The Science of Fidgeting: Why your restless hands might be saving your brain.
Explore how physical movement supports focus, reduces anxiety, and promotes mindfulness.
You’ve seen it in classrooms, boardrooms, and on Zoom: people tapping their pens, spinning rings, bouncing knees. At first glance, it might look like a distraction. But science tells a different story—one where that restless energy plays a vital role in cognitive performance and emotional regulation.
Fidgeting isn’t a bug in the system. It might be a feature.
Movement as mental fuel
Our brains are designed for motion. Throughout human evolution, physical activity was constant—hunting, gathering, navigating terrain. Today, we’re expected to sit still for hours on end. But our biology didn’t get the memo.
Research shows that small, repetitive movements—like clicking a pen or squeezing a stress ball—can help maintain focus and support executive function. These subtle actions stimulate the brain’s reticular activating system (RAS), which regulates wakefulness and attention. In other words, fidgeting helps keep the lights on upstairs.
This is especially true for people with ADHD. Studies from the University of California, Davis, and others have found that purposeful movement can actually improve performance on attention-related tasks. But it’s not limited to any diagnosis—it’s a broader neurological response to how our bodies support our brains.
Anxiety’s pressure valve
Fidgeting also helps regulate stress. When we're anxious, our sympathetic nervous system kicks in—heart rate up, cortisol released, fight-or-flight engaged. Physical movement provides a release valve. It grounds the body, disrupts rumination, and can signal safety to the brain.
Think of it as self-soothing 2.0—not passive, but active. Not avoidance, but adaptation.
It’s why tools like fidget spinners, stress cubes, and even knitting have surged in popularity not just among kids, but professionals. They give people agency over their attention and anxiety in overstimulating or high-pressure environments.
Mindfulness in motion
While mindfulness is often associated with stillness, it can also be found in movement. Physical fidgeting—especially when intentional—can anchor us in the present. It provides sensory feedback that reconnects mind and body. For some, it’s a silent metronome for staying engaged.
In corporate settings, this raises an important question: are we optimizing our workspaces for attention or aesthetics? Encouraging micro-movements, designing with tactile tools, and even rethinking what “paying attention” looks like could have real impact on team performance.
Rethinking productivity norms
Too often, behaviors like fidgeting are pathologized or discouraged, especially in traditional workplaces or schools. But science invites us to reconsider.
Rather than view these habits as distractions, we might embrace them as personal adaptations—subtle, self-regulating strategies that support focus, learning, and well-being.
The takeaway? If you catch yourself clicking, tapping, or twisting something in your hands during your next meeting, don’t rush to stop. Your restless hands might just be helping your brain do its best work.
