3 top tips to start your sensory lifestyle for a calmer morning

The school year is just about to start but whether you are ready this at the start of the new year or half way through the academic year, I know how real and challenging the morning hustles can be for you.  If your child struggles with sensory sensitivities, avoiding everyday activities, or has unpredictable behaviours, mornings can feel like an even bigger challenge. I have worked with hundreds of families who have experienced the same, you are not alone even though on a morning it may feel that way. 

Sound familiar? If you’re finding that some days your child handles mornings well, while other days they struggle or have meltdowns, you’re not alone. Many children experience difficulties transitioning from home to school, especially when their sensory systems are overwhelmed or under-responsive.

To help make mornings smoother and more predictable, here are three top tips to create a calmer morning routine with sensory lifestyle strategies for those school mornings:

1. Start with Sensory Preparation

Mornings can be a rush, but taking a few minutes to help your child prepare their sensory system can make all the difference. Children who struggle with sensory processing often need specific types of input to help them feel calm and regulated. For some, this might mean movement activities like jumping jacks, wall push-ups, or stretching, which provide proprioceptive input (deep pressure) and can help ground them before the day starts.

For others, calming activities like listening to soft music, using a weighted blanket, or engaging in a quiet play with sensory toys (like squishy balls or textured fabrics) can help reduce anxiety and sensory overload. Pay attention to what helps your child feel more centred and try to incorporate these activities into your morning routine.

2. Create a Predictable Routine with Visual Supports:

Many children with sensory sensitivities thrive on routine and predictability. Creating a visual schedule for the morning can help your child understand what to expect and reduce anxiety about the unknown. A visual schedule can be as simple as a chart with pictures showing each step of the morning routine—getting dressed, eating breakfast, brushing teeth, packing a backpack, etc.

Using visual supports not only helps children understand what’s next but also gives them a sense of control over their morning. This can be especially helpful for children who have trouble transitioning between tasks or who need extra time to process instructions. By knowing what to expect, they can better prepare themselves for each step of the routine.

3. Build in Extra Time for Transitions:

Some mornings, it might feel like everything is going according to plan, and then suddenly, your child has a meltdown over something that seemed minor. This can often happen because transitions are difficult for children with sensory sensitivities or those who struggle with morning routines.

One key strategy is to build in extra time for transitions. Instead of rushing from one task to another, allow for small breaks in between. These breaks can be used for sensory activities, deep breaths, or simply a moment of quiet. This extra time helps your child adjust to changes and reduces the pressure they might feel during a hurried morning.

If you notice that certain activities are particularly challenging for your child—like getting dressed or brushing their teeth—try breaking these tasks down into smaller, more manageable steps. Praise and encourage them for each step they complete, rather than focusing on the end result. This can make the process feel less overwhelming and more achievable.

Transform Your Mornings with Our Sensory Lifestyle Masterclass:

If you’ve found these tips helpful and want to learn more about how to create a sensory lifetsyle for your family, our "Before and After School: Sensory Lifestyle Masterclass" is designed just for you! This 90-minute masterclass dives deeper into understanding sensory triggers and offers practical, easy-to-implement strategies to help manage your child’s sensory needs, especially during challenging times like mornings and after school.

Plus, as a bonus, you’ll receive our exclusive Sensory Schedule document, which includes a variety of natural activities you can integrate into your child’s daily routine, no matter what the day brings.

Imagine mornings that start with calm and end with everyone feeling prepared for the day ahead. Join our masterclass today for only £27 and start transforming your family’s routine!

I promise your mornings can be different with the right strategies in place. 

Kate xx