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.

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.

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

What do you want most right now?

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

ADHD coaching

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