While there is some research on fidgeting, it’s only fair to say that it’s inconclusive. Some research points to improvements in concentration, experience of stress symptoms, and overall health. On the other hand, there are also studies that tell us that fidgets have no benefit or that they can actually cause more problems than they solve.

Until there is more evidence, there’s no definitive answer to the question of whether or not fidgets work. And unfortunately, that evidence is not likely to appear anytime soon – we’ve got much bigger problems to solve. But in place of more research, it can still help to look at the theories behind the claims.

Cognitive Load

The idea behind this theory is that each of us has a maximum cognitive load that we can carry. The load varies based on external factors (our environment) and internal ones (whether we’re stressed, tired, bored, hungry, etc.). According to the cognitive load theory, fidgeting is like the steam coming out of an engine. If we don’t release it, the engine will overheat. But with a planned release, the right balance is maintained and the engine keeps running.

A recent Indian study attempted to measure exactly how fidgeting could help with cognitive functions. While fidgeting didn’t make participants respond more quickly or any better with abstract reasoning, it did find that there were “sustained improvement in processing speed, visual episodic memory, working memory, visuospatial attention, and inhibitory control” (Ratnadeep, B. et. al, 2023).

The argument against cognitive load theory is based on the observation that many fidgets require some sort of awareness to operate, thereby adding to the cognitive load instead of decreasing it (Kriescher et. al, 2023). Fidget spinners get an especially bad rap because many users must have visual contact to use them. Yet experts are quick to point out that the ideal fidget is one that can be used without thinking (Biel, L., 2017). So maybe it’s a matter of choosing the right fidget to get the desired benefit?

Movement/Dopamine Connection

Dopamine is a neurotransmitter (chemical messenger) in the brain. It has many uses, the most notable of which is communicating pleasure. Research has shown that movement increases dopamine levels, which then impacts on the ways our brains work (Rotz, R. and Wright, S.D., 2024). According to an article by Dr. Ananya Mandal, those brain functions can include memory, attention, cognition and even social functioning (Mandal, A., 2023).

While fidgeting doesn’t offer the same benefit as a brisk walk, some experts believe that the small dopamine bump people get from fidgeting can improve brain function, especially for people who have attention and focus problems like ADHD. In fact, a recent study from the University of Auckland showed that participants with ADHD who were asked to fidget during an MRI had more stimulation in the prefrontal cortex than controls (University of Auckland, 2021).

Whether this applies equally to people who don’t have ADHD is inconclusive, but a small study of sixth graders in Georgia suggested that it is possible (Stalvey, S. and Brasell, H., 2006).

Fidgeting as a Focusing/Calming Ritual

With the surging popularity of mindfulness, yoga, visualization, and other ritual practices, it’s easy to see how fidgeting could fit into the mix. For many, fidgeting offers a repetitive activity that is both predictable and comforting.

The fine line between fidgeting for focus versus distraction depends on the choice of fidget. Lindsey Biel, MA, OTR/L draws a distinction between tools that aid focus and those best reserved for sensory input (Biel, L., 2017). According to Biel, the tools that work best for focus are those that “do not require visual attention and can simply be manipulated with the hands to provide organizing input and an outlet for non-disruptive movement” (Biel, L., 2017, p.12). At our house, the infinity flip and infinity cube seem to fit that bill best. In fact, we keep a few on the coffee table for fidgeting while watching our favorite shows.

As a calming tool, it again comes down to choice – and more often than not – those choices seem to stem from sensory preferences. For example, some members of our family enjoy the haptic feedback from magnetic fidgets, while at least one of us is annoyed by the clicking noise they create. Some people find tracing in a desktop zen garden soothing while others hate sand.

Physical Activity for Sedentary Lives

Humans were designed to be on the move, but as technology improves our lives, we find ourselves increasingly seated. We also know that without regular activity, we open ourselves to a whole host of health issues, from heart disease and cancer to brittle bones and muscular problems. And while daily, moderate exercise is still the best way to combat those issues, there are times where you can’t just get up and break into a jog.

But can fidgeting really help that? Some research seems to indicate that it can. A longitudinal study from the UK with more than 12,000 female participants found that participants who fidgeted had a decreased mortality rate compared to those who sat still (Hagger-Johnson, G. et. al, 2015). While the study did not clearly identify how fidgeting was connected, the correlation is compelling.

Another correlation suggests that non-exercise movements like fidgeting could contribute to daily energy expenditures in people who are sedentary (Johannsen, D. and Ravussin, E., 2008). When standing, the benefits increase – some research indicates that fidgeting can increase calorie consumption by up to 38% when compared to standing still (Levine, J.A., et. al, 2023).

Conclusion

There are still a lot of gaps in what we know about fidgeting, meaning that most of us are left to make our own opinions. Whether you fidget because it helps you focus or you agree that some movement is better for your heath than no movement at all, it seems likely that there is at least some benefit from the activity.

References

Biel, L. (2017). Fidget toys or focus tools? Sensory Smarts. Jun-Jul. 12-13

Hagger-Johnson, G., Gow, A.J., Burley, V., Greenwood, D., & Cade, J.E. (2016).
Sitting time, fidgeting, and all-cause mortality in the UK women’s cohort study.
American Journal of Preventive Medicine. 50(2). 154-160. https://doi.org/10.1016/j.amepre.2015.06.025.

Johannsen, D.L & Ravussin, E. (2008) Spontaneous physical activity: relationship between fidgeting and body weight control. Current Opinion in Endocrinology, Diabetes and Obesity. 15(5). 409-415. https://doi.org/10.1097/MED.0b013e32830b10bb

Kriescher, S. L., Hulac, D. M., Ryan, A. M., & King, B. L. (2023). Evaluating the Evidence for Fidget Toys in the Classroom. Intervention in School and Clinic, 59(1), 66-69. https://doi.org/10.1177/10534512221130070

Levine, J.A., Schleusner, S.J., & Jensen, M.D. (2000). Energy expenditure of nonexercise activity. The American Journal of Clinical Nutrition. 72(6). 1451-1454. https://doi.org/10.1093/ajcn/72.6.1451

Mandal, A. (2023, Jun 21). Dopamine functions. Medical Life Sciences News. https://www.news-medical.net/health/Dopamine-Functions.aspx

Ratnadeep, B., Yogesk, K., & Ruchi, R. (2023). Effect of fidget spinners in enhancement of cognitive skills in healthy individuals: An interventional study. Journal of the Neurological Sciences. 455. https://doi.org/10.1016/j.jns.2023.121595

Rotz, R. & Wright, S.D. (2024, May 16). The body-brain connection: How fidgeting sharpens focus. ADDitude. https://www.additudemag.com/focus-factors/

Stalvey, S, & Brasell, H. (2006). Using stress balls to focus the attention of sixth-grade learners. Journal of At-Risk Issues, 12(2). 7-16.

University of Auckland. (2021, Mar 22). Bioengineers show that fidgeting might help us concentrate. https://www.auckland.ac.nz/en/news/2021/03/22/bioengineers-shows-that-fidgeting-might-help-concentration.html