ADHD & Proprioception: Why It Matters and How to Support It

Children with ADHD often experience challenges with proprioception—our body's ability to sense where we are in space. This can affect their coordination, focus, and self-regulation, often leading to sensory-seeking or sensory-avoiding behaviors.

For parents, caregivers, and educators, understanding why proprioception matters  and how to support it can make daily life smoother and more successful for kids with ADHD. By incorporating simple strategies and activities, you can help your child feel more secure, coordinated, and focused.

What is Proprioception?

Proprioception is sometimes called our “hidden sense” because it works in the background, helping us move efficiently and understand where our body is in space—without us even thinking about it.

🧠 Think of proprioception as the body's built-in GPS. It constantly sends signals to the brain about movement, position, and force. This allows us to:

✔️ Walk without watching our feet

✔️ Hold a pencil without squeezing too hard or too softly

✔️ Catch a ball without overthinking the motion

✔️ Sit still and maintain good posture

For many kids with ADHD, proprioceptive difficulties can lead to:

🚩 Clumsiness– Frequently tripping, bumping into things, or knocking objects over

🚩 Postural challenges – Struggling to sit upright or appearing “floppy” in their movements

🚩 Constant movement – Fidgeting, wiggling, or shifting positions to stay engaged

🚩 Craving deep pressure– Seeking tight hugs, squeezing into small spaces, or enjoying weighted blankets

Child on monkey bars

Why is Proprioception Important for Kids with ADHD?

Children with ADHD often have difficulty modulating proprioceptive input, which can lead to challenges with:

✔️ Body Awareness – Knowing where the body is in space without visual cues

✔️ Motor Coordination – Moving smoothly and efficiently

✔️ Self-Regulation– Using movement to stay calm and focused

✔️ Strength & Posture – Developing muscle tone and balance

✔️ Attention & Learning – Using movement to support focus and concentration

💡 Pro Tip: Kids with ADHD often struggle with sitting still because their brain needs movement to focus. Instead of expecting total stillness, offer movement-based solutions like a wobble cushion, weighted lap pad, or fidget tools.

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Kids using flexible seating

Sensory-Seeking Behaviors in ADHD

Children with ADHD often crave proprioceptive input and may display sensory-seeking behaviors such as:

🔹 Constant movement – Jumping, spinning, climbing

🔹 Crashing into things– Running into walls, people, or furniture

🔹 Enjoying deep pressure – Preferring tight hugs, weighted blankets, or compression clothing

🔹 Chewing or biting – Gnawing on pencils, shirt sleeves, or objects

🔹 Playing rough – Wrestling, pushing, or struggling with personal space

🛑 These behaviors aren’t just hyperactivity! They’re a way for kids to get the deep pressure and movement their bodies need to regulate.

💡 Pro Tip: If your child loves deep pressure, try a weighted blanket, compression vest, or sensory swing to provide calming input.

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Child jumping into crash pad or cushions

Sensory-Avoiding Behaviors in ADHD

Not all kids with ADHD crave movement—some are sensitive to proprioceptive input and avoid certain sensations, including:

🚫 Disliking tight clothing or tags – Preferring loose-fitting or seamless clothes

🚫 Avoiding climbing, swinging, or rough play – Feeling unsteady or anxious with movement

🚫Struggling with posture – Appearing floppy, slouching, or tiring easily during physical activity

🚫 Discomfort with unpredictable movement – Avoiding escalators, trampolines, or bumpy rides

🚫 Preferring small spaces – Seeking out cozy, enclosed areas rather than large, open environments

💡 Pro Tip: If your child avoids certain textures or clothing, try sensory-friendly clothing with seamless designs and soft fabrics.

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Child overwhelmed by shirt and tags

How to Strengthen Proprioception

Engaging in heavy work and deep-pressure activities can help children regulate their proprioceptive system. These activities provide the input their body needs to feel grounded and focused.

💪 Heavy Work Activities (Great for Sensory Seekers & Avoiders)

✔️ Pushing, pulling, or carrying heavy objects (e.g., backpacks, laundry baskets)

✔️ Animal walks (bear crawls, crab walks, frog jumps)

✔️ Jumping on a trampoline or into crash pads

✔️ Wheelbarrow walks, crawling, or climbing

✔️ Weighted blankets, deep-pressure hugs, or compression vests 

 ✍️ Fine Motor Activities (For Hand Strength & Regulation)

✔️ Squeezing stress balls or putty

✔️ Using weighted pencils or wrist weights

✔️ Playing with resistance bands

🚀 Try This!

- Before homework: Have your child do 10 animal walks across the room.

- During schoolwork: Use a weighted lap pad or fidget tool.

- Before bed: Try deep-pressure massages or a weighted blanket for calming input.

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Kidding animal walks

The Takeaway

🌟 Proprioception is essential for focus, coordination, and self-regulation.

🌟 Kids with ADHD may seek or avoid proprioceptive input in unique ways.

🌟 Engaging in heavy work and deep-pressure activities can balance sensory needs and improve attention.

Want to try some proprioceptive activities?

✅ Start with one new activity per day and observe how your child responds.

✅ Use sensory tools (like weighted blankets, fidget tools, or wobble cushions) to support focus and calmness.

✅ Make it fun! The best strategies are the ones your child enjoys and wants to do.

💡 Does your child seek or avoid movement? Let’s chat in the comments! MIss Haley