ZenGamer

Tool takes 5 min

Sensory plan

Too loud, too bright, need to move? Make a plan that fits you.

1. Go through each sense

Not a test, and there are no wrong answers. Think about a normal week. You can do this for yourself, or with or for someone you care for.

Sound

Noise, voices, sudden sounds, music.

Sight

Bright lights, busy rooms, screens, movement.

Touch

Clothes, labels, light touch, textures, messy hands.

Movement

Swinging, spinning, rocking, sitting still, crowds bumping.

Pressure and muscles

Tight hugs, heavy blankets, pushing, pulling, carrying.

Taste and mouth

Food textures, strong flavours, chewing, biting.

Smell

Perfume, cooking, cleaning products, bathrooms.

Body signals

Noticing hunger, thirst, tiredness, needing the toilet, feeling hot or cold.

2. In your own words (optional)

My calm plan

Answer a few senses and your plan builds here.

Kept on this device only. For gear ideas and what the research says about them, see the calm kit guide.

How to use it

  1. For each sense, pick whether it's often too much, something you look for more of, both, or mostly fine.
  2. Add your own words: your early signs, what helps, what you'd like others to do.
  3. Your plan builds as you go. Print it for school, work or family, or keep it here.

Why it works

The National Autistic Society describes sensory differences going both ways: much more sensitive than other people, or much less and seeking stronger input. Many people have a mix across different senses, and it can change over time and from place to place (NAS). Sensory differences are part of the autism diagnostic criteria, though not every autistic person has them, and researchers have found sensory over-responsiveness in many people with ADHD too (Lane & Reynolds, 2019).

A 2025 review of sensory strategies for children found the evidence mixed, and suggested they may work better as part of a wider plan than on their own (Piller et al., 2025). So treat your plan as an experiment: keep what helps, drop what doesn't. It's a reflection tool, not a test or a diagnosis.

When to use it

  • On a calm day, not in the middle of overload.
  • Before a new school year, a new job or a big change, to share with the people around you.
  • After a hard day, to spot what set things off.

More tools

Not medical advice. This is a wellbeing tool, not a treatment. If things feel heavy, talk to someone.