My Child Can't Sit Still: How to Help Them Find Calm and Focus

Understanding the Need to Move

If you’re reading this with a sigh of relief—finally, someone talking about kids who just won’t stop moving—you’re not alone. Many parents of children aged 6 to 12 notice that their child seems to have an internal motor running non-stop. Whether it’s bouncing off the couch, fidgeting at the dinner table, or having a hard time focusing on homework for more than a few minutes, this constant motion can be exhausting to manage and quite honestly, worrying.

But here’s the first truth: movement isn’t the enemy. In fact, for children in this age group, especially those with big energy or attention challenges, movement is often a form of self-regulation. Their need to move doesn’t mean they’re being defiant or undisciplined. It just means their body and mind are asking for something we need to understand better.

What Lies Beneath the Restlessness?

Sometimes, a hyperactive drive masks anxiety, boredom, sensory needs, or unmet emotional needs. At other times, it reflects a natural temperament—some kids are just wired to be kinetic. The challenge, then, isn’t to stop the movement, but to guide it constructively and help the child learn how to pause when needed—especially during homework, meals, or bedtime routines.

We dive deeper into this in this article about managing endless energy. But if you're nodding as you read, wondering how to bring some peace into your daily routines, you’re in the right place.

Creating Spaces That Invite Calm

Children who struggle to be still often need an intentional environment that helps signal to their brain and body: "This is a moment to slow down." That could mean:

• Setting up a "cozy corner" in their room or a small tent filled with pillows and books—a gentle, screen-free retreat.
• Using soft lighting in the evenings or calming music to ease transitions.
• Keeping transitions predictable. Kids who move a lot tend to do better with structure, not rigidity. A visual routine chart or a simple checklist can be powerful tools.

We explore practical ways to structure the home in our article on organizing the day for highly active children.

Movement as a Pathway to Stillness

It may sound contradictory, but the best way to help a child learn how to settle down is often through movement first. Instead of asking a child to "calm down," we can offer them motion that burns energy while engaging their brain in intentional ways. Think active play that ends with a natural pause point.

Here are a few examples of what that might look like in everyday routines:

• Before homework: a 10-minute mini trampoline session or a set of silly yoga poses.
• Before meals: racing to set the table, hopping on one foot to the kitchen.
• Before bedtime: animal walks leading to teeth brushing, followed by stretching in bed.

Looking for more playful techniques that transition into calm? We break it down in this guide to calming a hyperactive child through play.

Emotional Coaching: Helping Kids Know Their Bodies

One of the greatest gifts we can give an energetic child is not discipline, but awareness. Helping them name what they feel in their bodies builds a foundation for self-regulation. Try phrases like:

• "I see your legs are bouncing—do they need a quick jump break?"
• "Your body looks fizzy. Want to walk slowly with me from the kitchen to the couch?"
• "Let’s feel our feet on the ground for five seconds together."

Over time, this co-regulation becomes internal for your child. They begin to trust not just their environment, but their own capacity to find stillness.

Quiet Time That Truly Works

For many families, the idea of a quiet break that doesn’t involve a screen feels like a lofty dream. But quiet isn’t just the absence of noise—it’s an opportunity to gently ground the senses.

This is where tools like stories in audio format can be especially helpful. Original audiobooks and sound-rich fiction series, like those offered by the Apple App Store or Google Play via the LISN Kids App, create calming rituals that invite imagination while allowing children to rest their bodies.

Without relying on a screen, features like audio stories set in nature, fantasy tales, or soothing bedtime series help children gently slow down. And for parents? It offers a moment of peace too.

When It Feels Like Too Much

There are days when no strategy works. When the bouncing turns to shouting, or homework ends in tears, and every redirection feels like pushing a boulder uphill. In those moments, be kind to yourself. Your child’s restlessness is not a failure of your parenting—nor is it something that must be "solved."

There are, however, tools that ease the intensity over time and reduce daily conflict. From sensory tools to balance boards and sand timers, we’ve created a list of helpful options in this guide to managing restlessness.

And if the struggle feels constant—or is deeply affecting your child's success at school—it’s always worthwhile to speak with a pediatrician or child psychologist to screen for factors like ADHD, anxiety, or sensory processing differences.

Your Presence Is Enough

It's easy to focus on what your child can’t do: sit still, finish homework, stay focused. But it’s even more powerful to notice what they are doing well. Can they focus when they’re building a fort? Listen intently when you share a story? Lose themselves in imaginative play?

Hold onto those glimmers. They are your windows into how your child thrives—and your clues for what supports to build into your daily rhythm. You’re doing more than enough. And your child, bouncing knees and all, is working hard too.

For more ideas on calming activities that don't involve screens, have a look at this article on non-screen calming strategies.