Although we tend to think of food when we hear the word “diet,” a sensory diet isn’t about food at all. It’s about providing the right kind of sensory input throughout the day to help kids (and adults) regulate, focus, and feel their best.

For our family, learning about sensory diets was so helpful. My kids both experience the world in ways that can sometimes feel “too much” or “not enough.” One might crave constant movement, while the other gets overwhelmed by sound or touch. Once we started understanding sensory needs, things began to make a lot more sense. Sensory diets are something I go back to a lot when I feel we’ve gotten too caught up in the day-to-day.

A sensory diet is a personalized plan of activities and strategies designed to give the brain the input it needs to stay regulated. It might include things like:

• Deep pressure (weighted blankets, tight hugs, compression vests)
• Movement breaks (jumping, spinning, swinging, or even pushing a heavy laundry basket)
• Oral input (chewing gum, crunchy snacks, or using a chew necklace)
• Calming input (soft lighting, noise-canceling headphones, or fidget tools)

Occupational therapists often create sensory diets tailored to a child’s specific needs, but parents can also integrate small strategies at home once they understand what works best for their child. Think of it as feeding your child’s sensory system the “nutrients” it needs to thrive.

Sensory input directly impacts how we feel, think, and behave. When a child’s sensory system is out of balance, they might seem “hyper,” “zoned out,” or “meltdown-prone.” These aren’t bad behaviors, they’re signals.

A well-balanced sensory diet helps:

• Improve focus and attention
• Reduce meltdowns and anxiety
• Support better transitions between activities
• Promote self-regulation and independence

You don’t need fancy equipment or a sensory room (though those are fun if you have the space). Start with small, intentional moments throughout the day:

• Morning: Use a weighted blanket, bear crawls, or a quick dance session to wake up the senses.
• Midday: Add movement breaks such as wall pushes, jumping jacks, or animal walks.
• Evening: Try calming input before bedtime, like soft music, dim lights, or a lavender bubble bath.

Pay attention to your child’s reactions. What helps them focus? What calms them? What overstimulates them? That’s your roadmap.

If you’re just starting to explore sensory diets, take a deep breath. It’s a learning process and may be a game of trial and error until you figure out what works best. Some strategies might work one week and not the next (trust me, I’ve been there).

You know your child best. You see the cues others might miss. By tuning into their sensory needs, you’re helping them build lifelong skills in self-awareness and regulation.

A sensory diet isn’t a “one-size-fits-all” plan. Some days it’s five minutes of jumping on the trampoline and other days it’s a long walk outside after school. What matters most is consistency and compassion for your child and yourself.

When we start viewing behavior through a sensory lens, everything starts to click.