Rocking, tapping, humming, flapping. Stimming isn’t strange, it’s self-regulation.
What is stimming?
Stimming is repetitive movement, sound or touch that helps regulate your nervous system. Everyone stims a little, like tapping a pen. For AuDHD people it’s often more frequent, and more important.
Stimming isn’t strange. It’s self-regulation.
Stimming is how many autistic and ADHD people regulate themselves. Repeated movement, sound or touch can calm an overloaded nervous system, release excitement, or provide enough stimulation to stay focused. Everyone does it to some degree, but AuDHD people tend to do it more, and to need it more. Many were told as children to sit still or stop fidgeting, and learned to hide it. Suppressing it uses energy and removes a tool that actually helps.
Why we stim
Side by side, it looks like this:
| Autistic side | ADHD side |
|---|---|
| To calm overwhelm | To stay focused |
| To block out input | To add stimulation |
| To express joy | To burn off restlessness |
| For comfort and rhythm | Sitting still feels impossible |
Same stims, different reasons.
Common stims
You might recognise some of these:
- Rocking, bouncing or pacing
- Hand flapping or finger tapping
- Humming or repeating words and songs
- Chewing, or rubbing soft fabric
- Clicking pens and spinning rings
How stimming helps
- Calms your body: A way down from overload.
- Boosts focus: Movement can switch your brain on.
- Shows emotion: Happy flapping is real joy.
- Blocks out chaos: A rhythm to hold on to.
- Tells you something: More stimming can mean more stress.
Stim safely
- Keep tools handy: Fidgets, chewables, textures.
- Swap harmful stims: Find a safer version that feels similar.
- Find stim-friendly spaces: Where no one comments.
- Unmask gradually: Start at home.
- Ask for support: An OT can suggest alternatives.
Where to start
If you have been holding back your stims, try allowing one or two in a place where you feel safe. Notice whether you feel calmer or think more clearly. Keep fidgets or other tools within reach. If a particular stim is harmful, look for a safer one that gives a similar feeling.
The bottom line
Let your hands move. Let your body help.
This post is for awareness, not diagnosis. If a stim is causing you harm, an occupational therapist can help you find alternatives.
Want the swipeable version? This post is also a carousel on Instagram: follow @johnhasaudhd for more on life with AuDHD.