Pen Tapping: Turning a Nervous Habit into a Grounding Tool
Do you ever catch yourself clicking a pen or tapping it against your desk during a meeting or while studying? Maybe you’ve been told to stop fidgeting—but what if that “nervous habit” is actually your body’s way of seeking balance?
Pen tapping is more than just background noise. It’s a simple, everyday action that can become a powerful tool for regulation when used with intention.
What Is Bilateral Stimulation (BLS)?
Bilateral stimulation (BLS) means engaging both sides of the brain and body through alternating movement, sound, or touch. In EMDR therapy, BLS is used to help reprocess difficult memories and reduce distress (Shapiro, 2001).
Outside therapy, simple actions like walking, drumming, or even pen tapping can provide grounding, focus, and relief. Learn more about BLS here.
What It Is
Pen tapping is exactly what it sounds like: rhythmically tapping your pen against a surface, often without even realizing you’re doing it. Many people fidget this way when they’re anxious, bored, or concentrating.
Instead of labeling it as a distraction, pen tapping can be reframed as a self-soothing strategy. When done deliberately and rhythmically, it mimics the alternating stimulation used in EMDR, creating a gentle form of BLS right at your desk.
Why It Works
Bilateral engagement: Alternating taps between left and right hands engages both hemispheres of the brain, similar to EMDR (Shapiro, 2001).
Rhythmic grounding: Repetitive, steady beats can cue the parasympathetic nervous system, lowering arousal and creating calm (Porges, 2011).
Working memory load: Lightly engaging the brain with a rhythmic task reduces room for intrusive or anxious thoughts (van den Hout & Engelhard, 2012).
Flow potential: For some, the steady beat creates focus and flow, similar to studying with background music (Csikszentmihalyi, 1990).
When reframed, pen tapping shifts from being a “bad habit” to being a micro-tool for self-regulation.
How to Try It: Step-by-Step
Grab a pen: Choose one that feels comfortable and makes a soft, even sound.
Set a rhythm: Begin tapping lightly with your dominant hand—steady and calm, not frantic.
Alternate hands: Switch to your non-dominant hand, then go back and forth between hands. This creates bilateral stimulation.
Match your breath: Try syncing your tapping to your breathing. Inhale for four taps, exhale for four taps.
Experiment with surfaces: A notebook creates a soft tap, while a desk gives a sharper sound. Notice which feels grounding.
Pause and check in: After 1–2 minutes, set the pen down. Notice your body and mind—do you feel calmer, more focused, or less restless?
👉 Tip: If sound might bother others, use a capped pen and tap on your thigh or notebook for a quieter rhythm.
When to Use It
During study or work sessions, to maintain focus.
In stressful meetings, to ground without drawing attention.
Before sleep, as a gentle regulation practice.
In waiting rooms or on public transit, when anxiety rises.
As a discreet tool for teens in classrooms.
Therapist’s Note
Pen tapping is a great example of how everyday “fidgets” can be reframed as self-care. Rather than suppressing these natural impulses, we can lean into them with intention. That small rhythm can be a powerful way to support regulation, focus, and calm—especially when other tools aren’t available.
If you find that pen tapping helps you feel more centered, bring it into session or share it with your therapist. Sometimes the simplest habits can be transformed into the most effective tools.
Curious about how bilateral stimulation can support you? Reach out here to learn more.
