ARK's Blog

New Year, New Sensory Diet

It’s early January, and today was my kids’ first day back at school. As much as I loved the holiday break, I found myself, and my kids, craving routine, though they would never admit it.

For the past week or so of break, my 9-year-old had been thumping his sister on the head for no apparent reason, parkouring off the furniture, and begging his dad for nightly wrestling matches, which somehow were never long enough to satisfy him. To an outsider, this might look like a child misbehaving. But because I am a pediatric occupational therapist, I know there is often a deeper need beneath these kinds of behaviors.

My son has ADHD and sensory processing challenges. Specifically, he is under-responsive to sensory input, meaning he needs more input than most kids to “fill his cup.” Over time, we have learned how to intentionally build the input he needs into his daily routine to help his nervous system stay better regulated. In the occupational therapy world, we refer to this as a sensory diet.

For my son, that sensory diet includes heavy doses of proprioceptive input, or movement against resistance, along with vestibular input, the sensation of any change in position, direction, or movement of the head, and tactile input, which involves touching and feeling different textures. Like many of my pediatric clients, I can tell almost immediately which days he has not gotten the input his body needs, and the hustle and bustle of the holiday season often leaves us falling short.

Needless to say, I am ready for him to get back on his “diet.”

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What Makes a Sensory Diet Actually Work?

In both my professional and personal experience, sensory diets are most effective when they include three key elements:

• The right kind of input for that specific child
• Activities that are easy to build into daily routines and not overly time-consuming or equipment-heavy
• Activities the child actually enjoys

When these three pieces are in place, sensory support becomes more sustainable and far more effective.

How Do You Know What Input Your Child Needs?

A good place to start is with proprioceptive input, also known as “heavy work.” This is movement against resistance that provides input to the muscles and joints, helping the body understand where it is in space. Proprioceptive input is incredibly organizing for the nervous system and helps kids feel more grounded and regulated. This type of input is beneficial for nearly all children, regardless of their sensory profile, whether they tend to seek, avoid, or fall somewhere in between.

In general, you can almost never go wrong with adding more proprioceptive input.

Vestibular input involves movement related to balance and head position, specifically the sensation of any change in position, direction, or movement of the head. Vestibular input can be very regulating and mood-boosting for many kids, but it is also the type of input most likely to become overstimulating if overdone. Both sensory seekers and sensory-sensitive children can benefit from vestibular input, and the key is delivering it in the right way.

For children who are more avoidant of vestibular input, such as those who are hesitant on the playground or dislike amusement park rides, a good rule of thumb is to always follow your child’s lead. If your child looks dizzy, uncomfortable, or avoids certain movements, try a different type of vestibular input or offer slower, more graded exposure. For example, gently swinging a child on your lap before transitioning to pushing them on a playground swing can help build tolerance over time. This slow, predictable approach allows more sensory-sensitive children to gradually desensitize and feel safe with movement.

For sensory seekers who cannot seem to get enough spinning, flipping, or bouncing, it is helpful to make vestibular activities goal-oriented with a clear beginning and end. Something like spinning three times and then tossing laundry into the washer helps meet their needs without overwhelming their system. Pairing vestibular input with plenty of proprioceptive input helps keep the nervous system organized rather than overstimulated.

If you have a child who touches everything, they may be craving more tactile input, which activates the body’s touch receptors. While sensory bins filled with sand or rice are great, a more convenient way to provide tactile input throughout the day is through oral tactile input, such as wearing a piece of ARK’s chewable jewelry (chewelry) or using the Z-Vibe® in an adult led routine for sensory input, as well as simple hand fidgets like the ARK Chewable Rainbow Fidget. These options are especially helpful for children who need discreet sensory support during school or transitions.

On the other hand, for children who are more tactile-sensitive, such as those who dislike certain clothing textures or avoid messy play, slow, graded exposure to a variety of textures through play and daily routines can be helpful. For example, when introducing a sensory bin filled with sand and favorite toys, start by offering tools such as scoops or forks before encouraging hands-on exploration. This allows for gradual exposure and helps children build tolerance at their own pace.

Sensory Diets Aren’t Just for Kids

While sensory diets are often discussed in the context of children, the same principles apply to adults as well. Our nervous systems do not outgrow the need for regulation, and many adults naturally seek sensory input to stay focused, calm, or grounded, often without realizing it. Things like going for a walk, sipping a hot drink, listening to music, chewing gum, stretching, or taking short movement breaks are all forms of sensory input that support the nervous system.

And for oral sensory seekers (raising my own hand), ARK also offers a collection of discreet chew necklaces designed for adults. When adults begin to intentionally tune into what helps them feel regulated, it not only improves their own well-being, but also models healthy nervous system support for their children. Nervous systems are contagious, so when an adult is more regulated, children often feel more regulated too.

A Sample Sensory Diet for Everyday Life

Below is an example of a sensory diet that can benefit both sensory seekers and more sensitive kids. Think of this as a starting point and modify it based on your child’s feedback.

Morning routine

Brush teeth with an electric toothbrush or the ARK Z-Vibe® with a Brush Tip. This provides tactile and proprioceptive input through the oral receptors and may help reduce less desirable oral-seeking behaviors later in the day, such as nail biting or chewing on clothing.

Right before school

Complete a five-minute kid-friendly yoga video together as a family. Yoga offers small, purposeful doses of vestibular and proprioceptive input and naturally cues deep breathing, which helps calm and center the nervous system. Follow this by letting your child carry their own backpack to the car for additional proprioceptive input.

At school

Use a discreet chew option such as the ARK Krypto-Bite® Gem chew necklace or the ARK Shirt Collar/Sleeve Chewing Pack to provide calming oral sensory input throughout the school day. Pair this with a quiet desk fidget like the ARK Sensory Bookmark Fidget or a weighted pencil set, which provides proprioceptive input to the hands during writing and seated work.

After school

Greet your child with a crunchy snack and cold water through a straw. This provides oral proprioceptive input and helps regulate both sensory needs and after-school hunger-related irritability.

Afternoon movement

Aim for 30 to 60 minutes of proprioceptive and vestibular input through activities like swinging, bike riding, or scooter races. If outdoor play is not an option, try an indoor “floor is lava” course with couch cushions or a family dance party.

After dinner

Have your child wipe down the table with a textured sponge for proprioceptive and tactile input, followed by wheelbarrow walks or crab walks to the bathtub.

Bath and wind-down

Wash with foaming soap and a textured sponge. During bedtime reading, offer calming deep pressure with a weighted blanket or weighted stuffed animal.

Want Help Creating Your Child’s Sensory Diet?

If you want a simple, structured way to build a sensory diet that actually fits real life, I created my Sensory Diet Cards system to walk you through the process. It includes a sensory profile assessment, a parent guide, and activity cards so you can figure out what input your child needs and plug it into your daily routines in a practical, consistent way.

Final Thoughts

At the end of the day, the term sensory diet simply means consistently supporting your child’s nervous system. The nervous system lays the foundation for learning, behavior, emotional well-being, and everything in between. I cannot think of a better goal for 2026 than prioritizing nervous system support for our kids.

Remember, just like with all things in life, consistency over perfection is what truly makes the difference.

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Lauren Fouché, OTR/L, is a pediatric occupational therapist, educator, and mom of two. She is passionate about helping parents understand the "why" behind their child's behavior and supporting nervous system regulation through simple, realistic strategies that fit everyday family life. Learn more at kinectedot.com.

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