10 Sensory Tips and Tricks for Back to School

The back-to-school season is exciting, but it can also be a big adjustment for children. New routines, busy classrooms, increased expectations, and social interactions can all place extra demands on a child’s sensory system.

As the school year approaches, your child may benefit from the following strategies to help with sensory regulation and readiness both before and after the school day. These activities can support emotional control, self-regulation, cognitive executive functioning, and socialization skills while helping children feel more prepared for learning.

1. Get Outside in the Morning

Standing, walking, and running outside to receive early morning sunlight can help set up your child’s emotional regulation and circadian rhythm for the day, promoting positive energy and alertness. It can even help establish a healthy bedtime routine later in the evening.

2. Eat a Protein-Packed Breakfast

Preparing a nutritious breakfast gives your child a healthy start to the day. Try to incorporate protein-rich foods for longer-lasting fullness and energy while limiting artificial flavors, dyes, and high-sugar foods whenever possible.

3. Complete a Sensory Obstacle Course

Creating a simple, enjoyable obstacle course that incorporates crawling, swinging, jumping, rolling, crashing, and climbing can prepare your child’s central nervous system and support emotional regulation before school.

An easy 5-10 minute circuit might include:

• Crashing into a crash pad
• Swinging on a swing
• Jumping on a trampoline
• Running through the backyard
• Crawling across the floor

These activities help prepare muscles, improve posture, and build the functional endurance needed for the school day.

4. Incorporate Primitive Reflex Exercises

Preparing the brain and nervous system for a successful school day may include simple gross motor exercises such as:

• Log rolling across the floor or down a hallway
• Rocking back and forth on hands and knees
• Lying on the tummy in a “Superman” position

These movements may help improve motor, cognitive, emotional, and sensory development.

5. Spend Quality Time Together

Carving out just a few minutes each morning for quality time can help your child feel connected and safe before school begins.

This could include:

• Eating breakfast together
• Talking during the drive to school
• Having a small dance party
• Singing their favorite song

For younger children especially, these moments of connection can make a big difference.

6. Eat a High-Protein Snack After School

Providing a nutritious snack after school may improve emotional regulation while promoting calmness and organization after a long day.

Foods that require more chewing can provide valuable oral motor input for regulation, such as:

• Apples
• Carrots
• A thick fruit smoothie

These foods nourish the body, brain, and sensory system while helping children reset after school. Try to avoid artificial dyes and high-sugar foods when possible.

7. Create a Sensory Corner to Decompress

School can be overwhelming and overstimulating, so your child may benefit from having a quiet space to regroup after coming home.

Consider setting up a sensory corner filled with favorite toys, books, calming activities, or sensory tools where they can spend a few minutes decompressing before transitioning into the rest of the evening.

8. Spend Time Outside After School

Fresh air and movement are wonderful ways to release stress from the school day.

Activities might include:

• Riding a bike
• Visiting the park
• Swinging
• Playing in a sandbox
• Looking at the clouds
• Talking about the day’s events

These activities help regulate the sensory system while preparing for a positive dinner and bedtime routine.

9. Complete Another Sensory Obstacle Course

Providing another opportunity for climbing, crawling, animal walks, or swinging later in the day can be calming for the nervous system.

Positions that encourage body flexion are especially recommended, as flexion tends to promote calming across the sensory systems.

10. Participate in Dinner Preparation

Including your child in planning, preparing, and cleaning up after dinner helps promote:

• Independence with daily living skills
• Quality family time
• Healthy eating habits and behaviors

Even simple tasks can build confidence while providing valuable sensory experiences.

Bonus Tip: Add Activities to a Visual Schedule

If your child thrives on routine, consider using a visual schedule at home.

Visual schedules can help children:

• Make independent choices
• Participate in family decision-making
• Know what to expect throughout the day
• Reduce anxiety around transitions

Since children often have little control over their schedules during the school day, having predictable routines at home can provide a greater sense of security.

When to Seek Additional Support

While many children benefit from these simple sensory strategies, some continue to struggle with regulation, transitions, attention, or sensory processing despite consistent routines.

If your child has difficulty participating in everyday activities at home or school, a pediatric occupational therapist can evaluate their sensory needs and develop personalized strategies to help them succeed.

At Kids Place Pediatric Therapy, our occupational therapists work with children to improve sensory processing, emotional regulation, motor skills, and independence so they can thrive both in the classroom and at home.

We are wishing everyone a wonderful start to the new school year!