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In this episode of the All Things Sensory Podcast, we’re sharing ourfavorite regulation activities and tools to support your child/clients before and after school — plus tips for YOU as an adult.
We’ll walk you through simple, practical strategies that start the night before, like creating a calming bedtime routine, prepping for the next morning, and setting everyone up for success.
We also answer a listener question about supporting a 6-year-old who’s struggling to read and follow instructions at school — including practical steps parents can take to help.
We’d love to answer your questions on the podcast! Fill out this form -https://harkla.typeform.com/to/ItWxQNP3
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Transitions can be tough—especially for children with sensory processing challenges. One of the most common concerns we hear from parents and therapists is this:
“Why does my child seem fine all day at school, but the second they get home, they melt down?”
If this sounds familiar, you’re not alone—and you’re not doing anything wrong. We’ll walk through practical, sensory-informed strategies to help regulate the nervous system before and after school designed for the whole family.
It’s common for children—especially those with ADHD, autism, or sensory processing disorder—to “hold it together” all day at school and then release all that stored-up stress at home.
Why? Because home is their safe space.
At school, they may be managing:
Bright lights and loud noises.
Social pressures.
Tight schedules.
Internal discomfort from unmet sensory needs.
By the time they get home, their regulation tank is empty. Meltdowns are often a sign that your child needs support—not discipline.
The good news? You can fill their tank before it runs dry by setting up the day with intention.
Great mornings actually begin the night before. Here’s how to create a calming and supportive evening routine that sets the whole family up for success.
Quality sleep is one of the most powerful regulation tools we have. Here are some tips to improve sleep hygiene:
Reduce screen time and artificial light 1–2 hours before bed.
Use dim lighting or blue-light-blocking glasses.
Consider using red light bulbs or a bedtime sensory routine to cue melatonin production.
Get outside at dusk (natural light helps signal the brain to wind down).
Some kids get wild before bed—not because they’re misbehaving, but because their sensory systems need more input. Instead of fighting the energy, meet it:
Go for a walk or bike ride after dinner.
Create a crash pad with pillows and couch cushions.
Do animal walks, yoga, or jump on a trampoline.
Real-Life Tip: One family noticed an immediate improvement in bedtime behavior by adding a short after-dinner walk and park visit. That small change helped their child transition more easily to storytime and sleep.
Reduce decision fatigue by doing these the night before:
Pack lunches and snacks.
Set out clothes (for youand your child).
Fill water bottles.
Prepare breakfast items or set the table.
Even 30 minutes of prep can reduce morning stress by half.
A peaceful morning starts with a regulated nervous system. Here are ideas to help everyone begin the day with calm confidence.
Natural morning light regulates the circadian rhythm and boosts serotonin. Even five minutes of:
Barefoot play in the grass.
A short walk.
Drawing with chalk.
Eating breakfast on the porch.
…can make a big difference.
Before heading to school, consider:
Obstacle courses.
Listening to music while playing with sensory bins or slime.
Light stretching or movement games.
Use a Listening Program, like Advanced Brain Technologies or deep pressure strategies (e.g., compression vest).
These help wake up the body and brain for the day ahead.
Skip the sugary cereals. Instead, opt for:
Eggs, cheese, fruit.
Protein pancakes or breakfast bars.
Smoothies with nut butter or Greek yogurt.
Kids with sensory challenges often struggle with blood sugar crashes, which can lead to dysregulation by mid-morning. A high-protein, low-sugar breakfast helps stabilize energy and mood.
Children thrive with predictability. A visual routine tracker helps them know what to expect, and gives them a sense of control.
This works well for adults too! When you know the plan, you’re less likely to feel rushed or reactive.
When your child walks through the door after school, avoid jumping straight into “How was your day?” Instead, focus on co-regulation first.
“Hey, I know school days can be hard. I’m here for you.”
Instead of asking 20 questions, offer space and calm. Save deeper conversations for dinner or bedtime when your child is more regulated.
Create a sensory-friendly space where your child can:
Lay under a weighted blanket.
Rock or swing.
Snuggle in a bean bag.
Listen to music or nature sounds.
Teach your child tochoose this space before a meltdown happens. It’s not a punishment—it’s a safe zone.
Kids need to move their bodies after a long school day:
Jump on a trampoline.
Ride bikes or scooters.
Play at the park.
Walk the dog.
Even older kids and teens can benefit from time outside in a hammock or chair to unwind.
Support regulation through food:
Crunchy carrots, apples, or pretzels.
Chewy snacks like jerky or dried fruit.
Cold or frozen treats like smoothies or popsicles.
High-protein options like trail mix or meat sticks.
Pair snacks with a drink to help rehydrate—many kids don’t drink enough water at school.
Your regulation matters, too.
Dysregulated adult = dysregulated child.
Regulated adult = co-regulation magic.
Support your own nervous system:
Prioritize hydration, healthy meals, and regular movement.
Spend time outside or unplug from screens before bed.
Use red light therapy or blue-light-blocking glasses at night.
Take a moment to breathe before responding.
When you take care of your own sensory needs, you’re better equipped to support your child’s.
Sensory regulation isn’t about being perfect—it’s about showing up, trying, and adjusting along the way.
Give yourself grace.
Normalize meltdowns—they’re not failures.
Remember: small changes, practiced consistently, lead to long-term transformation.
Whether you’re a parent, therapist, teacher, or caregiver—you’re doing meaningful work every day. And Harkla is here to support you, every step of the way.
BORING, BUT NECESSARY LEGAL DISCLAIMERS
While we make every effort to share correct information, we are still learning. We will double check all of our facts but realize that medicine is a constantly changing science & art. One doctor / therapist may have a different way of doing things from another. We are simply presenting our views & opinions on how to address common sensory challenges, health related difficulties & what we have found to be beneficial that will be as evidenced based as possible. By listening to this podcast, you agree not to use this podcast as medical advice to treat any medical condition in either yourself or your children. Consult your child’s pediatrician/ therapist for any medical issues that he or she may be having. This entire disclaimer also applies to any guests or contributors to the podcast. Under no circumstances shall Rachel Harrington, Harkla, Jessica Hill, or any guests or contributors to the podcast, as well as any employees, associates, or affiliates of Harkla, be responsible for damages arising from use of the podcast.
Keep in mind that we may receive commissions when you click our links & make purchases. However, this does not impact our reviews & comparisons. We try our best to keep things fair & balanced, in order to help you make the best choice for you.
This podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. No guarantee is given regarding the accuracy of any statements or opinions made on the podcast.
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