Calming activities
For when a child is anxious, overwhelmed or dysregulated: deep pressure, weighted lap pad, slow rocking, soft music, breathing games, colouring, reading in a quiet space, warm bath if tolerated, blanket wrap, slow stretching, yoga, squeezing stress balls, hand massage with consent, calm sensory bottle, dim lights, chewing safe items, slow walk, listening to rain sounds.
Alerting activities
For when a child is tired, under-responsive or struggling to focus: star jumps, trampolining, dancing, fast walking, cold drink, crunchy snack, obstacle course, bouncing ball, animal walks, clapping games, brisk outdoor play, bright natural light, quick movement break.
Organising activities
To help feel balanced and ready: heavy work, carrying books, wall pushes, chair push-ups, resistance bands, yoga poses, tug of war, sweeping, gardening, pushing a trolley, climbing, crawling through tunnels, building with blocks, sorting activities.
By age
Toddlers: water play, bubbles, soft play, sand, playdough, dancing, rolling balls, texture baskets, nursery rhymes with actions, climbing cushions.
Primary: obstacle courses, trampoline, scooters, fidget tools, sensory bottles, cooking, gardening, yoga stories, treasure hunts, Lego, swinging, ball games.
Teens: gym, walking, music, weighted blanket, fidget jewellery, art, journaling, balanced gaming breaks, noise-cancelling headphones, calm lighting, boxing pad workouts, cycling, mindfulness apps.
Adults: walking, gym, swimming, weighted blanket, noise-cancelling headphones, quiet routines, fidget rings, breathwork, yoga, decluttered spaces, lighting adjustments, sensory-friendly clothing, scheduled downtime, body doubling for tasks.