What is a sensory diet?
Think of a sensory diet as a personalized toolkit that helps your child feel their best! It is a plan created just for them, using activities that provide sensory input through all eight senses based on their unique needs. The plan includes recommendations for how often, how long, and how intensely these activities should be used. It is important to remember that a sensory diet is not a strict schedule. Just like our moods and energy levels change from day to day, so do a child’s sensory needs. Instead, it serves as a guide to help parents and caregivers recognize their child’s cues and choose the sensory strategies that will be most helpful in the moment. The truth is, everyone has a sensory diet. We all naturally seek out sensory input throughout the day. Some of us just do it without even realizing it!
Who benefits from a sensory diet?
The short answer? Anyone! We all use sensory strategies every day, whether we realize it or not. However, sensory diets are especially helpful for individuals who have difficulty processing sensory information. This may include people with diagnoses such as Sensory Processing Disorder (SPD), ADHD, Autism Spectrum Disorder (ASD), anxiety, PTSD, Disruptive Mood Dysregulation Disorder (DMDD), and many others.
Not everyone experiences sensory input the same way. Some individuals are sensory seeking and crave more movement, touch, or other sensory experiences. Others are sensory avoiding and may feel overwhelmed by certain sensations, causing them to avoid them whenever possible. Some people have poor registration, meaning they may not notice sensory input as easily and often need stronger or more alerting input to respond. Others are sensory sensitive, meaning they notice sensory input quickly and may become overwhelmed by sounds, textures, lights, or movement.
It’s also important to remember that sensory preferences are not “all or nothing.” For example, a child who avoids loud noises may love messy play or seek out movement. Someone can be sensory seeking for one sensory system while being sensory avoiding for another. That is why a sensory diet should always be individualized. A well-designed sensory diet can include a variety of strategies to support different sensory needs across different sensory systems, helping each person regulate in a way that works best for them.
How Do You Know If Your Child May Benefit From a Sensory Diet?
Every child has unique sensory preferences, but some children have a harder time processing sensory information, which can make everyday activities more challenging. If your child frequently seems overwhelmed, constantly seeks movement, or has difficulty staying regulated, a sensory diet may be beneficial.
Some signs you may notice include:
- Constantly jumping, crashing, climbing, or spinning
- Difficulty sitting still during meals or schoolwork
- Covering their ears or becoming upset by everyday sounds
- Avoiding certain clothing, food textures, or messy play
- Chewing on shirts, pencils, or other non-food items
- Having big emotional reactions during transitions
- Frequently seeking hugs, squeezes, or deep pressure
- Appearing tired, “zoned out,” or needing extra prompting to notice what’s going on around them
Remember, having one or two of these behaviors does not necessarily mean your child has sensory processing differences. Every child is different, and these behaviors should always be considered within the context of the whole child.
How to utilize a Sensory Diet:
Once a sensory diet is created, it often looks like a simple daily schedule that outlines when to use different sensory strategies and how to incorporate them throughout the day. The goal is not to add more to your child’s routine, but to weave sensory activities into what they are already doing. Sometimes this means adding a movement break before homework, using a fidget during circle time, or making small changes to everyday activities to better support regulation. Every sensory diet is unique because every child is unique! Below, we’ll take a closer look at the eight sensory systems and explore examples of sensory input that can support each one.
What Does a Sensory Diet Look Like?
A sensory diet doesn’t have to be complicated! In fact, the best sensory diets fit naturally into your child’s daily routine. Instead of adding extra tasks to your day, sensory activities are often incorporated into things your child is already doing.
Here’s an example of what a sensory diet might look like:
Morning
- Wall push-ups before getting dressed
- A crunchy breakfast such as toast or apples
- Carrying their backpack to the car
During School
- Sitting on a wiggle cushion
- Taking short movement breaks between assignments
- Using a fidget during independent work
- Drinking water through a straw
After School
- Playing outside on the swings
- Completing an obstacle course
- Riding a scooter or bike
- Playing with Play-Doh or Theraputty
Evening
- Helping carry groceries or laundry
- Taking a warm bath
- Reading while snuggled under a cozy blanket
- Practicing deep breathing before bed
Every sensory diet looks different because every child has different needs. What works well for one child may not be the best strategy for another.
A sensory diet is not about changing who your child is. It is about understanding their sensory needs and providing them with the tools to feel regulated, comfortable, and confident throughout their day.
