I Tried Crocheting to Help My ADHD & Sensory Overload — Now I Can’t Stop (And Here’s Why)

I picked up crocheting on a random Tuesday afternoon — halfway between a stress spiral and another doom-scroll session. I was overstimulated, anxious, and trying to avoid starting a task I’d been “about to do” for three hours. And somehow, a ball of yarn and a tiny hook shifted something I didn’t expect: my brain actually slowed down.

If you’re like me — neurodivergent (late diagnosed AuDHD, to be specific) easily overwhelmed, prone to ADHD procrastination, sensory sensitivity, or emotional swings — crocheting might become your secret weapon. And no, this isn’t a quirky hobby pitch.

🧠 The ADHD Brain Craves Structure and Dopamine

One of the hardest parts of living with ADHD is starting — and sticking with — a task. Especially when it doesn’t offer an immediate reward. That’s why I was surprised by how addicting crocheting became. You start with a single stitch, and slowly, rows build. The dopamine hit from seeing progress is real — and backed by science.

🧵 A study from The British Journal of Occupational Therapy found that fiber crafts like crocheting and knitting boost mood, reduce stress, and improve attention spans — particularly in neurodivergent individuals. Why? Because repetitive motion calms the nervous system, while tangible progress keeps the brain engaged without pressure.

🌪️ Sensory Overload Meets Soothing Repetition

When everything — lights, noises, thoughts — feels too much, crochet offers a gentle, structured sensory escape. The texture of the yarn, the rhythm of the hook, even the soft sound of the stitch — they all become grounding tools.

For those of us who stim to self-regulate (hi, fellow stimmers!), crocheting is a socially accepted form of stimming that also helps reduce anxiety and sensory overwhelm. It's like a calming fidget — but with a soft, cozy outcome at the end.

✂️ Procrastination’s Worst Enemy? A Hook, a ball of yarn, and an alarm reminder.

Crocheting also changed my relationship with procrastination. Instead of scrolling or spiraling while avoiding “real” tasks, I now crochet for a set 10–15 minutes to get my brain moving. It creates momentum without pressure.

The repetitive action activates a flow state, and studies show that this kind of activity can decrease rumination, executive dysfunction, and even sleep disruptions — all ADHD staples.

📣 Communication Is Vital — and So Is Feeling Seen

One thing I’ve learned over the years is that neurodivergent communication needs don’t always look like “just talking it out.” Sometimes, it’s about expressing your needs through body language, clothing, or sensory tools.

Now I genuinely look forward to my crochet sessions, and making it more enjoyable is wearing one of  MindCoco’s neurospicy statement pins. Whether I’m overstimmed or just don’t want to explain why I’m wearing earplugs and crocheting away in a social surrounding, just to take the edge off, these little pins speak volumes — so I don’t have to.

We’re allowed to advocate for the sensory spaces and communication styles we need.

💬 Coconut’s Closing Hug

Crocheting didn’t cure my ADHD. It didn’t make the sensory meltdowns or executive dysfunction disappear. But it did give me an outlet — one that’s rhythmic, rewarding, and sensory calming.

So if your brain is feeling tangled, overstimulated, or just tired of the constant push to “focus better” — try a hook and yarn. You might be surprised what unravels (in a good way).