What Is a Sensory Diet?

As long as I can remember, I've been one to pace, spin, swing, or hang upside down. I didn't know it as a kid, but I was probably regulating my systems. As an adult, I've built in times to walk or swim. I also keep a swing and chair that spins in my office for clients to perch during therapy sessions. As I write my notes after the day, I'm often in the swing. Fluorescent lights hurt my head, so I keep to natural light as much as possible. At home, we keep the TV off, unless someone is actively watching. The chatter is distracting and stressful. Small changes like this have been integral to my well-being.

Sensory Input

According to polyvagal theory, movement is a key piece of working through difficult experiences that trigger us into a fight-flight or freeze response (Porges, 2022). We utilize sensory input to find our bearings in the world. For neurodivergent people who may have a more distinct sensory experience, balancing this can be especially important.

Often, we do it on our own. A child might hug a stuffed animal when feeling stressed. Another person might find themselves tapping their foot or shaking their leg. We might also use sensory prompts to calm ourselves, such as savoring a cup of chai tea or listening to the birds. Similarly, bright lights might feel particularly harsh on certain days, or a teen might wear headphones to block sounds.

We all do this to some degree. Still, neurodivergent people, who have a differentiated sensory experience, often have higher needs in this area. Unfortunately, for some neurodivergent people, potential attempts at this, like stimming, fidgeting, or repeating words or phrases, can be pathologized. Similarly, what might be a preference for one person (such as a lower volume on the TV) might represent a difference between being able to focus, complete tasks, feel comfortable, or even experience freedom from a sense of pain when the louder volume is intolerable.

Sensory Diet

A sensory diet involves intentionally taking note of sensory information that tends to de-regulate us (triggers) and that which re-regulates us (glimmers), thereby creating a plan to meet our needs. A sensory diet may also involve exercises prescribed by an occupational therapist to assist in meeting one's sensory needs. An occupational therapist can recommend specific sensory activities to meet sensory needs and decrease overwhelm as well as help one to discover their needs.

The most simple of sensory diets involves avoiding triggering stimuli such as not turning on a fluorescent light, using ear defenders, or wearing shoes that do not require socks, all of which can help us to feel more comfortable. Similarly, intentionally integrating glimmers into our lives such as time swinging in a hammock, allowing ourselves to hum, or lighting a scented candle, may do the same thing.

It might sound like common sense, yet often we are unaware of just how taxing cumulative triggers can be (or how much relief can be brought on through engaging glimmers). Neurodivergent children may be unable to identify or communicate how their sensory world is greeting them. Instead, it may show up in behaviors and emotions. Gaining awareness of sensory needs, coupled with systems that support those needs, can be game-changing.

While research on the impact of a sensory diet is somewhat muddy, given differences in the protocol used and outcome measures (many studies focus mostly on adult reports of children's behavior as opposed to neurodivergent individuals' self-reported comfort) initial findings are generally positive. A study that utilized a smartphone-based application to assist with delivering a sensory diet for children with ADHD, and split participants into treatment and control groups found that those who received a sensory diet had significant improvements in concentration, impulsivity, and hyperactivity compared to those who did not receive the intervention (Khanahmadi et al., 2023)

Not Just for Kids

Adults can also integrate elements of a sensory diet with hopes of decreasing overwhelm and improving focus—even smaller adjustments like carrying sunglasses or ear defenders can make a difference.

In addition, with around 94% of autistic individuals reporting some sensory differences, advocacy for sensory-friendly spaces has been an initiative of the neurodiversity movement (Morgan, 2019). Simple changes such as a quieter hour at the theater or an allowance for fidgeting in a lecture can make such places more accessible.

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Beyond this, everyone has a somewhat unique sensory experience, whether neurodivergent or not. Being intentional about how we set up our spaces and exposure to different sensory information may hold some benefit to almost all.