Sensory Diets

First things first: despite the name, a sensory diet has absolutely nothing to do with food. It’s more like a personalized toolkit of sensory activities that help your nervous system feel balanced and regulated.

If you’re neurodivergent — especially if you have autism, ADHD, or sensory processing differences — you probably know what it feels like when your sensory system gets out of whack. Maybe you feel overwhelmed by too much input, or restless because you need more stimulation. A sensory diet helps you find that sweet spot where your brain and body feel just right.

Understanding your sensory needs

Your nervous system is constantly processing sensory information from your environment. For neurodivergent people, this processing can work differently, leading to:

• Feeling overwhelmed by sounds, lights, or textures that others barely notice
• Craving intense movement or pressure to feel centred
• Getting distracted or restless when you need more sensory input
• Difficulty focusing when your sensory needs aren’t met

A sensory diet acknowledges these differences and works with them, not against them.

What goes into a sensory diet

The beauty of a sensory diet is that it’s completely personal. What helps you might be different from what helps someone else. Common elements include:

Movement activities:

• Jumping on a trampoline or rebounder
• Taking walks or doing gentle exercise
• Rocking in a chair or swaying to music
• Spinning or swinging

Pressure and touch:

• Using weighted blankets or lap pads
• Deep pressure hugs or massage
• Compression clothing
• Playing with textured materials or fidget toys

Sound regulation:

• Listening to calming music or nature sounds
• Using white noise machines
• Wearing noise-canceling headphones when needed
• Creating quiet spaces for breaks

Visual comfort:

• Adjusting lighting to reduce harsh brightness
• Using lava lamps or other soothing visual stimulation
• Reducing visual clutter in your environment
• Taking breaks from screens

Calming activities:

• Deep breathing exercises
• Mindfulness or meditation
• Time in nature
• Engaging in special interests

Building your own sensory diet

Creating a sensory diet isn’t about following someone else’s plan — it’s about noticing what your body needs and when. You might find that:

• You need energizing activities in the morning to feel alert
• Certain textures or sounds help you focus while working
• You require calming activities after overwhelming experiences
• Your needs change depending on stress levels or environment

Start by paying attention to what naturally helps you feel better. Do you automatically reach for a fidget toy during meetings? Do you feel calmer after a shower or walk? These are clues about what your nervous system finds helpful.

It’s not about being “fixed”

Here’s something important: a sensory diet isn’t about making you “normal” or eliminating your neurodivergent traits. It’s about giving your nervous system what it needs to function comfortably in a world that wasn’t designed with sensory differences in mind.

Your sensory needs are valid. Whether you need complete silence to concentrate or background music to focus, whether you need movement breaks or pressure input — these aren’t weaknesses or problems to solve. They’re just part of how your unique brain works best.

Think of your sensory diet as a form of self-care that actually makes sense for your nervous system. It’s practical, individualized, and completely legitimate support for living comfortably in your own body.