Children with ADHD and sensory processing differences often want to do well—but sensory overload and poor proprioception means that they are constantly seeking movement or sensory input – these are the sensory seekers.

Expecting them to be able to sit still and focus in the same way as neurotypical children can lead to frustration for everyone involved.  The good news is that the right support children can gradually increase their ability to sit, focus, and engage—both at home and in the classroom.

This blog explores practical strategies that work with a child’s nervous system rather than against it.

What do we mean by “Sitting Still”

Before we explore some strategies, it’s important to shift expectations.

  • Sitting still is a skill, not a behaviour choice.
  • Many children regulate their attention through movement.
  • Small movements (wiggling, fidgeting, rocking) can actually improve focus, not reduce it.

The goal is not to sit completely still.  Rather it’s to achieve  functional regulation: enough body control to participate and learn.

Understand the Sensory Need Behind the Movement

Children with ADHD and sensory differences may move because they are:

  • Seeking sensory input (movement, pressure, touch)
  • Avoiding discomfort (chairs, noise, lighting)
  • Struggling with body awareness (proprioception)
  • Mentally overloaded or under-stimulated

When we address the need, the behaviour often improves naturally.

Strategies That Help at Home

1.Offer Movement Before Sitting

Movement before a seated task helps regulate the nervous system.

Try:

  • Jumping jacks or animal walks
  • Bodysock play
  • Trampoline time
  • Pushing heavy objects (laundry basket, wall push-ups)
  • Peanut Ball Play
  • Stretching or yoga

Even 5 minutes of purposeful movement can make a big difference.

2.Use Alternative Seating

Traditional chairs don’t work for everybody.

Helpful options include:

Let children choose what feels best—autonomy increases success.

3.Allow Quiet Fidgeting

Fidgets can help children stay seated longer by keeping their hands busy.

Good fidgets:

Avoid fidgets that make noise or require visual attention.

4.Break Tasks Into Short Chunks

Manage expectations.

Instead of:

“Sit and do homework for 30 minutes”

Try:

  • Work blocks of 5–10 minutes
  • A movement or sensory break in between
  • A visual timer so the child knows when it will end

Gradually increase time as tolerance improves.

5.Create a Sensory-Friendly Environment

Small environmental changes can reduce the urge to move.

Consider:

  • Soft lighting instead of overhead lights
  • Minimal background noise
  • A footrest or chair band to so that feet aren’t dangling
  • Comfortable clothing without tags or tight waistbands

Strategies That Help in the Classroom

  1. Normalise Movement

Encourage movement at appropriate times and build into the daily routine.  Don’t  treat movement as a reward or punishment.

Examples:

  • Stretch breaks for the whole class
  • Standing while working
  • Classroom jobs that involve movement

When everyone moves, no one feels singled out.

  1. Flexible Seating Options

Have some alternative seating to offer such as:

Flexible seating benefits many learners, not just those who are sensory seekers.

  1. Use Visual Supports

The use of visual aids can reduce and anxiety and sensory overload.

Helpful tools:

When children know what’s coming next, they can regulate more effectively.

  1. Build in Heavy Work

“Heavy work” activities provide calming proprioceptive input for sensory seekers.  These can easily be built into the school day.

Examples:

These activities can significantly increase sitting tolerance afterward.

  1. Focus on Progress, Not Perfection

Praise effort and growth, such as:

  • “You stayed with that task longer today.”
  • “I noticed you used your fidget to help your body focus.”

Positive reinforcement builds self-awareness and confidence.

What Not to Do

  • Don’t punish movement—it’s often involuntary and can’t be helped
  • Don’t compare children to their peers
  • Don’t expect one strategy to work forever

Be patient and try different strategies with different children.  Regulation needs change over time.

Final Thoughts

Helping children with ADHD and sensory differences sit still for longer isn’t about control—it’s about supporting regulation. Providing understanding, flexibility and the right sensory tools, children learn to listen to their bodies and build skills that last a lifetime.

Progress may be slow, and that’s okay. Every small step toward self-regulation is a meaningful success.