How To Implement Sensory Breaks for Kids

As a child development specialist, I’ve seen firsthand how sensory breaks can transform a child’s day. Sensory breaks for kids are short periods of structured sensory input that help children regulate their bodies and minds. They’re especially crucial for kids with sensory processing challenges or neurodivergent children. In this guide, I’ll walk you through practical steps to implement effective sensory breaks. We’ll explore various sensory activities, how to recognize when a child needs a break, and how to integrate these breaks into daily routines. Whether at home or in the classroom, these strategies will help your child stay focused, calm, and ready to learn.

1. Recognize When Your Child Needs a Sensory Break

The first step in implementing sensory breaks for kids is learning to spot when they’re needed. I often tell parents to think of their child’s sensory system like a cup. Sometimes it’s too full (overstimulated), and sometimes it’s too empty (understimulated). Watch for signs like fidgeting, trouble focusing, irritability, or becoming overly excited. These can all indicate that your child’s sensory cup needs adjusting.

Create a simple chart with your child to help them recognize their own sensory needs. Use pictures or words to describe different states: “just right,” “too wiggly,” “too sleepy,” etc. This visual aid can help kids, especially those with communication challenges, express when they need a break. Remember, every child is unique. What signals sensory overload in one child might indicate understimulation in another. Pay attention to your child’s patterns and trust your instincts.

2. Design a Sensory Break Space

Having a designated area for sensory breaks can make them more effective and easier to implement. This doesn’t have to be a large space – even a corner of a room can work. I’ve helped families transform closets into cozy “sensory caves” and classrooms create “calm down corners.” The key is to make it a safe, comfortable space where your child can engage in sensory activities without distractions.

Stock your sensory break space with a variety of tools. This might include things like:

• Soft cushions or beanbags
• Fidget toys
• Noise-cancelling headphones
• A mini-trampoline or exercise ball
• Weighted blankets or lap pads
• Books with different textures

Let your child help choose items for the space. This gives them ownership and makes them more likely to use it. For kids who are sensitive to certain textures or sounds, be sure to respect their preferences when selecting items.

3. Incorporate Movement Breaks

Movement is a powerful tool for sensory regulation. I often recommend “heavy work” activities, which provide deep pressure input to muscles and joints. This type of sensory input can be incredibly calming and organizing for many kids. Simple activities like wall push-ups, animal walks (crab walk, bear crawl), or carrying a heavy backpack can be great movement breaks.

For kids who need more vigorous movement, consider activities like jumping jacks, running in place, or using a mini-trampoline. If space is limited, you can still incorporate movement with activities like chair push-ups or desk drumming. The key is to match the intensity of the movement to your child’s needs. Some kids might need intense, high-energy movement, while others might benefit more from slow, rhythmic activities like rocking or swinging.

Read more: What Does Sensory Overload Feel Like for Someone With ADHD?

4. Utilize Deep Pressure Techniques

Deep pressure is another powerful tool in your sensory break toolkit. It can help calm an overstimulated nervous system or provide needed input for an understimulated child. Simple techniques like firm hugs, squeezes, or “sandwich squishes” (where the child lies between two pillows or cushions) can be very effective. For some kids, weighted items like blankets, vests, or lap pads can provide calming deep pressure.

Remember, always respect your child’s preferences and boundaries when it comes to touch. Some kids may find deep pressure uncomfortable or overwhelming. In these cases, you might try alternatives like having the child roll themselves up in a blanket “burrito-style” or use a body sock. The goal is to find deep pressure activities that your child enjoys and finds regulating.

5. Engage the Senses with Calming Activities

Sensory breaks for kids don’t always have to involve big movements. Sometimes, quiet activities that engage the senses can be just as effective. I often recommend creating a “sensory bin” filled with items of different textures for kids to explore. This might include things like dry rice, kinetic sand, or water beads. The repetitive, tactile nature of playing with these materials can be very calming for many children.

Other calming sensory activities might include:

• Listening to soft music or nature sounds
• Watching a lava lamp or glitter jar
• Smelling calming scents like lavender
• Chewing on a safe, chewable necklace or bracelet
• Squeezing stress balls or play-doh

The key is to offer a variety of options and let your child choose what feels most regulating to them in the moment. What works one day might not work the next, so having a range of activities to choose from can be helpful.

6. Implement a Visual Schedule for Breaks

Structure and predictability can be very comforting for kids, especially those with sensory processing challenges. Creating a visual schedule that includes regular sensory breaks can help your child know what to expect throughout the day. This can reduce anxiety and make transitions smoother. I often recommend using a combination of pictures and words to create a schedule that’s easy for kids to understand.

Here’s an example of how you might structure sensory breaks throughout the day:

Time	Activity	Sensory Break
8:00 AM	Wake up	5 minutes of stretching
10:00 AM	After morning work	10 jumps on mini-trampoline
12:00 PM	Before lunch	5 minutes in quiet corner with weighted blanket
2:00 PM	After quiet time	10 minutes with sensory bin
4:00 PM	Before dinner prep	5 minutes of wall push-ups

Remember, this is just an example. Adjust the frequency and duration of breaks based on your child’s needs.

7. Teach Self-Regulation Techniques

While it’s important for you to recognize when your child needs a sensory break, it’s equally crucial to teach them to recognize and manage their own sensory needs. This skill, known as self-regulation, is vital for long-term success and independence. Start by helping your child identify how their body feels when they’re calm versus when they’re overstimulated or understimulated. Use simple language and concrete examples.

Once your child can recognize their state, teach them strategies to self-regulate. This might include deep breathing exercises, using a fidget toy, or doing a quick movement break. Create a “sensory toolkit” with your child – a collection of items or activities they can use to regulate themselves. This might be a physical box of items for younger children, or a list of strategies for older kids. Practice using these tools regularly, not just when your child is dysregulated. The more familiar they are with these techniques, the more likely they’ll be to use them independently when needed.

8. Adapt Sensory Breaks for Different Settings

Sensory breaks for kids need to be flexible and adaptable to different environments. What works at home might not be practical in a classroom or public setting. Work with your child to develop a “portable sensory kit” – a small bag or container with sensory tools they can use anywhere. This might include items like stress balls, fidget spinners, or chewable jewelry. For movement breaks in settings where large movements aren’t possible, teach your child discrete exercises like chair push-ups or ankle rotations.

If your child is in school, collaborate with their teacher to implement sensory breaks in the classroom. Many teachers are open to accommodations that help students focus and learn better. This might involve allowing your child to use a wiggle cushion on their chair, take brief movement breaks, or use noise-cancelling headphones during independent work time. The key is to find solutions that meet your child’s needs without disrupting the learning environment for others.

9. Monitor and Adjust Your Approach

Implementing sensory breaks for kids is not a one-size-fits-all solution. What works for one child might not work for another, and what works today might not work tomorrow. It’s important to regularly assess the effectiveness of your sensory break strategies and be willing to adjust as needed. Keep a simple log of when your child takes sensory breaks, what activities they do, and how it affects their behavior and mood afterward. This can help you identify patterns and refine your approach over time.

Don’t be afraid to experiment with different types of sensory input. If movement breaks aren’t seeming to help, try more calming activities. If deep pressure isn’t effective, explore activities that provide vestibular input (related to balance and spatial orientation). Remember, your child’s sensory needs may change as they grow and develop, so stay flexible and open to trying new strategies. Regular check-ins with your child about what’s working and what isn’t can provide valuable insights and help them feel more involved in the process.

10. Celebrate Progress and Normalize Sensory Needs

As you implement sensory breaks for kids, it’s important to celebrate progress, no matter how small. Did your child recognize they needed a break and ask for one? That’s a win! Did they try a new sensory activity? Celebrate it! Positive reinforcement can go a long way in encouraging children to continue using these strategies. Create a simple reward system, like a sticker chart, to visually track progress and motivate your child.

Equally important is normalizing sensory needs. Help your child understand that everyone has sensory needs, they just might look different for different people. Share examples of how you manage your own sensory needs (like taking a walk when you feel stressed, or listening to music to help you focus). This can help reduce any stigma your child might feel about needing sensory breaks. Remember, the goal is to help your child develop lifelong skills for managing their sensory needs, not to “fix” them. With patience, consistency, and a positive attitude, sensory breaks can become a natural and beneficial part of your child’s daily routine.

Implementing sensory breaks for kids is a journey, not a destination. It requires patience, creativity, and a willingness to adapt. But the benefits – improved focus, better emotional regulation, and increased independence – are well worth the effort. Remember, you’re not just teaching your child how to take a break; you’re empowering them with lifelong skills for understanding and meeting their own needs. Start small, be consistent, and don’t forget to celebrate the victories along the way. With time and practice, sensory breaks will become a natural, beneficial part of your child’s day, setting them up for success in all areas of life.

Helpful Resources

• STAR Institute for Sensory Processing
• Understood
• American Speech-Language-Hearing Association

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FAQ’s About Sensory Breaks for Kids

What are sensory breaks for kids?
Sensory breaks are short periods of time when a child engages in an activity that helps them regulate their sensory input, reducing feelings of stress and overload.

How can Goally help with sensory breaks for kids?
Goally provides step-by-step video classes that guide kids through sensory breaks, helping them understand and manage sensory overload effectively.

How often should kids take sensory breaks?
The frequency of sensory breaks can vary based on individual needs, but generally, a short break every 1-2 hours can be beneficial.

What activities are good for sensory breaks for kids?
Activities for sensory breaks can range from quiet reading to physical activities like jumping jacks or stretching, depending on what the child finds calming.

Can sensory breaks for kids improve focus and behavior?
Yes, regular sensory breaks can help kids manage sensory overload, leading to improved focus, behavior, and overall well-being.

This post was originally published on 01/17/2024. It was updated on 08/15/2024.