What’s a sensory diet and how could one help your child?

For some children, the world can feel like too much – or not quite enough. Sensory processing challenges affect how a child interprets and responds to sensory input, making everyday experiences overwhelming or unsatisfying. A child might struggle with certain sounds, avoid particular textures, or seek constant movement. This is where a sensory diet can be a game changer.

What is a Sensory Diet?

A sensory diet is a structured plan of activities designed to provide the right balance of sensory input a child needs to feel calm, focused, and regulated throughout the day. Unlike a food diet, a sensory diet includes activities that stimulate, soothe, or organise the nervous system.

Dr. Patricia Wilbarger, an occupational therapist and leading expert in sensory integration, coined the term “sensory diet” to describe these tailored strategies. Research suggests that sensory processing difficulties affect between 5–16% of children in the general population, with higher prevalence in neurodivergent children, including those with autism and ADHD. A well-planned sensory diet can help children who are easily overwhelmed by sensory input, as well as those who crave more sensory stimulation than they naturally receive.

Why might a child need a sensory diet?

Children with sensory processing challenges often struggle with self-regulation, attention, and emotional control. They might become easily frustrated, restless, or withdrawn in situations where others feel comfortable. A sensory diet helps by:

✅ Reducing sensory overload: Activities can help desensitise a child to overwhelming sensations, making daily routines more manageable.
✅ Providing sensory input: For children who seek constant movement or deep pressure, a sensory diet can provide safe and structured ways to meet these needs.
✅ Improving focus and attention: The right sensory activities can help children transition between tasks, focus in school, and manage emotions.
✅ Supporting emotional regulation: Sensory-friendly activities can serve as calming strategies to reduce anxiety and meltdowns.

How to create an effective sensory diet

Every child’s sensory needs are unique, so a sensory diet should be personalised. Here are some practical tips to create one that works for your child:

1. Identify your child’s sensory Needs

Start by observing how your child responds to different types of sensory input. Do they cover their ears when a vacuum turns on? Do they chew on clothing or constantly move? Children generally fall into two broad categories:

• Sensory seekers: These children crave sensory input and may enjoy activities like jumping, spinning, or chewing.
• Sensory avoiders: These children become overwhelmed by certain sensory experiences and may struggle with bright lights, noisy environments, or certain textures.

Keeping a journal of your child’s sensory triggers and preferences can help identify what types of activities might be helpful.

2. Balance calming and alerting Activities

A good sensory diet includes both calming and alerting activities, ensuring that your child gets the right input at the right times.

• Calming Activities (for sensory overload): Weighted blankets, deep pressure massage, slow rocking, chewing on a silicone chew toy, or listening to soft music.
• Alerting Activities (for sensory seekers): Trampolining, swinging, jumping, bear walks, or playing with textured materials like kinetic sand.

For example, if your child struggles to sit still for homework, a few minutes of movement (like bouncing on a therapy ball) beforehand may help them focus.

3. Build activities into daily routines

A sensory diet works best when it’s woven into your child’s day. Instead of treating it like an extra task, try incorporating sensory-friendly activities into your regular schedule:

• Morning: Jumping jacks or wall push-ups before getting dressed.
• School time: A stress ball or fidget tool for focus.
• Afternoon: Outdoor play (running, climbing, or swinging).
• Evening: A warm bath, deep pressure hugs, or a weighted blanket for relaxation.

The goal is to keep it practical and sustainable for your family.

4. Make It fun and child-led

Children engage best when activities feel like play. Offer choices and let your child take the lead. If they resist an activity, adjust it to something they enjoy – if they dislike brushing therapy, try deep pressure with a yoga ball instead.

5. Provide a safe space for downtime

Sometimes, children need a quiet, sensory-friendly retreat. Create a calm-down corner at home with dim lighting, soft pillows, noise-canceling headphones, and calming objects like sensory bottles.

6. Be consistent but flexible

While consistency is important, your child’s sensory needs may change from day to day. Some days they may need more movement; other days, they may need more quiet time. Adjust the sensory diet accordingly.

A well-planned sensory diet can help your child feel more comfortable in their body, manage big emotions, and navigate daily life with greater ease. While parents can create a sensory diet at home, working with an occupational therapist can provide expert guidance on the best activities for your child’s specific needs.

At the end of the day, the goal isn’t perfection – it’s finding what helps your child feel their best. With patience, observation, and a bit of creativity, you can develop a sensory diet that helps your child thrive.