Sensory Diets: Do They Work for Adults?

Why We Think Sensory = Kids 

When you hear the term “sensory diet” or even just “sensory,” most people think of kids. 

And it’s true. Kids often need more direct sensory support because they don’t yet have the ability to recognize and meet their own sensory needs. 

But here’s what we don’t talk about enough. 

Those needs don’t go away in adulthood. 

We just get better at compensating for them… or at least we used to. 

Why Adults Feel More Dysregulated Than Ever 

I have a theory that adults, especially parents, are more dysregulated than ever. 

We are busier and more distracted than any generation before us. And because of that, we have less time and fewer natural opportunities to meet our sensory needs in ways that actually regulate us. 

Things like driving in silence, taking an afternoon walk, laughing with coworkers over lunch, or winding down with a warm bath used to be built into daily life. 

Now they don’t just happen. 

If you’re anything like me, you have to be intentional about it. 

Start Here: Add More Heavy Work 

So how do you start recognizing what your nervous system needs and, more importantly, how do you actually fit it into your day? 

One thing that almost every nervous system can benefit from, regardless of your sensory preferences, is more heavy work. 

Heavy work is simply movement against resistance. It’s one of the most effective and accessible ways to support regulation. 

For me, this looks like a 20 minute weight workout in the morning while listening to a favorite podcast. I also layer in oral motor heavy work throughout the day like chewing gum, drinking a smoothie through a straw, and yes… I even keep an adult chew necklace at my desk (insert ARK adult chew necklace link here). I personally love using options from ARK Therapeutic because they’re designed to be subtle, durable, and actually effective for both kids and adults. 

There are so many other ways to build heavy work into your day without overcomplicating it. Pushing your kids in a stroller, carrying groceries, using an under the desk treadmill or bike, or even mopping and vacuuming your house all count. Ever heard of rage cleaning? That’s heavy work too.

Heavy work includes pushing, pulling, squeezing, chewing, and crunching. It doesn’t have to be perfect. The key is just getting it in throughout your day. 

Reconnect With What Regulates You 

Once you start prioritizing that, another really helpful question to ask yourself is this. What has always felt regulating to you, even when you were a child? 

For me, it’s music. I used to spend hours making playlists back when we burned CDs, and when I was feeling off, the right song could completely shift my mood. 

That hasn’t changed. 

So now I play music softly in the background while I work or in the car with my kids. It’s a small thing, but it makes a difference. 

What about you? 

Whatever that thing is, find a way to bring more of it into your day. The key is doing it with intention instead of waiting for it to happen. 

Reduce What’s Draining Your Sensory System 

Another important piece of this is recognizing what bothers you from a sensory standpoint. Is it certain sounds, the feeling of tight clothing, strong smells, or constant background noise? 

These small irritations add up throughout the day. I often explain this as a “sensory cup.” Every annoying or overwhelming input fills that cup little by little until eventually it overflows. And that’s usually when we find ourselves snapping, shutting down, or feeling completely overwhelmed. 

The goal isn’t to eliminate every trigger. It’s to be aware and make small adjustments where you can. 

•  If noise bothers you, can you play calming music or use headphones? 
•  If smells bother you, can you keep a scent you enjoy nearby? 
•  If certain clothes drive you crazy, find something that feels good and buy multiple versions of it. It’s worth it. 

And if you know you’re heading into a situation that tends to dysregulate you, like long hours at a computer or a busy, loud environment, adding in heavy work beforehand or during can make a big difference. Oral motor tools like gum or ARK’s chewable jewelry (insert ARK chew necklace link here) are one of the easiest ways to do this discreetly throughout the day. 

What a Sensory Diet Can Look Like for Adults 

All of these strategies together make up what occupational therapists call a sensory diet. And in my opinion, most adults could benefit from a more intentional one.

Here’s what mine looks like in real life. 

•  6 AM — 20 minute weighted workout 
•  9 AM — Smoothie through a straw 
•  Throughout the workday — Chew necklace at my desk (insert ARK link here) • Water through a resistive straw 
•  20 minute walk with my dog 
•  Soft focus music playing in the background 
•  9 PM — Warm bath after the kids go to bed 
•  10 PM — Sound machine while I sleep because I am very sensitive to noise at night 

The Bottom Line 

These aren’t complicated strategies. But when I’m consistent with them, I notice a huge difference in how I feel, how I respond, and how much capacity I have throughout the day. 

Sensory diets aren’t just for kids. 

They’re something adults need too, especially in the world we’re living in now. 

For more tips on regulating your nervous system as a busy parent in today’s world, check out my free guide.