Recently, attention and ADHD have been among the most common topics to come up when I invite people to ask me questions about knitting and mental health. We’re often told modern life and technology have reduced our attention span and ability to focus. We all need to manage our attention and focus in an increasingly demanding and distracting world. This can be even more difficult for those with ADHD, for whom difficulties regulating attention is often a core feature. In this blog I will outline a number of ways in which knitting enhances attention and focus.
4 ways knitting can help regulate attention and improve focus
Supporting concentration
In my podcast interviews one of the most common references to attention is in the way knitters (both with and without a diagnosis of ADHD) use knitting as a ‘coupled activity’ to help them to sit still and listen in a lecture or meeting. They reference that having a simple project in their hands helps them focus on what they are listening to without becoming distracted.
A 2025 study found crocheting for 20 minutes improved attention test scores compared to a non-crocheting control group. This was supported by brain imaging which showed crocheting led to more effective communication between different areas of the brain. This suggests that there may be benefits to our attention associated with crochet. Research on attention and recall also concludes that performing a structured doodling task while listening can enhance recall (Boggs et al 2017). We can infer from this that a simple knitting task would also fall into this category, with similar results (Kirketerp, 2024).
While more research is needed, practicing skills like sustaining attention likely strengthens our ability to focus over time. Knitting and crochet provide a perfect opportunity to build our attentional “muscles”.
Attending to the present moment
Repetitive knitting movements can induce a meditative-like state, which many knitters say helps reduce stress and promote calm. One of the key features of meditation or mindfulness is the ability to bring our attention to the present moment, which is something that knitters often report when picking up their needles.
The benefits of present-moment attention are clear, but many people struggle with traditional mindfulness or meditation practices. In fact many of my guests on the Why I Knit Podcast have described themselves as terrible at meditation, but said that knitting offers them an activity with similar benefits, and the added bonus of also making a beautiful garment on the way.
The garment isn’t incidental—many of us started knitting to create something beautiful, with mindfulness as a bonus. Doing something we love with our hands is a powerful motivator to keep engaging in this meditative practice. It gives our brains the experience of bringing attention gently into the present moment.
Managing rumination
One of the main reasons I introduce knitting to my clients in my therapeutic work is as a strategy to manage rumination. Rumination is the experiencing of having repetitive often negative thoughts, and is commonly associated with anxiety. I discuss this with nearly all clients, especially those with ADHD, where negative thoughts can feel faster and louder. For people with ADHD, intrusive thoughts often increase in speed and volume, making them harder to ignore.
While we have a number of psychological strategies to address rumination, often they take some time and practice. Sometimes we can feel too tired, overwhelmed or caught up in the thoughts to allow us the bandwidth to try a new psychological technique, and what we need is a simple activity that can give us a break from the rumination by requiring us to shift our attention. Because if we bring our attention to the present, we are shifting it away from the repetitive thoughts that are causing us distress. This is often when I share a story with clients about how knitting can be a helpful activity. It requires my brain to focus on a manual task in the present moment, and this focus helps prevent getting caught up in negative thoughts about the past or future.
Enabling attentional shifts
Knitting also enhances attention and focus by enabling us to unhook from the noise of a busy brain, and hook into something more meaningful. One of my favourite quotes about the power of knitting as an attentional shift comes from Marceline (Why I Knit)
I particularly love how intentional she is in selecting a complicated knitting project in order to meet the needs of her ‘busy brain’, but also the quiet self-compassion this offers. Rather than being a hindrance, Marceline’s ‘busy brain’ is now a benefit to her, because she has intentionally shifted its focus to something enjoyable.
If regulating attention, rumination or a very busy mind are things you struggle with, being intentional with your knitting practice can help. Next time you take out your needles pause to notice what impact this has on your attention and focus. And if you’d like to learn more about using knitting for self-care check out our audio course.
References
Boggs, J. B., Cohen, J. L., & Marchand, G. C. (2017). The effects of doodling on recall ability. Psychological Thought, 10(1), 206–216. https://doi.org/10.5964/psyct.v10i1.217
Kirketerp, A. (2024). Craft psychology: How crafting promotes health. Mailand.
Le Lagadec, D., Kornhaber, R., Johnston-Devin, C., & Cleary, M. (2024). Healing stitches: A scoping review on the impact of needlecraft on mental health and well-being. Issues in Mental Health Nursing. https://doi.org/10.1080/01612840.2024.2364228
Riley, J., Corkhill, B., & Morris, C. (2013). The benefits of knitting for personal and social wellbeing in adulthood: Findings from an international survey. British Journal of Occupational Therapy, 76(2), 50–57. https://doi.org/10.4276/030802213X13603244419077
Rossi Sebastiano, D., Muscio, C., Duran, D. et al. Crochet increases attention through a requiring motor skill learning. Sci Rep15, 4141 (2025). https://doi.org/10.1038/s41598-025-88777-9
