Why Fidgeting Might Just Be the Brain’s Best Friend

Imagine being in a classroom—one leg bounces under the desk; a pencil twirls between your fingers; your back shifts every few minutes. While these small, seemingly mindless movements are often viewed as signs of distraction, recent research suggests that fidgeting may actually enhance cognitive performance, physical health, and emotional regulation, especially in adolescents. As classrooms continuously push for sustained attention and rigid posture, understanding the science behind fidgeting is an opportunity to support better learning. 

A deeper understanding of these mechanisms begins with the prefrontal cortex (PFC), a region in the brain central to executive functioning and sustained mental effort. The PFC is the region responsible for working memory, decision-making, and sustained attention. However, when students are subjected to monotonous or uninteresting tasks, such as those common in standardized testing-driven environments, the PFC’s activity can decrease due to reduced blood flow, limiting its ability to function effectively. This is due to decreased stimulation of the brain, and this reduction in PFC activity can lead to disengagement since the brain becomes less responsive and more prone to lapses in attention. 

The resulting boredom and stress, often triggered by mismatched expectations of intellectual engagement, may further impair learning and decrease the delivery of key metabolic fuels such as oxygen and glucose to brain cells. This leads to reduced synaptic firing—the process by which neurons transmit signals to one another through the release of neurotransmitters across synapses. When this signaling slows, students may experience involuntary reactions such as zoning out or acting out. 

However, emerging studies on glycemic control—the body’s ability to maintain blood glucose levels within a healthy range—in people with obesity has shown that even low-intensity physical movement, such as shifting posture or bouncing a leg, can modestly elevate heart rate and increase blood circulation. These micro-movements promote localized perfusion—the targeted increase of blood flow to specific brain regions such as the PFC. Enhanced blood flow to the brain carries more oxygenated hemoglobin, a form of hemoglobin bound to oxygen, which is crucial for meeting the metabolic demands of active neurons. As the concentration of oxygenated hemoglobin rises so does the energy available for neurons to sustain rapid synaptic firing. Hence, fidgeting helps maintain cognitive stamina by fueling the neural circuits responsible for attention and working memory. This mechanism is especially advantageous for adolescents, whose executive function systems are still maturing and are more vulnerable to fatigue during extended periods of passive learning. 

A closer look at these benefits reveals that fidgeting is particularly important for adolescents with neurodivergent conditions, such as attention-deficit/hyperactivity disorder (ADHD). Often present from early childhood and influenced by both genetic and environmental factors, ADHD is associated with differences in how the brain regulates stimulation and maintains focus. For these individuals, remaining still during information retention can be particularly difficult. Their dopaminergic systems, which influence motivation and reward, may be less responsive in low-stimulation environments, making lectures and passive tasks feel especially challenging. However, in this context, fidgeting functions as a compensatory mechanism, helping maintain alertness and engagement by providing steady sensory input that supports cognitive functioning. 

Fidgeting plays a constructive role, even among students without formal diagnoses. Adolescents often use small, self-regulatory movements to manage cognitive load, especially during tasks that limit verbal or physical interaction. Fidgeting is a form of nonverbal processing that keeps the mind engaged during otherwise passive experiences. In recent years, the popularity of tools like fidget spinners, fidget cubes, sensory putty, and texture rings has highlighted a growing recognition of these needs. These structured tools offer a discreet outlet for movement, improve persistence on difficult assignments, and support attention regulation, especially when thoughtfully integrated into classroom environments. 

The benefits of fidgeting aren’t just confined to the brain—they affect the entire body. Prolonged sitting, which defines much of the school day, has well-documented health consequences, such as slow circulation, fatigue, and poor posture. A recent study investigating the effects of prolonged sitting found that sitting still causes a 70 percent reduction in leg blood flow, but by performing micro-movements such as leg fidgeting, energy expenditure and overall oxygen consumption increase by 20 percent. This improved blood flow prevents the kind of stagnation that results in sluggish alertness. 

Perhaps the most overlooked benefit of fidgeting is its role in emotional regulation. Repetitive, rhythmic motions—such as squeezing a stress ball, tapping fingers, or twisting a ring—can stimulate the parasympathetic nervous system, which governs our body’s “rest and digest” response. Fidgeting creates a calming effect by subtly lowering heart rate and cortisol levels, especially in high-stress situations such as exams or presentations. Unlike more obvious forms of self-soothing, such as deep breathing exercises or verbal reassurance, fidgeting provides an internal sense of grounding that allows students to remain present under pressure.

While not every form of movement is beneficial—excessive fidgeting may interfere with class instruction—many forms are benign and productive. For students with diverse neurological profiles, including those with autism, ADHD, and anxiety disorders, fidgeting is often a necessary tool to navigate sensory input, sustaining attention, and processing emotional stress. Allowing for quiet, non-intrusive movement in the classroom may not only support these students’ academic success but also foster a more inclusive and responsive learning environment. Fidgeting is far from being a distraction and may actually be a secret ally to the teenage brain and body.