30+ Sensory Diet Activities to Help Children Regulate Their Senses

You may not realize it, but your brain processes an enormous amount of information from both your body and the environment every second. In sensory processing disorder, the brain finds it hard to receive, process, and interpret sensory information, leading to problematic behaviors.

If sensory input is “nourishment for the brain,” think of a sensory diet as an individualized diet designed to meet your child’s sensory needs—helping them process information better and use it to participate in everyday life’s challenges. 

Sensory diets are helpful for everyone with sensory issues, particularly those with sensory processing disorder (SPD), autism spectrum disorder (ASD), and attention-deficit hyperactivity disorder (ADHD). Below is an extensive list of sensory diet activities you can use for your child’s sensory diet, plus some guidance on making one for your kid.

What Are Sensory Diet Activities?

​​Sensory diet activities are “sensory-based” activities – that is, they are designed to target one or more sensory systems. They comprise your sensory diet, which is usually a part of a child’s home or school intervention program tailored to meet your child’s sensory needs.

Sensory diets help your child stay calm, “regulated,” and “organized” so they’re ready to focus and behave well. They are usually given before tasks or during transitions.

Since your child’s sensory processing needs can fluctuate throughout the day – like shifting between being overresponsive or underresponsive – it’s essential that sensory activities are flexible. 

The ability to modify the type, timing, frequency, and intensity of these activities ensures they continue to support your child effectively, targeting specific sensory systems to either calm or alert your child when needed [1].

How to Choose the Right Sensory Diet Activities for Your Child

Before you go on preparing your child’s sensory diet, the first crucial step is to identify the following:

• sensory preferences: the sensory systems they prefer and avoid
• sensory threshold: how little or how much sensory input is needed for them to recognize and respond to them
• self-regulation strategy or strategies: whether they actively or passively avoid or seek these inputs (which may differ per sensory system). 

Now that you’re familiar with your child’s sensory needs, here are some tips for selecting the right sensory activities:

• Evaluate the environment: Identify the toys, equipment, and setup for each space (e.g., home, classroom, playground) where you plan to implement the sensory diet.
• Consider age and development: Consider your child’s motor and cognitive skills when choosing activities.
• Target multiple sensory systems: Include activities that address tactile, vestibular, and proprioceptive input.
• Monitor effectiveness: Adjust activities based on the right timing, intensity, and frequency to suit your child’s sensory needs.
• Plan around their routine: Identify ideal moments in their daily schedule to integrate sensory activities.
• Create a routine: Use a sensory diet planner to build a consistent daily routine.

If you’re seeking sensory diet activities tailored for children with autism or ADHD, be sure to explore our blog posts: Sensory Diet for Autism and Sensory Diet for ADHD.

Note: Ideally, a sensory diet should be created by a trained occupational therapist (OT). Their expertise ensures the plan is tailored to your child’s age, activity level, and specific needs. If you haven’t yet worked with an OT, it’s a great step to take to get personalized guidance and support.

30+ Sensory Diet Activities for Different Types of Sensory Input

Tactile Sensory Diet Activities

The tactile sense, or the sense of touch, refers to different receptors in our skin. It processes light touch, deep pressure, pain, vibration, and temperature sensations. It alerts us of danger and allows us to interact and learn from our environment.

Light touch (e.g., tickles, light brushing) is alerting, while deep pressure (e.g., massages, compression) is calming.

Here are examples of tactile activities:

1. Body Taps

2. Body rubs 

3. Body shakes

4. Body squeezes

5. Snow angels

6. Front angels/Swimming

7. Big hug

8. Army crawl

9. Floor sweeps

10. Halfies/Opposite halfsies

Vestibular Sensory Diet Activities

The vestibular sense (motion sense) tells where your head and body are in space and helps maintain your balance. Any type of activity with motion stimulates the vestibular system, but those with linear or rotational movements like spinning or swinging directly stimulate the receptors in the inner ear, creating a more intense and prolonged impact.

Slow, rhythmic rocking is calming, while random, quick motions are alerting. Because vestibular input can easily lead to sensory overload, monitoring your child for negative reactions like dizziness and irritability is crucial.

Here are examples of vestibular exercises or activities:

1. Bouncing on trampoline

Jump repeatedly on a trampoline. A modification could be to land on your bottom.

2. Headstands

Balance upside down by placing your head on the ground and lifting your legs. A modification could be to use a wall for support to help with balance and stability.

3. Hang or swing from a monkey bar

Grip the bar and use your arms to hang or swing. You can also hang upside down with your legs hooked over the bar for a deeper vestibular experience.

4. Sky earth stretches

5. Downward Dog

6. X Stretch

7. Log rolls

8. Spin in a circle

9. Head tilts

10. Inchworm

Proprioceptive Sensory Diet Activities

The proprioceptive system tells you about your position and where your body parts are in relation to one another. It processes sensory input from receptors in your muscles, joints, and connective tissues. This sense has an “organizing” effect on the brain.

Proprioceptive activities involve placing weight on the body and engaging the joints, often through “heavy work” activities. These activities include tasks that involve pushing, pulling, or lifting heavy objects, including using one’s own body weight.

Here are examples of proprioceptive activities which can be done at home or in the classroom:

1. Wall push-ups: 

Perform push-ups against a wall, engaging the upper body. A modification could be to push off with extra force and clap your hands, adding more challenge and proprioceptive input.

2. Animal walks: 

Incorporate different types such as the Crab Walk (walking on all fours with your belly facing up), Bear Crawl (crawling on hands and feet with knees slightly lifted), and Frog Jump (squatting and jumping forward like a frog).

3. Carrying and lifting heavy items

Lift and carry heavy objects from one place to another. A modification could be to increase the weight gradually or carry items up and down stairs for added intensity and balance training. (Note: Ensure the weight is appropriate for your child’s strength and always prioritize safety while performing this activity.)

4. Hop in place 

5. Jumping jacks

6. Scissor jumps

7. Sideways jump

8. ABC push-ups

9. Jump shapes

10. Grape vine

Oral-Motor and Auditory Sensory Diet Activities

Oral-motor sensory processing involves a combination of tactile, proprioceptive, and gustatory (taste) senses in the mouth. They can be alerting or calming. Sucking (e.g., sucking items or body parts like the thumb), for instance, is known to be a self-soothing behavior for many kids because it releases oxytocin which reduces stress and has calming effects [2,3]. 

Here’s a list of oral-motor exercises or activities:

1. Chewing crunchy or chewy foods: 

Offer your child a mix of textures and flavors, like crunchy cereals with nuts and chewy raisins, to provide varied proprioceptive input to the jaw. A modification could be to alternate between different textures, such as mixing smooth and crunchy foods, to enhance sensory exploration and variety.

2. Using vibrating oral toys in or around the mouth: 

Use vibrating toys inside or around the mouth to stimulate oral muscles and provide sensory input. A modification could be to start with low vibration settings for children sensitive to strong input and gradually increase as they become more comfortable.

3. Sipping thick drinks through a straw: 

Have your child drink thick liquids like smoothies or yogurt through a straw to engage oral muscles and provide calming resistive input. A modification could be to use different straw sizes to adjust the resistance level, adding more intensity as needed.

4. Puff cheeks*
5. Kiss lips*

*You can get more guidance on how to do these activities on our oral-motor exercises  blog.

The auditory sense refers to the sense of hearing. This system is linked to the vestibular system, which is probably why sound-based programs like Soundsory^® help improve postural balance [4]. 

In addition to promoting sensory regulation, using these programs in kids was also found to have positive effects on cognitive skills like attention [5]. In particular, using Soundsory’s auditory stimulation exercises can help enhance sensory regulation through a combination of sound and movement. 

Some auditory input can be alerting (e.g., upbeat music) or calming (e.g., nature sounds and white noise).

Here are some auditory processing activities you can try:

1. Listening to calm music: 

Play soothing music, such as classical or nature-inspired tracks, to help your child relax and regulate. A modification could be to experiment with different genres or tempos, like slow jazz or instrumental lullabies, to see what calms them most effectively. Soundsory^® uses a collection of classical music!

2. Going outside and listening to nature sounds: 

Take your child outside to listen to natural sounds like birds chirping, wind blowing, or water flowing to provide calming auditory input. A modification could be to visit different environments, such as a park or a beach, to expose them to varied natural soundscapes.

3. Play a musical instrument: 

Let your child explore playing simple musical instruments like drums, bells, or a keyboard to engage their auditory system. A modification could be to switch between loud and soft instruments or add rhythm-based activities to enhance sensory input.

4. Hullabaloo*
5. Simon Says*

*You can get more guidance on how to do these activities on our auditory processing activities blog.

Check out Soundsory^® to learn more about our wide range of auditory exercises.

How to Incorporate Sensory Diet Activities Into Your Child’s Routine

A sensory diet isn’t a one-size-fits-all recipe; it should be regularly adjusted to meet your child’s evolving sensory needs. Start by reviewing their daily routine and schedule to understand how much sensory input they’ll face—whether it’s a class trip or a performance in the auditorium. This will help you decide which activities to include and when.

Sensory diet activities are most effective when integrated into everyday life, including play and daily tasks. For example, you can use sensory strategies to prepare for challenging moments, like 10 minutes before activities that require focus, so they’re in an optimal state for learning.  Some children may need more support in certain situations. 

For condition-specific ideas, check out our Sensory Diet for Autism or Sensory Diet for ADHD blog posts.

Tracking behavior changes after sensory activities is crucial. Observing your child before and after activities is key to effectively fitting the activities into your child’s routine. Record observations about how your child responds to each activity’s frequency, intensity, and duration to refine the plan over time.

Using a visual schedule can be incredibly helpful for children who prefer predictability. Incorporate pictures to represent different activities, and give your child a sense of control by letting them choose from the available options.  For more insights on how sensory diets work, visit our Sensory Diet blog.

How to Adapt Sensory Diet Activities for Different Environments

When adapting sensory diet activities for different environments—whether at home, school, or therapy—it’s important to consider the sensory demands and context of each setting. Here are practical tips:

• Modify the environment: Reduce background noise, minimize visual distractions, or adjust seating to create sensory-friendly spaces.
• Have a sensory toolbox: Prepare a collection of sensory tools or activities your child enjoys, allowing them to choose when needed.
• Work with teachers: Collaborate with school staff to integrate sensory breaks and strategies, especially before challenging tasks.
• Stay consistent: Maintaining a predictable schedule across environments ensures your child feels secure and supported.
• Use during transitions: Use calming sensory activities when moving between environments (e.g., school to home) to ease sensory overload.
• Adapt as needed: Monitor your child’s responses and adjust the frequency, intensity, and type of activities to match their evolving sensory needs.

Final Thoughts: Helping Your Child Thrive with Sensory Diet Activities

Like daily nutrition, sensory diet activities ensure that your child has their daily “fix” of sensory input their brain needs to function well. Since there’s no one-size-fits-all approach, it’s important to collaborate with your child and professionals to develop a plan that truly works for them.  

Need more guidance? Explore our resources like Sensory Diet for Autism and Sensory Diet for ADHD for additional support in helping your child manage sensory challenges and thrive in everyday life. 

FAQs About Sensory Diet Activities

How often should sensory diet activities be done?

How often you should do sensory diet activities vary widely on the child’s sensory needs. However, they’re usually included throughout the child’s schedule to prepare the child before a task or to help them regulate during or after tasks.

Which three types of activities are typically included in a sensory diet?

Heavy work (proprioceptive), movement-based, and tactile activities are usually part of the sensory diet. 

How can Soundsory exercises enhance sensory diet activities?

Soundsory^® uses multi-sensory input through rhythmic music and movement to promote sensory integration, making the program a great supplement to your sensory diet. 

References

1. Holehan, K. & Zane, T. (n.d.). Sensory diets: Is there a science behind that? Retrieved from: https://asatonline.org/for-parents/becoming-a-savvy-consumer/is-there-science-behind-that-sensory-diets/
2. Gutierrez D, & Carugno, P. (2023). Thumb sucking. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK556112/
3. Uvnäs-Moberg, K., Handlin, L., & Petersson, M. (2015). Self-soothing behaviors with particular reference to oxytocin release induced by non-noxious sensory stimulation. Frontiers in psychology, 5, 1529. https://doi.org/10.3389/fpsyg.2014.01529
4. Waer, F. B., Sahli, S., Alexe, C. I., Man, M. C., Alexe, D. I., & Burchel, L. O. (2023). The Effects of Listening to Music on Postural Balance in Middle-Aged Women. Sensors (Basel, Switzerland), 24(1), 202. https://doi.org/10.3390/s24010202
5. Slevin, M., O’Connor, K., Segurado, R., & Murphy, J. F. A. (2020). Therapeutic Listening for Preterm Children with Sensory Dysregulation, Attention and Cognitive Problems. Irish medical journal, 113(1), 4.