Sensory Strategies: Do Fidgets and Weighted Blankets Work for Adults?

After a long day balancing work, family, or the endless to-do list, you might feel tense, restless, or anxious. If so, you’re not alone, and you may have noticed others using sensory tools like fidget toys or weighted blankets to find a bit of calm. It might seem surprising: aren’t those mostly for kids? Yet many of us have heard that these strategies can help with focus, stress, or sleep.

Fidget Toys: Not Just Child’s Play

Fidget toys come in many forms (stress balls, spinner rings, putty, etc.) and give your hands something quiet to do. The idea is that repetitive movement or tactile stimulation can channel restless energy. Research on their benefits is mixed, but many adults report positive effects. For example, one imaging study found that allowing adults with ADHD to fidget significantly increased blood flow in the brain’s prefrontal cortex, the area involved in concentration. Many people with ADHD say that using a discreet fidget (a stress ball, ring spinner, or similar) helps them stay focused during meetings or long tasks. Experts note that fidgeting can be a coping mechanism, a way to ground the body and calm a busy mind. In short, fidgeting may help some adults focus or relieve anxiety, but it’s not a magic solution for everyone.

• Stress balls or putty: Squeeze and manipulate a soft object to release tension. Many people find this quiet outlet helpful for restless energy.
• Fidget spinners or cubes: Small devices you can spin or click. They offer subtle movement, though spinners can be visually distracting to others.
• Tactile gadgets (rings, chains, tangle toys): These are quiet and provide continuous sensory input. Some adults use spinner rings or magnetic rings on their fingers to stay engaged without drawing attention.
• Everyday fidgets: Even doodling, tapping a pen, or folding paper can serve a similar purpose of keeping your hands busy while your mind focuses.

Remember, different people need different things. If one type of fidget isn’t helpful, another might be. And fidget toys are a supplement; they can aid focus or calm, but they don’t replace other treatments or strategies.

Weighted Blankets and Deep Pressure

Weighted blankets are thick quilts filled with heavy materials (like glass beads). When draped over you, the weight provides deep pressure stimulation, think of it like a gentle hug or firm shoulder squeeze. This kind of pressure can calm the nervous system. Many adults find it relaxing: it feels like a warm, reassuring weight that can lessen anxiety or tension. In fact, reviews of the research say weighted blankets may help improve sleep quality and reduce negative emotions (like anxiety) in people with insomnia, ADHD, autism, or other conditions. One small 2023 study of adults with sensory sensitivities found that after two weeks using a weighted blanket, participants’ insomnia scores improved by a full category (from severe to moderate).

Health experts note that weighted blankets often benefit anxiety and stress: a systematic review concluded they can be a useful tool for reducing anxiety. However, evidence for sleep benefits has been less clear (until recently), so more research is needed. Anecdotally, many users report falling asleep faster or sleeping more deeply. One set of guidelines simply notes that studies support “positive results” for autism, ADHD, anxiety, and sleep; they help calm a restless body, reduce anxiety, and improve sleep. In other words, weighted blankets seem promising for adults who feel anxious or have trouble sleeping, though they won’t work for everyone.

Tips for trying a weighted blanket:

• Choose the right weight. Aim for a blanket about 5 – 10% of your body weight. (For example, a 150 lb (68 kg) person might start with a ~15 lb (6.8 kg) blanket.) Too light and you won’t feel the deep pressure; too heavy and it can feel constricting.
• Start gradually. Spend short periods (10 – 20 minutes) under the blanket at first, perhaps during reading or watching TV. You can build up to sleeping with it at night if it feels comfortable.
• Use it safely. Generally, weighted blankets are low-risk for most adults. However, they are not recommended for people with serious breathing or circulation issues. If you have obstructive sleep apnea, asthma, or claustrophobia, check with your doctor first. Also, avoid any blanket so heavy that you have to strain to move under it.

Potential benefits of weighted blankets:

• Anxiety relief: The deep pressure can lower stress hormones and help you feel calmer. Several studies and reviews highlight anxiety reduction as a key benefit.
• Improved sleep: Many users say they fall asleep faster and stay asleep longer. One review specifically found that most studies report better sleep quality with weighted blankets.
• Sensory comfort: For adults with ADHD or sensory sensitivities, the constant pressure can be grounding and reassuring.

   

Are These Tools Right for You?

Neither fidget toys nor weighted blankets are cure-alls, but they are easy, low-cost strategies to try on your own. They work best when matched to your needs. For example, if meetings make you restless, a small hand fidget might help. If bedtime anxiety wakes you up, a weighted blanket might aid relaxation. Always pair these tools with other healthy habits (like good sleep hygiene, exercise, or therapy) rather than relying on them alone. And if you have any medical concerns (especially respiratory or sleep disorders), consult a healthcare provider before using a heavy blanket.

In the end, many adults do find these sensory strategies helpful. Research is still evolving, but the evidence we have is encouraging: fidgeting can boost focus in some people, and weighted blankets have been shown to calm nerves and even improve sleep for certain users. If you’re curious, it might be worth giving them a try. They’re relatively safe, so you have little to lose (and possibly a more peaceful day or night to gain) by adding a small fidget toy or a cozy weighted blanket to your routine.

References

1. Nguyen, N.T.H. (2022). Vohs, K. D., & Baumeister, R. F. (Eds.). (2016). Handbook of self-regulation: Research, theory, and applications. Guilford Publications. Personality and Individual Differences, 184, p.111173.
   
2. Son, H. M., et al. (2024). A quantitative analysis of fidgeting in ADHD and its relation to performance and sustained attention on a cognitive task. Frontiers in psychiatry, 15, 1394096.
   
3. Reynolds, S., Lane, S. J., & Mullen, B. (2015). Effects of deep pressure stimulation on physiological arousal. The American journal of occupational therapy : official publication of the American Occupational Therapy Association, 69(3), 6903350010p1–6903350010p5.
4. Eron, K., Kohnert, L., Watters, A., Logan, C., Weisner-Rose, M. and Mehler, P.S. (2020). Weighted Blanket Use: A Systematic Review. American Journal of Occupational Therapy, [online] 74(2), p.7402205010p1.