Hyperactivity

What's the deal with

Hyperactivity

and ADHD?

Hyperactivity, as the name suggests, can broadly be defined as “unusually or extremely active.” In clinical settings, for ADHD diagnosis, that definition is broken down into two categories: outward behavior and subjective (internal)experience. Though “hyperactivity” is part of the name, “ADHD,” not all people with ADHD demonstrate hyperactive behaviors. Some people with inattentive-type ADHD don’t experience hyperactivity. Many children with ADHD who do show hyperactive symptoms eventually learn to mask the resulting behaviors, which leads to increased restlessness, often referred to as feeling “driven by a motor.”

“Some people with ADHD say they experience hyperactivity more on the inside of their brain, even when they seem perfectly calm from the outside. Maybe you’re a fast talker, or someone who fidgets, doodles, or bounces your leg when sitting—all ways of working out that internal hyperactivity. Perhaps you feel like your brain is constantly racing, juggling forty-seven ideas at once, always chasing down a new thought, and then another one, and another one. But those feelings don’t present outwardly in a way others can see. You don’t “look” hyperactive, so the name doesn’t seem to fit.” —Jesse J. Anderson, Extra Focus: The Quick Start Guide to Adult ADHD

What it looks like:

For decades, the stereotype of a hyperactive little boy dominated ADHD diagnosis. In reality, hyperactive symptoms vary from person to person. Socialization plays a major role in how hyperactive symptoms are expressed. The classic criteria, mostly found in children, are:

Fidgeting or tapping hands or feet, including activities like doodling in class, chewing on pencils, or biting nails
Squirming in your seat or getting up when expected to sit still
Running around and climbing when not appropriate
Struggling to participate in quiet activities like nap time or reading
Talking excessively (a.k.a., “being a motormouth”) or making excessive noise

In adults, these symptoms are often masked or suppressed. Adults with ADHD often report feeling restless, especially when unable to move or exercise as much as they need. They may also have difficulty falling asleep or getting quality sleep due to feeling like they “can’t turn their head off.” The resulting stress can lead to maladaptive behaviors, such as picking at skin or grinding teeth.

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The science:

Hyperactivity in ADHD is more than a symptom. Current diagnostic criteria emphasize how hyperactive behaviors disrupt others, but that’s not the whole story. New research and countless personal experience narratives show it plays a functional role in cognition for those with ADHD.

Low dopamine and norepinephrine levels in ADHD brains lead to understimulation and excess energy.
ADHD brains need more stimulation to focus and maintain executive functioning, so classic learning or work environments often don’t provide enough.
Hyperactive behaviors are believed to be a subconscious strategy to increase stimulation, helping people with ADHD tune out distractions (outside, uncontrolled stimuli that interrupt focus).
Each person’s brain responds differently to different levels and types of inputs. One should find a balance that provides enough stimulation without causing distraction.
Helpful stimulation includes both in-the-moment behaviors like fidgeting or listening to music, and long-term habits like exercising regularly.

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References:

https://www.psychiatry.org/patients-families/adhd/what-is-adhd#:~:text=Hyperactive/impulsive%20type,if%20driven%20by%20a%20motor

https://chadd.org/about-adhd/the-science-of-adhd/

https://www.nature.com/articles/pr9201196

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3460012/

https://childmind.org/article/how-is-the-adhd-brain-different/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6347794/

https://www.verywellhealth.com/hyperactivity-5221845

https://www.healthline.com/health/hyperactivity

https://medlineplus.gov/ency/article/003256.htm

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What do you want most right now?

Peace & calm

Progress on big goals

Confidence & independence

Clarity & alignment

What you can do:

Many strategies can help calm and focus a hyperactive brain. Many people with ADHD see big benefits from high-intensity exercise. If vigorous activity isn’t available to you, other types of movement can also help. Experiment to see what works best for you.

Start by observing your natural tendencies.
- Do you tend to fidget when trying to focus?
- When do you feel most restless during the day, and what are you doing then?
- Do you feel stressed or restless without much exercise?
- Are there certain types of movement that help more than others?
Make movement a regular part of your routine, whether it’s something vigorous like running or a gentle stretching routine.
Try different fidget toys to see what works in your environment.
Look for stimulating objects around you, like fuzzy pompoms on a hat or a satisfyingly clicky pen (if it’s not disruptive to others).
Work on a small craft project or doodle
Add movement to stationary tasks, like walking while listening to a lecture or audiobook.
Take movement breaks to refocus between tasks or work sessions.

Go deeper:

Does Exercise Help ADHD?

Impulsivity in Action: Why ADHDers Struggle with Response Inhibition

How fidget toys for ADHD help students focus

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Perceiving & Managing Time

Disorganization

Lateness

Routines & Habits

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