She Rocks the Spectrum

Build Your Sensory Toolkit

Your sensory system is always doing work in the background. Some input drains you; some input helps you regulate. Knowing your own map — what's too much, what's just right, what you actively seek — lets you build a kit instead of white-knuckling through the day.

My sensory profile

For each sense, drag the two sliders: how much you SEEK that input, and how much it OVERWHELMS you. The wheel draws your profile as you go.

My sensory profile

I seek it — How much you enjoy or actively seek this kind of input.

It overwhelms me — How much this kind of input tends to overwhelm or drain you.

Sound
Noise, music, voices, background hum.
I seek it (0–10): ____
It overwhelms me (0–10): ____

Light & sight
Brightness, flicker, visual clutter.
I seek it (0–10): ____
It overwhelms me (0–10): ____

Touch & texture
Clothing, textures, being touched.
I seek it (0–10): ____
It overwhelms me (0–10): ____

Smell & taste
Food textures, scents, strong smells.
I seek it (0–10): ____
It overwhelms me (0–10): ____

Movement
Motion, balance, needing to move.
I seek it (0–10): ____
It overwhelms me (0–10): ____

Inside signals
Hunger, thirst, pain, temperature.
I seek it (0–10): ____
It overwhelms me (0–10): ____

What soothes each sense

Now note what actually helps or feels good for the senses that need it.

Soothers & tools

Sound

• What soothes or helps me here: ____________________

Light / sight

• What soothes or helps me here: ____________________

Touch / texture

• What soothes or helps me here: ____________________

Smell / taste

• What soothes or helps me here: ____________________

Movement / body

• What soothes or helps me here: ____________________

My everyday tools

Tick what already helps you, and add your own.

• [ ] Noise-cancelling headphones / earplugs
• [ ] Sunglasses / a hat / dimming the lights
• [ ] A fidget or something to hold
• [ ] Deep pressure (weighted item, firm hug, tight clothes)
• [ ] Movement (walk, rock, pace, stretch)
• [ ] A planned quiet break

My own go-to tools

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Pack your kits

What would you put in a kit for each setting, so it's ready before you need it?

Out-and-about kit (bag/pocket)

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Work / study kit

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Stimming is allowed: Stimming and seeking input are healthy ways your body regulates. The goal isn't to do less of it — it's to give yourself what helps, on purpose.