You know sensory input affects you. Some input regulates you. Some input dysregulates you. But you don't have a systematic approach to managing your sensory input. You're constantly overwhelmed because you're not getting the right input.
If you're neurodivergent, a sensory diet can be transformative. It's a systematic approach to managing your sensory input throughout the day.
I've spent twenty years working with neurodivergent clients, and sensory diets are consistently one of the most powerful regulation tools. Let me show you how to create yours.
What Is a Sensory Diet?
A sensory diet is a personalized plan of sensory activities designed to keep your nervous system regulated throughout the day. It includes:
Sensory input you need: Activities that regulate your nervous system
Sensory input to avoid: Activities that dysregulate your nervous system
Sensory accommodations: Modifications to reduce overwhelming input
The goal is to maintain optimal arousal—neither overstimulated nor understimulated.
The Sensory Diet Protocol: Five Steps
Step 1: Assess Your Sensory Profile
Before you can create a sensory diet, you need to understand your sensory profile.
How to do it:
Identify sensory sensitivities: What sensory input is overwhelming? Bright lights? Loud noises? Certain textures? Strong smells?
Identify sensory seeking: What sensory input do you crave? Deep pressure? Movement? Certain textures? Strong tastes?
Identify regulating activities: What sensory activities regulate you? Weighted blanket? Noise-canceling headphones? Fidget tools?
Identify dysregulating activities: What sensory activities dysregulate you? Crowded spaces? Bright lights? Loud noises?
Track patterns: For one week, track your sensory experiences. What regulates you? What dysregulates you? When are you most regulated?
Why it works: Understanding your sensory profile allows you to create a personalized diet.
I worked with a client who was constantly overwhelmed. I taught her to assess her sensory profile. She discovered she needed deep pressure and was sensitive to bright lights. She created a sensory diet based on this.
Step 2: Create Your Sensory Menu
Create a menu of sensory activities organized by type and intensity.
How to do it:
Organize by sensory system:
Proprioceptive (body awareness): Heavy work, deep pressure, resistance activities
Vestibular (movement and balance): Swinging, rocking, dancing, walking
Tactile (touch): Soft textures, fidget tools, weighted blanket
Auditory (sound): Calming music, white noise, noise-canceling headphones
Visual (sight): Dim lighting, sunglasses, visual timers
Olfactory (smell): Calming scents, essential oils
Gustatory (taste): Strong flavors, crunchy foods
Organize by intensity:
Calming activities: Weighted blanket, deep breathing, soft music
Alerting activities: Exercise, bright lights, strong flavors
Organizing activities: Heavy work, structured activities, routines
Create a written menu: Write down your sensory menu. Keep it accessible.
Why it works: A sensory menu provides options for regulation.
One client created a sensory menu. When she felt dysregulated, she consulted her menu and chose a regulating activity. Her regulation improved.
Step 3: Schedule Sensory Activities
Don't wait until you're dysregulated to use your sensory diet. Schedule sensory activities proactively.
How to do it:
Morning routine: Start your day with regulating sensory input. Weighted blanket, deep breathing, calming music.
Throughout the day: Schedule sensory breaks every 1-2 hours. Use your sensory menu to choose regulating activities.
Before overstimulating activities: Before entering overstimulating environments, use regulating sensory input. Deep pressure, noise-canceling headphones.
After overstimulating activities: After overstimulating activities, schedule recovery time with regulating sensory input.
Evening routine: End your day with calming sensory input. Weighted blanket, dim lighting, calming music.
Why it works: Proactive sensory input prevents dysregulation.
I had a client who was constantly dysregulated. I taught her to schedule sensory activities. She started with morning and evening routines and sensory breaks throughout the day. Her regulation improved.
Step 4: Create Sensory Accommodations
Reduce overwhelming sensory input with accommodations.
How to do it:
Environmental modifications: Dim lights. Reduce noise. Control temperature. Remove overwhelming smells.
Personal accommodations: Wear noise-canceling headphones. Wear sunglasses. Wear comfortable clothing.
Activity modifications: Shop during off-peak hours. Use online shopping. Take breaks during overstimulating activities.
Communication: Tell others about your sensory needs. "I need to wear headphones" or "I need to sit away from the speaker."
Boundaries: Set boundaries around sensory input. "I can't attend loud events" or "I need to leave when I'm overwhelmed."
Why it works: Accommodations reduce overwhelming input.
One client was overwhelmed by her office environment. I taught her sensory accommodations. She started wearing noise-canceling headphones and using a desk lamp instead of overhead lights. Her overwhelm decreased.
Step 5: Monitor and Adjust
Your sensory diet needs to be monitored and adjusted.
How to do it:
Track effectiveness: Track which sensory activities are effective. Which ones don't work?
Notice patterns: Notice patterns in your sensory needs. What times of day do you need more input? What activities are most regulating?
Adjust as needed: Adjust your sensory diet based on what you learn. Add effective activities. Remove ineffective ones.
Review regularly: Review your sensory diet weekly or monthly. Is it working? What needs to change?
Be flexible: Your sensory needs will change. Be flexible and adjust as needed.
Why it works: Monitoring and adjustment keeps your sensory diet effective.
I worked with a client who created a sensory diet but didn't monitor it. Some activities weren't effective. I taught her to monitor and adjust. She removed ineffective activities and added effective ones. Her sensory diet became more effective.
Building Your Sensory Diet System
Step 1: Assess Your Sensory Profile
Understand your sensory sensitivities, seeking, and regulating activities.
Step 2: Create Your Sensory Menu
Create a menu of sensory activities organized by type and intensity.
Step 3: Schedule Sensory Activities
Schedule sensory activities proactively throughout your day.
Step 4: Create Accommodations
Reduce overwhelming sensory input with accommodations.
Step 5: Monitor and Adjust
Monitor your sensory diet and adjust as needed.
When Creating a Sensory Diet Feels Overwhelming
Sometimes, creating a sensory diet feels overwhelming. You don't know where to start. You don't understand your sensory profile. You don't know what activities will work.
When this happens:
1. Start small. Don't try to create a complete sensory diet right away. Start with one regulating activity. Use it daily.
2. Track your experiences. For one week, track what regulates you and what dysregulates you. Use this to inform your sensory diet.
3. Seek professional help. Work with an occupational therapist who specializes in sensory processing. They can help you create a sensory diet.
4. Be patient. Creating a sensory diet is a process. It takes time to understand your sensory profile and find effective activities.
Your Sensory Diet Is a Tool for Regulation
Here's what I want you to understand: your sensory diet is a tool for regulation. It's not about eliminating all overwhelming input. It's about managing your sensory input in a way that supports your wellbeing.
The goal isn't perfect sensory management. It's a sensory diet that keeps you regulated.
If this resonates with you, if you're tired of being dysregulated and ready to create a sensory diet, let's explore your unique wiring together at MyTraitsLab. Because you're not broken—you're just neurodivergent in a world that's overwhelming, and it's time to create a sensory diet that works for you.
--- 3686. The Stimming as Self-Regulation Guide: How to Use Stimming for Regulation Without Shame
