Why Can’t Kids Sit Still? A Parent Friendly Guide

Feb 26

Why Can’t Kids Sit Still? A Parent-Friendly Guide

If your child seems to always be moving, squirming, fidgeting, or simply unable to sit still, you’re not alone. This blog breaks down why this happens, what it might mean (including clues like low muscle tone or attention differences), and what you can do as a parent or caregiver.

What does “can’t sit still” really mean?

“Can’t sit still” shows up in a lot of ways:

Constant fidgeting, shifting in the chair, tapping hands/feet

Getting up repeatedly when expected to stay seated (at table, in class, etc.)

Looks like the child wants to pay attention or partake, but their body won’t stay still

Might also include complaints of “I feel wiggly,” “I have to move,” or “I’m bored”

When you see consistent patterns (not just one-off days), it’s worth exploring what’s underneath.

Common reasons kids struggle to sit still

Here are some of the over-arching categories (and they often overlap):

1. Attention and self-regulation differences (e.g., Attention Deficit/Hyperactivity Disorder – ADHD)Deficit/Hyperactivity Disorder – ADHD)

Children with ADHD often show difficulty remaining seated, being still, staying quiet when expected, and controlling impulses. For example, the American Academy of Pediatrics (AAP) describes children with predominantly hyperactive-impulsive type ADHD as being children “you can never get to sit down to finish a meal or get ready for bed.”1

The AAP also notes that ADHD affects “not only a child’s ability to pay attention or sit still at school, but … relationships with family and other children.”2 One reason kids move a lot is they may have brain/attention/self-regulation differences.

2. Low muscle tone / hypotonia

If a child has low muscle tone, or hypotonia, it may be harder to sit still because their body is physically working harder just to stay upright or stable. Research shows that children with developmental central hypotonia present with delays in motor development, reduced activity tolerance, and so on.3 Not every child who can’t sit still has hypotonia, but it’s one piece of the puzzle.

3. Sensory-motor or regulation needs

Some kids need movement to manage their nervous system - to calm down, concentrate, or reset. According to the American Occupational Therapy Association (AOTA), motor and sensory regulation skills support a child’s ability to attend and engage. For example, kids who struggle with posture, stability, or sensory input may appear restless.4 Imagine: if a child’s brain/body is asking for movement input, staying still becomes harder.

4. High screen time / electronics / sedentary habits

Another factor, though not always the sole cause, is increased time spent on electronics (tablets, phones, games) and less time moving. Recent studies link excessive screen time with attention problems5, poor executive functioning (the brain’s “control panel”), and self-regulation difficulties. Another study noted brain-structure changes in children exposed to more screen time between ages 3-5, including in attention systems.6

When a child has a lot of sedentary screen time and fewer active/movement breaks, that combination can make it harder to sit still later.

Why it matters

When a child can’t sit still, they often miss out on learning time, paying attention to instruction, engaging socially, etc.

Their restlessness can cause them (and you) frustration, distractions, transitions that take longer, or conflict.

If the cause is one of the factors above (attention difference, motor-tone, sensory needs, or screen time), then the struggle may persist and affect academic, social, self-regulation outcomes without support.

What you can do as a parent or caregiver

Let’s break this into practical actions you can take.

1. Start with observation

Note when the “can’t sit still” happens: during mealtimes, reading time, group instruction, after a long day, after a screen session?

Ask: What is the child doing just before they start moving/being restless? What task? What time of day?

Note how much movement vs. sitting time the child has each day: breaks, recess, physical activity.

Ask: how much screen/electronic time is happening and what kind - passive video, active game, device with content?

Ask: does the child struggle with posture or fatigue when sitting? Do they slump, change positions often? That might hint at motor/tone issues.

2. Build in movement and active breaks

If sitting still for long periods is hard, build in short, frequent movement breaks. For example: jumping jacks, running in place, an obstacle course, walking, stretching, spinning in a chair are all great ways to help the body get the input it needs so sitting becomes easier.

3. Review and limit screen/electronic time

Since excessive screen time is associated with attention/self-regulation issues:

Set clear limits for non-educational screen time.

Ensure the content is age-appropriate and less overstimulating. The faster, flashier, more interactive the screen content, the harder it may be for children to settle afterwards.

Encourage transitions: after screen time, have a physical activity before a seated task. This gives a “bridge” from movement to stillness.

Ensure screens are not replacing active play, outdoor time, or movement.

4. Support posture, seating, and endurance

Make sure the sitting environment is ergonomic for your child: chair height, foot support, and body posture all matter.

For children with signs of low tone/hypotonia: talk with a physical or occupational therapist about strengthening trunk/core, posture, and endurance so sitting becomes less effortful. Hypotonia reduces activity tolerance and may make sustained sitting more tiring.7

Use wobble cushions, stability balls (if safe) or movement-friendly seating (e.g., wiggle seat) so the body can get small movements while still doing tasks.

5. Structure and expectations

For children with attention/self-regulation differences (e.g., ADHD), predictable routines, clear expectations, frequent feedback, and short tasks are key. The AAP recommends behavior therapy, parent training, and classroom supports.8

Use timers: “We’ll sit for 10 minutes, then we’ll stand up and stretch.”

Give advance warning of transitions from movement to sitting: “In two minutes we’ll finish running and move to reading.”

Provide choices: “Do you want to sit or stand while we read today?” For older children, standing or using a high table may work.

When to seek further help

If you notice these signs, it may be time to talk with professionals:

The restlessness is consistent across settings (home, child care, school), very intense, and interfering with learning or relationships

The child seems fatigued, complains “it hurts to sit”, posture is very slumped, or there are signs of low muscle tone and delays in motor skills may indicate possible hypotonia or motor-development issue

The child has trouble attending, following instructions, or organizing tasks beyond what you’d expect for their age may warrant ADHD/attention screening

The restlessness is paired with other concerns: speech, sensory sensitivities, sleep problems, strong screen dependence

Because children often have overlapping reasons (attention + motor/tone + movement needs + screen habits), a team approach (pediatrician, occupational therapist, physical therapist, educator) helps.

Final thoughts

Kids moving a lot isn’t just “bad behavior” or “lack of discipline”, quite often it’s a signal. Their body/brain might be telling us: “I need more movement,” or “Sitting still is hard for me because…” And by recognizing the why, we can help them how. By combining movement breaks, smart screen time habits, supports for posture/motor skills, and consistent routines, you’ll empower your child to make sitting still more manageable, and learning and interacting more successful.