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Sensory Diet Template, Printable Daily Plan

A ready-to-fill printable for parents of children with autism, ADHD or sensory processing differences.

template · 4 pages · parent

Structured 24-hour template showing when to schedule heavy work, movement breaks, deep-pressure input, and quiet time. Includes a before-school morning routine, classroom accommodation suggestions, and an after-school wind-down plan. Adapt with your OT to your child's specific sensory profile.

What's inside

  • ✓ 24-hour printable schedule sheet
  • ✓ List of 20 heavy-work activities (home + school)
  • ✓ Calming vs alerting input reference card
  • ✓ Morning, school-day and evening templates
  • ✓ Parent tracking log for two weeks

How to use this template

A sensory diet is a planned set of activities spaced through the day to keep your child's nervous system in the calm-alert zone. Print one page per day for the first two weeks, tick what you actually did, and note how your child responded. After two weeks you will see clear patterns and can refine with your OT.

Before school (wake to school gate)

  1. 6:45am: wake with slow rolling, bear hugs, and firm back rub for 2 minutes.
  2. 7:00am: crunchy breakfast (toast, granola, apple) and a thick smoothie through a straw.
  3. 7:20am: 5 minutes of heavy work: carrying the water cooler, pushing a laundry basket, or wall push-ups.
  4. 7:40am: get dressed with compression layer first (tight t-shirt under uniform).
  5. 7:50am: 2-minute swing or bounce on a yoga ball before walking to the car.

At school (ask the teacher)

  • Movement break every 25 to 30 minutes: wall push, chair push-ups, or walk to the bin.
  • Heavy-work classroom jobs: stacking chairs, carrying books, wiping the board.
  • Quiet corner with a weighted lap pad available on request.
  • Chewy or crunchy snack at recess (pretzels, carrot sticks, apple).

After school (wind-down)

  1. 3:00pm: 15 minutes outdoor heavy play: climbing, swinging, digging.
  2. 3:30pm: crunchy snack plus water through a straw.
  3. 3:45pm: homework in a fort or under a heavy blanket.
  4. 5:00pm: warm bath with epsom salts, deep-pressure towel rub.

Evening (calming only)

  • Dim lights from 6:30pm onward.
  • Avoid rough-and-tumble play after dinner.
  • Firm back rub, weighted blanket, and one quiet story before sleep.

20 heavy-work activities you can slot in anywhere

  1. Carry a laundry basket up the stairs.
  2. Push a sibling on a scooter.
  3. Wall push-ups, 10 reps.
  4. Animal walks (bear, crab, frog) along a hallway.
  5. Pull a loaded wagon or cart.
  6. Knead bread or playdough.
  7. Hang from monkey bars for 10 seconds.
  8. Stack and carry chairs.
  9. Vacuum one room.
  10. Squeeze a stress ball while reading.
  11. Wheelbarrow walk with a parent.
  12. Pour water between two big jugs.
  13. Chew sugar-free gum or a crunchy snack.
  14. Wipe the whiteboard or a window.
  15. Carry groceries in from the car.
  16. Jump on a trampoline, 30 seconds.
  17. Swing on a tyre swing for 5 minutes.
  18. Drag a heavy backpack through an obstacle course.
  19. Climb up and down stairs with a weighted bag.
  20. Do yoga poses that push into the ground (downward dog, plank).

Calming vs alerting inputs

Calming: deep pressure, slow rocking, warm bath, dim light, quiet voice, weighted blanket, firm back rub, heavy work, chewy foods.

Alerting: fast swinging, spinning, cold drinks, bright light, crunchy foods, sour tastes, music with strong beat, jumping.

Parent tracking notes

For each day, jot down (1) what worked, (2) what triggered meltdowns, and (3) one adjustment for tomorrow. Bring the log to your OT review so the plan keeps improving.

Related OT services & conditions

Sensory Integration Therapy

Malaysia's #1 dedicated directory for sensory integration therapists. Whether your child seeks or avoids sensory input, find a qualified OT who specialises in sensory processing. Covers all 13 states and 3 federal territories.

Paediatric Occupational Therapy

Search Malaysia's #1 dedicated paediatric OT directory covering all 13 states and 3 federal territories. Parents match with qualified therapists fast, so your child starts improving sooner.

Sensory Processing Disorder

Your child avoids certain textures, covers their ears in crowds, or melts down over clothing tags. These are not tantrums. Sensory Processing Disorder affects 5–16% of children. Use Malaysia's #1 dedicated OT directory to find a therapist trained in SPD across all 16 states.

Autism Spectrum Disorder (OT)

Your child just got an ASD diagnosis. You need an occupational therapist who gets autism, not a 6-month waiting list. Search Malaysia's #1 dedicated OT directory and find a qualified autism-experienced therapist near you. All 16 states covered.

ADHD & Attention Difficulties

Your child has ADHD. The teacher says they can't sit still, can't focus, can't finish work. Before you decide on medication alone, know this: occupational therapy gives children with ADHD real strategies to regulate their body, organise their work, and succeed at school. Find an ADHD-experienced OT near you.
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