What Adult ADHD Restlessness Looks Like
In children, hyperactivity often looks like running around and climbing on things. In adults, it typically becomes more internal but is still very present:
- • Fidgeting — Tapping feet, bouncing legs, playing with objects, clicking pens
- • Difficulty sitting through — Meetings, movies, dinners, or flights feel excruciating
- • Driven by a motor — Feeling compelled to always be doing something
- • Can't relax — Downtime feels uncomfortable or even distressing
- • Racing thoughts — Mental restlessness even when the body is still
- • Excessive talking — Difficulty staying quiet, talking fast or a lot
- • Multitasking constantly — Always doing multiple things at once
Internal Restlessness: The Hidden Hyperactivity
Many adults with ADHD don't look hyperactive from the outside. They've learned to sit still — but internally, they're anything but calm:
"I can sit in a meeting for an hour, but inside I feel like I'm climbing the walls. My thoughts are racing, I'm counting down the minutes, and every part of me wants to move. People think I'm calm because I've learned to hide it."
This internal restlessness is exhausting because you're constantly fighting against your own nervous system. It's a valid form of hyperactivity, even if others can't see it.
Why Movement Actually Helps ADHD Brains
Here's something counterintuitive: the fidgeting isn't a problem to solve — it's often a solution your brain has found. Research shows:
Arousal Regulation
Movement helps the ADHD brain reach optimal alertness levels. Sitting completely still can actually make focus worse.
Dopamine Boost
Physical activity increases dopamine, which ADHD brains are often low in. Movement is a natural way to boost this.
Cognitive Performance
Studies show that allowing fidgeting can actually improve ADHD cognitive performance on demanding tasks.
Stress Release
Movement helps release pent-up energy and reduce the internal tension that comes with forced stillness.
The goal isn't to eliminate the need to move — it's to find socially acceptable and productive ways to meet that need.
Strategies for Managing Restlessness
🎾 Fidget Tools
Keep discreet fidget tools nearby — fidget spinners, stress balls, textured stones, or even a paperclip. These give your hands something to do without distracting others.
🧍 Standing or Walking Options
Use a standing desk, take calls while walking, or request standing room in meetings. Movement while working can actually improve focus. Treadmill desks are great if available.
⏰ Scheduled Movement Breaks
Don't wait until you can't stand it anymore. Build movement breaks into your schedule — every 25-30 minutes, take a quick walk or do some stretches.
🏋️ Regular Exercise
Exercise is one of the most effective natural treatments for ADHD. It boosts dopamine, improves executive function, and helps burn off excess energy. Morning exercise can help regulate energy all day.
🪑 Seating Alternatives
Stability balls, wobble cushions, or chairs that allow movement can help. These let you move subtly while sitting, satisfying the need for motion without being disruptive.
🧘 Active Relaxation
Traditional "relaxation" might feel impossible. Instead, try active relaxation — yoga, stretching, swimming, or walking. These combine movement with calm.
Frequently Asked Questions
Can you have ADHD without hyperactivity?
Yes! The Predominantly Inattentive presentation of ADHD doesn't include significant hyperactivity. Many people, especially women, have ADHD that's primarily about attention challenges rather than restlessness. This is why "ADHD" is now the preferred term over "ADD" — it encompasses all presentations.
Why do I feel worse when I try to relax?
The ADHD brain often needs stimulation to feel comfortable. When stimulation drops (like during forced relaxation), the brain can feel understimulated, leading to anxiety, restlessness, or racing thoughts. Try "active rest" instead — activities that are calming but still engaging, like puzzles, crafts, or walking.
Is my restlessness just anxiety?
ADHD restlessness and anxiety can look similar but feel different. ADHD restlessness is often about seeking stimulation — it may improve with engaging activity. Anxiety restlessness is usually accompanied by worry and may not improve with stimulation. Many people have both ADHD and anxiety, which can make things complex. A professional can help distinguish between them.