Sensory processing workbook for neurodivergent adults, 28 pages

This sensory processing workbook helps neurodivergent adults figure out why certain noises, lights, fabrics and crowds feel overwhelming, and what brings relief. Across 28 undated pages you will create your own sensory profile, catch the early signs of overload, plan your home, workplace and outings, and recover afterwards. The PDF files come in US Letter and A4 as an instant download. Nothing is mailed.

Less guessing, fewer shutdowns, and clear words for what you need.

How the sensory processing workbook makes everyday life gentler

Take your senses one by one, ticking the triggers and comforts that fit you, and then pull it all together on a single profile page. Describe your personal warning signs across three levels, record difficult moments so patterns appear and put together calming and alerting tools for every sense.

From there, plan small changes in each room, get ready for events with a clear way out and keep prepared scripts for asking for what helps. Nothing is dated, so the logs, trackers and weekly pages can be printed again whenever you need fresh copies.

Who this workbook is for

• Autistic adults, people with ADHD or AuDHD, and anyone neurodivergent or very sensitive
• People who regularly feel drained, irritable or shut down after loud, bright or busy places
• Anyone looking for simple language to describe sensory needs to a manager, partner, friends or family
• Adults who like to think things through on paper, at a pace that suits them

Calm, low-ink design

• Minimal, elegant white pages with soft blush pink touches that need very little ink
• Wide margins on all pages, so a home printer will not cut anything off
• Portrait pages, sized for both US Letter (8.5 x 11 in) and A4 (210 x 297 mm)
• No dates, so you can begin any day and print the logs and trackers again
• Keep it in a binder or on a clipboard, or have it spiral bound at a print shop

Inside the sensory processing workbook: 28 pages

1. 1Cover page with an index
2. 2Getting started, with four steps (explore, spot, plan, live it) and room to note why you are using it
3. 3My senses at a glance, rating 7 senses from 1 to 5 on seeking or avoiding, with your first impressions
4. 4Sound, with ratings for a normal day and a stressful one, 8 sounds that may overwhelm, 8 you might enjoy, the hardest places and what helps already
5. 5Light and sight, in the same format, covering bright lights, screens, clutter, patterns and soothing visuals
6. 6Touch and textures, including fabrics, tags, unexpected touch, pressure, temperature and textures that comfort you
7. 7Taste and food textures, from strong flavors and mixed textures to familiar safe foods and tastes you find comforting, with zero pressure to change your eating
8. 8Smell, from perfume, cleaning products and cooking smells to scents that ground and comfort you
9. 9Movement and balance, such as rocking, pacing, stretching, heavy work, motion, stillness and crowds
10. 10Body signals (interoception), noticing hunger, thirst, needing the bathroom, tiredness, temperature, heartbeat, tension, pain and strong emotions, plus a body check that takes 30 seconds
11. 11My sensory profile, a single page table summing up all 7 senses, with your three main triggers and three main comforts
12. 12My overload signs at three stages, from calm and steady to getting full to overloaded, noted for body, thoughts and mood, with what you need at each
13. 13Overload log of 11 rows: date, place, what was going on, senses involved, a level from 1 to 10 and what helped
14. 14Sensory toolkit builder, calming and alerting ideas for every one of the 7 senses, your five go-to tools and new ones to test
15. 15Go-bag checklist suggesting 14 items, a quick check before leaving and spare kits
16. 16Rooms at home, covering the bedroom, bathroom and kitchen, what bothers you there and changes to test, plus quick ideas
17. 17More rooms and spaces: your living area, a workspace at home, the car or commute and your calm corner, plus requests for the people you live with
18. 18Work and study plan, covering your desk setup and meeting adjustments, breaks, signs that you need one and adjustments you might request
19. 19Out and about plan, seven everyday places with their tricky parts, helpful supports and ideal times to visit, along with quiet spots and a way out
20. 20Event prep planner, estimating noise, lights, crowds, smells and time on your feet, with checklists for before, during and after, a code word and a time to leave
21. 21Six steps for recovering after overload, the people you can lean on and phrases ready to use
22. 22Low-demand day, with the bare minimum, what can wait, gentle input, simple food and a check-in for morning and evening
23. 23Daily sensory rhythm, a plain, non-clinical plan setting out calming and alerting input over 7 parts of the day
24. 24Weekly sensory rhythm, with one big sensory moment, planned breaks and a load score from 1 to 5 for each day
25. 25Ready scripts for leaving early, for overload moments, and for talking with work or school, family, friends, shop staff and appointments
26. 26My sensory passport, one page that sums you up for the trusted people in your life
27. 27Monthly sensory tracker for 31 days, with 11 daily habits and feelings and 2 empty rows
28. 28Weekly reflection on your toughest moments, helpful things, patterns, adjustments and an overall load score

Files you receive

• Sensory Needs Workbook, US Letter PDF (28 pages)
• Sensory Needs Workbook, A4 PDF (28 pages)
• Read Me First, a short printing guide (PDF)

How to download and print

• Check out with PayPal, a debit or credit card, Apple Pay or Google Pay. Your download page opens as soon as the payment goes through.
• We email the same private download links to you, so you can download your files again later.
• Open the PDF in a free reader such as Adobe Acrobat Reader and print at 100% or Actual size.
• Print only the pages you need, as often as you like, for your own personal use.

Good to know

• It is designed to be printed, without hyperlinks, so it is not a digital planner. Most note taking apps will still let you import the PDF and fill it in.
• This is a digital file. Nothing physical will be sent.
• Colors on paper may look a little different from your screen.
• The files are for you alone. Please keep them to yourself and do not resell them.
• Digital files cannot be returned. If a file will not open or print properly, email us and we will help right away.
• It offers no medical advice. Use it to reflect and organize. It cannot diagnose or treat a condition and does not replace therapy, an occupational therapist, a doctor or another qualified expert.

How this was made

Designed and written by PetiteDiary. AI tools helped draft parts of the text, and some background scenes in the preview images were created with AI. Every page was designed, reviewed and checked before release.

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