Sensory-Friendly Activities for Kids

If you’ve ever left a soft play centre clutching your overstimulated child and a headache, welcome. You’re in good company.

Finding activities that are genuinely sensory-friendly—not just “quiet-ish” or “less chaotic than a trampoline park”—can feel impossible. But over time (and through trial, error, and the occasional meltdown in the car park), I’ve gathered a list of go-to activities that meet my child where he is: curious, sensitive, creative, and neurodivergent.

Here are some of our favourites—calming, engaging, and gentle on the nervous system.

 

1. Water Play (with options!)

• A warm bath with pouring cups, funnels, or bath crayons
• A bowl of water and kitchen tools in the garden
• Sprinklers, water beads, or even a spray bottle and a chalk-covered wall

💡 Why it works: Water is soothing, repetitive, and full of natural sensory feedback. Plus, it can be calming or energising depending on your child’s needs.

 

2. Sensory Bins

• Dry rice, pasta, oats, lentils, kinetic sand, pom poms—rotate them weekly
• Hide small toys or tools inside for digging and discovering
• Add tongs, scoops, spoons for fine motor fun

💡 Pro tip: A fitted sheet under the bin catches the mess and saves your sanity.

 

3. Nature Walks (at their pace)

• Woodland, beach, park, or even a slow walk around the block
• Collect leaves, stones, feathers, sounds
• Bring headphones if needed for background noise or a favourite calming playlist

💡 Zero expectations is the key. This isn’t about steps—it’s about connection and calm.

 

4. Indoor Obstacle Courses

• Sofa cushions, tunnels, tape on the floor, chairs to climb under
• Crawl, jump, balance, stretch—get the body moving in a safe space

💡 Movement helps regulate the nervous system, especially after school or a stressful event.

 

5. Creative Play (but no pressure!)

• Finger painting, chalk, stamp pads, or “mess-free” options like water drawing mats
• Playdough with calming scents like lavender or peppermint
• Simple crafting with textured papers, foam shapes, glue sticks

💡 No outcome required. It’s about doing, not finishing.

 

6. Sensory-Friendly Audiobooks or Music

• Gentle narration, soft background music, or white noise stories
• Create a listening corner with a bean bag or blanket fort
• Play familiar favourites on loop—they’re comforting for a reason

💡 Repetition is not a rut—it’s regulation.

 

7. Weighted Blankets or Lap Pads + Story Time

• A cosy setup for snuggling and calming
• Add a favourite book (or five)
• Low lights, maybe a lava lamp or projector, and no rush to “get through it”

💡 Let them lead. If they want to flip the pages backwards or pause on one picture for ages, that’s fine.

 

8. Sensory Bottles or Calm Jars

• Fill a bottle with water, glitter glue, beads, or oil-based food colouring
• Shake it, turn it, flip it—and just watch
• Bonus: Making them together is an activity all on its own

💡 Great for quiet time, transitions, or calming down after a meltdown.

 

9. Bubble Play

• Indoors or outdoors, with wands, machines, or straws in soapy water
• Slow-moving, visually captivating, and soft on the senses

💡 Also magical for grown-ups who need a reset.

 

10. Just Being Together

• No plan, no schedule
• Snuggles on the sofa, sitting side by side, sharing space without expectations

💡 Sometimes, the most sensory-friendly activity is simply being accepted exactly as they are.

 

Final Thoughts

Not every activity will work every day.
What soothes one child might irritate another.
And what works beautifully today might fall flat tomorrow—and that’s okay.

The goal isn’t to constantly entertain or fix—it’s to offer spaces where your child feels safe, seen, and regulated.

You’re doing a great job.
And if today’s sensory-friendly activity ends up being cartoons under a blanket? That counts too.

We’re all figuring this out together. 💛