Hey {{first_name}}
If you’ve ever thought:
“My child seems dysregulated and I don’t know what to try.”
“Sometimes movement helps… other times it escalates things further.”
“I wish I had a go-to list of things that actually work for my child.”
👉A sensory menu might be exactly what you need!
A sensory menu can be especially helpful if your child:
Has big reactions that seem to come “out of nowhere”
Needs a lot of movement or is overwhelmed by many sensations
Struggles most during transitions (mornings, after school, bedtime)
Responds well to structure, visuals, and choices
If any of those sound familiar, keep reading.
A sensory menu is a set of regulating activities your child can choose from when their body needs support. It’s not a strict schedule. It’s not a punishment or requirement. It’s not meant to be used as a reward. And it’s definitely not meant to be overwhelming for you or them!
Think of it like a menu at a restaurant:
You don’t order everything, you choose what fits your appetite in that moment.
Choose 3-5 sensory activities that match your child’s sensory preferences and pick a moment when your child is calm to try them out.
Let your child engage in the activities and notice what their bodies feel like after engaging in them.
Then, use these activities before hard moments (not mid-meltdown) and during transitions that are usually difficult. At first, give them options between two activities you know they like. Eventually, they may become more independent and just go for the activity they know their bodies need.
Most parents get stuck because they’re unsure which activity is right for their child’s specific needs. And that’s exactly why I created the Sensory Decoder Kit.
Inside the Kit, you’ll find:
A sensory questionnaire to help you understand your child’s sensory profile and sensory needs
100+ sensory activity cards, clearly explained and categorized. To get the most out of these, you can print them and laminate them if you’d like, and trial them with your kiddo while checking in with them about how each activity makes their bodies feel.
Activities that help with calming, alerting, grounding, and transitions
Ways to increase their tolerance to sensitivities (e.g., tactile sensitivities - often seen with picky eaters).
Instead of pulling random ideas from the internet, you’re choosing activities created by a pediatric OT (me) that actually match how your child’s nervous system works. Give it a try!
✨ What to expect over time
With consistent use, parents often notice:
Smoother transitions
Fewer meltdowns
More participation in regulation strategies
Better participation in morning, after-school and nighttime routines
Better body awareness
Your child finally has access to regulation tools that make sense for their body AND they’re fun!
👉 If you want help creating a sensory menu that actually fits your child, the Sensory Decoder Kit walks you through every step, from understanding their sensory profile to choosing activities that’ll actually be beneficial.
🌮 Picky eating tip of the week: why Taco Tuesday works so well
Tacos are one of my favorite meals for picky eaters because they offer built-in control. When kids get to choose how much goes on their plate, anxiety and pressure drop and participation goes up.
Here’s how to use Taco Tuesday:
Serve the meal family-style, with all the ingredients in the middle of the table.
Encourage everyone to go around and scoop a little of each item onto their plate, even if it’s just a tiny pinch.
Make it clear there’s no pressure to eat everything. Exposure alone is a win. All they have to do is put it on their plate!
Model the same thing yourself by taking a teeny tiny portion of something new and leaving it on your plate if needed.
Family-style meals support picky eaters because they:
reduce power struggles
increase autonomy and control
allow kids to explore foods at their own pace
normalize seeing (and touching) a variety of foods
Even if your child doesn’t eat the new items, seeing them, serving themselves, and watching you do the same is meaningful exposure and that matters more than one more bite 🌮✨
Reply to this email with any questions, I’m always happy to chat :)
See ya next week,
Effie
