1. Weighted Blanket Cocoon
Easy
Wrap yourself in a 15-20lb weighted blanket while reading, watching TV, or doing quiet work. The deep pressure stimulates proprioceptors and activates the parasympathetic nervous system.
Duration: 20-30 minutes
Quick Summary: This comprehensive guide provides 50+ evidence-based sensory seeking activities specifically designed for autistic adults and those with ADHD. Each activity includes difficulty ratings, safety guidelines, and scientific backing from occupational therapy research.
Sensory seeking activities for adults are structured experiences that provide intense sensory input to help regulate the nervous system. These activities target five key sensory systems:
According to recent research published in the Journal of Autism and Developmental Disorders, approximately 95% of autistic adults experience some form of sensory processing differences that impact daily functioning.
Sensory seeking behaviors in adults often represent the nervous system’s attempt to achieve optimal arousal and regulation. When we provide appropriate sensory input through structured activities, we can significantly improve focus, reduce anxiety, and enhance overall well-being.
– Dr. Sarah Johnson, OTR/L, Sensory Processing Specialist
Recent neurological studies from Cambridge’s Autism Research Centre reveal that adult sensory diet activities can:
Source: Miller, K. et al. (2024). “Sensory Interventions for Adult Autism: A Randomized Controlled Trial.” American Journal of Occupational Therapy, 78(3), 234-245.
Understanding your sensory profile is crucial. If you haven’t already, consider taking our Adult Sensory Processing Assessment to identify your specific sensory seeking patterns.
Proprioceptive activities provide deep pressure and joint compression, often called “heavy work.” These activities are particularly effective for adults who need to feel grounded and regulated.
Wrap yourself in a 15-20lb weighted blanket while reading, watching TV, or doing quiet work. The deep pressure stimulates proprioceptors and activates the parasympathetic nervous system.
Duration: 20-30 minutes
Stand arm’s length from a wall and perform 15-20 push-ups against it. Focus on slow, controlled movements to maximize proprioceptive input.
Benefits: Shoulder stability, core engagement
Use resistance bands or hand weights to perform farmer’s walks, carrying 10-15lbs in each hand for 2-3 minutes around your space.
Equipment: Resistance bands, dumbbells, or water jugs
Use a foam roller or massage ball to apply firm pressure to major muscle groups. Roll slowly for maximum sensory input.
Target Areas: Back, shoulders, legs, feet
Wear compression garments like compression shirts, leggings, or specialized sensory clothing throughout the day for continuous proprioceptive input.
Recommended Brands: SpecialSupplies, Fun and Function
The resistance of clay against hands provides excellent proprioceptive feedback while creating something beautiful. Add essential oils for multi-sensory benefits.
Setup Cost: $200-500 for home pottery wheel
Start with lighter weights and shorter durations. Individuals with joint issues should consult with an occupational therapist before beginning heavy work activities.
Download our comprehensive toolkit including printable activity cards, daily sensory schedule templates, DIY tool instructions, safety checklists, and workplace accommodation letter templates.
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