Building a sensory diet

A sensory diet is not about food. It is a plan of sensory activities spread through the day, like meals and snacks for the nervous system. The right activities at the right times can help your child stay calm, alert and ready to learn and play.

Over time, it also helps your child notice how their body feels and what helps, and helps you understand your child's needs.

Four steps, with your therapist

1. Learn how the senses affect your child. Notice which activities wake your child up and which help them calm down.
2. Spot the hard parts of the day. Watch for times your child gets wound up, tired or upset, like waking up, after school or bedtime.
3. Find what works. Try one activity at a time and keep the ones that help. Your therapist will help you choose.
4. Build it into the day, and talk about it. Put activities into your routine and use simple words with your child, like "Your body seems wiggly. Let's do some wall push-ups."

Movement

• Swinging on a swing
• Rolling across the floor or down a grassy hill
• Spinning, only as long as your child wants to
• Jumping on a trampoline
• Hopping and jumping to music
• Riding a bike, trike or scooter
• Walking along a curb or balance beam
• Obstacle courses with tunnels, ramps and pillows

Heavy work for muscles and joints

• Carrying a laundry basket or grocery bags
• Pushing or pulling a wagon
• Tug of war
• Animal walks, like bear, crab and frog
• Wheelbarrow walking
• Crashing into a pile of pillows
• Hanging from monkey bars
• Wall push-ups

Touch

• Finger painting
• A bin of dry rice, beans or sand with small toys to find
• Water play in the sink or tub
• Building a blanket fort
• Drawing a shape on your child's back to guess
• Rolling up snug in a blanket, head out

Mouth

• Thick drinks through a straw
• Crunchy snacks
• Chewy snacks
• Blowing bubbles or a whistle
• Blowing cotton balls with a straw
• A chew tube, if your therapist suggests one

Sample daily schedule

• Morning: Wake up at the same time every day. Jump on the trampoline, eat a crunchy breakfast and carry the backpack to the car.
• School: Share the plan with the teacher: movement breaks, a heavy-work job, a wiggle cushion, and a chew or fidget if needed.
• After school: 15 to 30 minutes of active play like swinging, jumping, climbing and crashing. Then a crunchy or chewy snack before homework.
• Evening: A calm routine at the same time each night: warm bath, snug blanket wrap, slow rocking, soft lights and quiet music.

Helpful habits

• Use firm, steady touch. Light touch and tickling can feel uncomfortable to many kids.
• Tell your child what is coming next, and talk about how to handle it.
• Keep a simple notebook of what you tried and how your child did, and share it with your therapist and everyone who cares for your child.

Safety

• Stop any activity if your child looks pale, sweaty, dizzy or upset.
• Stay with your child, and keep small items and snacks safe for their age.
• Keep your child's head and face uncovered during blanket wraps and pillow play.
• Do brushing or joint squeezes only if your therapist trained you, and follow their schedule.