Sensory Diet – What is it?

What is a Sensory Diet?

Despite the name, a Sensory Diet has nothing to do with what your child eats. Instead, it refers to a carefully planned set of sensory-based activities that help children regulate their bodies and emotions throughout the day.

Just like a food diet meets nutritional needs, a sensory diet meets a child’s sensory needs—helping them stay calm, focused, and ready to learn, play, and engage with others.

Why might a child need a sensory diet?

Some children have difficulty processing sensory information. They may:

• Be easily overwhelmed by sounds, textures, or movements
• Seek out constant movement or touch
• Have trouble sitting still, concentrating, or calming down
• Struggle with transitions or changes in routine

A sensory diet helps provide the right kind of sensory input at the right time—whether a child needs to calm down, wake up, or stay focused.

What does a sensory diet include?

A sensory diet includes activities that stimulate or soothe the senses, such as:

Movement (Vestibular and Proprioceptive)

• Jumping on a trampoline
• Rolling on the floor or in a blanket
• Animal walks (bear crawl, crab walk)
• Pushing or pulling heavy objects (e.g., a laundry basket)

Touch (Tactile)

• Playing with sand, water, or playdough
• Brushing arms or legs with a soft brush
• Using textured toys or materials
• Wearing weighted items (blankets, lap pads, vests)

Calming Activities

• Deep breathing
• Listening to calming music
• Swinging or rocking in a chair
• Blowing bubbles or pinwheels

Fine Motor and Focus Activities

• Threading beads
• Drawing or colouring
• Squeezing stress balls or putty
• Simple, repetitive tasks like sorting or stacking

How can parents use a sensory diet at home?

You don’t need special equipment or a strict schedule—just small, regular activities built into the day.

• Morning movement (e.g., a stretch or jump before school)
• Calming activities before meals or bedtime
• Short sensory breaks during screen time
• “Heavy work” jobs like carrying shopping, bags, books or wiping tables

Notice when your child seems overstimulated or under-stimulated. Offer the right type of activity to help them feel “just right” again.

When to get support

If you’re unsure what kind of sensory input your child needs—or when to use it—speak with your health visitor, nursery nurse. You can  visit our HCT occupational therapist page for more ideas. They can help you create a sensory diet tailored to your child’s specific needs.

 Sensory diet at a glance

This tool can help you get started with simple, effective sensory support at home.

A quick-reference guide for parents to understand what types of sensory activities can help and when to use them.

Need	Signs Your Child Might Show	Helpful Sensory Activities
Needs to calm down	Fidgety or restless Easily upset or overwhelmed	Deep pressure (hugs, squeezing a pillow) Weighted blanket/lap pad  Gentle swinging or rocking Listening to calming music
Needs to wake up / focus	Drowsy, low energy Struggles to concentrate	Jumping or skipping Animal walks (bear, crab) Chewy or crunchy snacks (e.g., carrots) Clapping games or finger rhymes
Needs more movement (Input)	Constantly moving Climbing or crashing into things	Trampoline time Pushing/pulling a heavy box Tug-of-war Carrying shopping bags or a backpack
Overloaded by senses	Covers ears or eyes Avoids messy play or busy places	Quiet break space Dim lighting or sunglasses Fidget toys Slow breathing exercises
Difficulty with transitions	Tantrums at change time  Struggles to switch tasks	Use of a visual schedule or timer Warn before transitions Stretching or squeeze ball between tasks

Tip: Build small sensory breaks into your child’s day—even 5 minutes at a time can make a big difference.

 

Other useful resources

Visit your local Children and young people Occupational Therapy website and Children and young people’s sensory processing service for further and advice and information including downloadable materials

SPACE – local Hertfordshire charity supporting Neurodiversity

 National Autistic Society – Autism and sensory processing

The Out-of-Sync Child by Carol Kranowitz
A parent-friendly book explaining sensory processing differences and practical support strategies.

Sensory Integration and the Child by Dr. A. Jean Ayres
A foundational text by the pioneer of sensory integration theory.