OT Sensory/Self-Regulation Activities

Sensory/Self-Regulation 

Self-regulation is the ability to manage one’s emotions, thoughts, and behaviors in a variety of situations. Self-regulation is a foundational skill that supports academic achievement, social interactions, and overall behavior. By fostering these skills both at home and in school, parents and educators can help children navigate challenges more effectively, leading to long-term success and well-being. Encouraging practices such as mindfulness, sensory activities, and goal setting can make a significant difference in developing these vital skills. 

Elementary School (Ages 5–10) 

These activities focus on movement, tactile play and routine to support regulation in younger children. 

  1. Animal Walks (crab walk, bear crawl, frog jumps) – great for proprioceptive input. 
  2. Weighted blanket or lap pad during reading time – provides calming deep pressure. 
  3. Create a calm-down corner with soft textures, a fidget basket and visuals like emotion charts. 
  4. Playdough or putty play – squeezing, rolling and pulling helps with tactile input and hand strength. 
  5. Sensory bins with rice, beans or kinetic sand – encourage exploration and fine motor development. 
  6. Swinging or rocking in a backyard swing or hammock for vestibular input. 
  7. Bubble blowing or pinwheel breathing – teaches mindful breathing in a fun way. 
  8. Jumping on a mini trampoline or hopping in place – helps with energy release and proprioception. 
  9. Freeze dance games – combines music and movement with impulse control. 
  10. Smelling jars or scented lotion routines – engages the olfactory sense and can be calming. 
 
Middle School (Ages 11–13) 

These pre-teens benefit from choice, independence and structured movement, paired with emotional awareness. 

  1. Yoga or stretching together – great for body awareness and calming routines. 
  2. Create a DIY fidget kit – include stress balls, chewable jewelry and textured objects. 
  3. Cook or bake together – kneading dough, chopping and measuring offer rich sensory input. 
  4. Noise-canceling headphones or calming playlists – help reduce auditory overload. 
  5. Guided journaling about emotions and sensory experiences – promotes self-awareness. 
  6. Use resistance bands or wall pushes – for proprioceptive feedback in small spaces. 
  7. Gardening or working with soil – a grounding, sensory-rich outdoor activity. 
  8. Timed screen breaks with calming activities like coloring or puzzles – balance overstimulation. 
  9. DIY aromatherapy rollers or sprays – empowering them to choose calming scents. 
  10. Building models or LEGO sets – focuses attention and supports tactile regulation. 

 

High School (Ages 14–18) 

Teens benefit from self-directed, discreet and calming strategies that fit into daily routines. 

  1. Daily mindfulness or meditation apps (e.g., Calm, Headspace) – supports internal regulation. 
  2. Create a sensory-friendly study space – with adjustable lighting, calming visuals and tools like noise machines. 
  3. Weighted lap blankets or compression clothing – subtle ways to manage anxiety or restlessness. 
  4. Regular cardio exercise (e.g., biking, swimming, walking) – supports mood and sensory balance. 
  5. Incorporate movement breaks during homework using timers or reminders. 
  6. Essential oil diffusers – allow choice and control over their environment. 
  7. Chewing gum or healthy crunchy snacks – oral input helps some students focus. 
  8. Art, music or writing as emotional outlets – creative expression supports regulation. 
  9. Sleep hygiene routines – weighted blankets, dim lights, screen limits for calming transitions. 
  10. Practice grounding techniques like 5-4-3-2-1 sensory awareness to manage stress.