What Can I Do If My Child Struggles to Sit Still?

Understanding the Root of Restlessness

It's 6:30 p.m., and you're trying to help your child finish their math homework. But within minutes, they're up from their chair, wandering around, tapping the table, or fiddling with their pencil case. Before long, you're both on edge. If this sounds familiar, know that you're not alone—and more importantly, that there's nothing “wrong” with your child.

Children between the ages of 6 and 12 are going through enormous cognitive, emotional, and physical development. For many, especially those who are more physically active or neurodivergent, "sitting still" can be surprisingly difficult. The expectation that all children should be able to stay seated quietly for long periods may simply not align with how their brains and bodies function best.

Movement Is Not the Enemy of Learning

Before tackling how to help your child stay more focused while seated, it's helpful to reframe your expectations. Movement—when understood and channeled appropriately—is not a distraction but a form of self-regulation.

Some children need to pace while solving a problem; others might bounce in their seats during a tough reading assignment. Instead of trying to eliminate movement entirely, the goal is to guide it, making it purposeful and manageable.

Flexible Strategies That Respect Your Child’s Needs

There’s no magic formula, and what works for one child might not work for another. But here are a few thoughtfully considered approaches that parents have found helpful:

Create Zones of Movement and Focus

Rather than expecting your child to stay in one spot to work, consider giving them access to different zones: a “focus zone” for seated work, and a “movement zone” for quick active breaks. Even letting them do spelling words while standing at a counter or walking in circles can make a big difference.

This approach aligns with fostering imagination and kinesthetic engagement. Creative movement can be a learning strategy, not a barrier.

Use Timed Intervals with Built-In Breaks

Try short, focused work sessions (start with 10 or 15 minutes) followed by a scheduled 5-minute movement break. Use a visual timer or a sand hourglass so your child can see and predict transitions. This structure gives your child a sense of control, and it communicates that you see and accept their needs.

Make Tasks More Engaging and Multisensory

If your child finds it difficult to sit still while reading or writing, incorporating audio resources can transform the experience. Listening allows children to absorb information while moving freely. That’s where an app like LISN Kids on iOS or Android can be so helpful. It offers a rich library of original audiobooks and series designed for kids aged 3–12.

As your child listens to a story, they can calm themselves by doodling, stretching, or simply relaxing—helping them regulate their energy and attention afterwards.

Supporting Emotional Regulation

Much of our frustration as parents comes not from the movement itself, but from the emotional wear and tear of repeated conflicts—shouting "Sit down!" over and over. Children don't want to be disruptive. But many don't yet have the tools to manage their impulses or recognize what they’re feeling inside.

Helping your child build emotional awareness—especially in the context of schoolwork—can open new paths to harmony. Simple, daily rituals like wind-down moments or deep breathing before homework can teach your child what calm feels like in their body.

For more ideas on creating calming routines and emotional regulation, check out our related articles.

Partnering with Your Child

It's easy to fall into the trap of correcting behavior without engaging the child in the process. But involving your child in creating solutions is powerful. You might ask:

• “What helps you focus when you're doing homework?”
• “Would you like to try working while standing?”
• “Should we build in some time for stretching or jumping jacks?”

These small moments of collaboration can make your child feel seen, respected, and more likely to buy into the routines you establish together.

Let’s Rethink What Success Looks Like

Sometimes we're so focused on the end goal—“finishing the homework,” “studying longer,” “behaving in class”—that we forget to celebrate the small wins. If your child managed to sit through 10 focused minutes today instead of 3 yesterday, that’s progress. If they now express “I need to get up” instead of bolting from the table, that’s success.

Every child is different, and their paths toward self-regulation and focused learning will differ too. Keep in mind that some kids thrive when their learning environments match their energy. If your child seems easily bored or under-stimulated, you may find useful guidance in this article on reinventing how we capture their attention.

A Final Word of Reassurance

Helping a child who struggles to sit still can be frustrating, yes—but it also opens the door to understanding who they are and what they need to thrive. You do not have to “fix” your child. Instead, the path forward is finding tools, rhythms, and perspectives that support their energy, curiosity, and well-being.

If you're looking for more tools for active or sensory-seeking kids, we've gathered a list of helpful audio resources here. Whatever approach you take, know that your patience, love, and willingness to adapt already make a world of difference.