor about your fidgeting or any other ADHD symptoms you’ve noticed. They may be able to help you find an appropriate treatment plan for your age and needs.
Therapy often plays a key role in helping people learn to manage their ADHD symptoms. Working with a therapist may help you improve your focus while adjusting thought patterns that might be contributing to your symptoms. A therapist may also be able to suggest safe ways to fidget and channel your energy.
That said, if you’re someone who struggles with time management or planning due to ADHD, you may find it hard to travel to in-person therapy appointments. If so, online therapy may be worth considering. Internet-based therapy platforms like BetterHelp usually enable you to attend therapy without having to leave the house, which may make them an easier option if you’re living with ADHD.
Studies have found that online treatments may effectively reduce symptoms of ADHD. In a 2022 review, researchers looked at data from six studies of 261 people with ADHD. They found that online interventions frequently had positive effects on attention and social function.
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