Sensory-Friendly Home Hacks: Practical Ways to Reduce Sensory Overload

 1. Visual (Vision)


Use gentle, adjustable illumination: Substitute strong overhead lighting with dimmable lamps or yellow LED light bulbs.


Be untidy-free: Keep tidy bedrooms and use shut storage containers to reduce visual stimulus.


Choose gentle colors: Implement soft colors like blues, greens, or neuters on wall and furniture surfaces.


Fit blackout curtains: Useful for creating low-light, sleeping areas.


2. Auditory (Sound)


Add soft finishes: Carpets, curtains, and cushions reduce noise and avoid echo.


Use noise machines or fans: These emit calming white noise to mask sudden noises.


Noise-canceling headphones: Keep a pair on hand for noisy or surprise moments.


Create quiet spaces: Create a sound-free space for decompression.


3. Tactile (Touch)


Provide multiple textures: Soft blankets, smooth pillows, and ridged fidgets for comfort.


Use weighted objects: Weighted blankets or lap pads can be used to provide calming deep pressure.


Avoid scratchy fabrics: Choose clothing and furniture upholstery that is tag-free and smooth.


Temperature control: Make the environment comfortably warm or cool based on sensory needs.


4. Olfactory (Odor)


Choose odor-free products: Use unscented cleaning supplies and personal care items whenever possible.


Air purifiers: Help maintain air cleanliness and reduce strong or lingering odors.


Scent zones: If odors are desired, use essential oils in one controlled area, such as a diffuser in a calm room.



5. Proprioceptive & Vestibular (Body Awareness & Movement)


Create a movement space: Add a mini trampoline, therapy ball, or swing for safe movement.


Add soft floor mats: Great for stretching, rolling, or gentle movement breaks.


Use furniture with built-in motion: Rocking chairs or gliders can be very soothing.


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