Sensory Integration Education

As the calendar flips to January, many people feel ready to dive into fresh goals, new routines, and renewed motivation. But for individuals with sensory processing differences, including those who are autistic, have ADHD, or experience challenges with sensory processing, this time of year can look and feel very different.

While others may be energised by the idea of a reset, you might still be recovering from holiday sensory overload and routine disruption. And that is completely valid, as a new year doesn’t automatically mean a refreshed nervous system.

Reasons why January Can Be Sensory-Challenging

January can be challenging for many reasons, but it also comes with sensory demands and changes. People often assume everyone enters January with excitement and motivation, but neurodivergent experiences can look different:

These are some of the most pertinent changes and pressures that someone with sensory differences might experience:

• A sudden shift in sensory environments: Holiday lights, noise, crowds, and travel suddenly disappear, leaving a noticeable sensory “whiplash.” Decorations coming down, and return-to-work/school transitions can be jarring.
• Routine changes can be overwhelming: The festive season often brings irregular sleep, stimulation overload, and social burnout, not something that disappears on 1 January. After the late nights, extra stimulation, and excitement during the holidays, it can take time to recalibrate.
• Dark, cold days: Low light, cold temperatures, and heavy clothing can increase sensory discomfort or fatigue.
• Pressure to be productive: New year expectations can clash with a nervous system still needing rest and regulation. If January feels more chaotic than calming, there’s a good reason for it.
• Executive function demands suddenly increase: Goal-setting, planning, routine changes, and big expectations can feel like a cognitive avalanche for people with sensory differences.
• Comparison and perfection pressure: “Everyone else” seems to be doing something big, which can trigger self-doubt.

Struggling with a new year and a new start does not reflect failure. The concept of New Year's resolutions and new starts reflects a system built around neurotypical rhythms. It is important to honour your own sensory preferences and do what’s right for your own nervous system.

Strategies for a Sensory-Friendly Start to the Year

Here are gentle, supportive approaches to honour your sensory needs:

 1. Build in recovery time

A slower start gives your brain and body space to regulate after holiday intensity.

2. Reintroduce routine gradually

One small change at a time reduces overload and increases success.

3. Maintain access to sensory supports

For example, noise reduction headphones, weighted lap pads, fidgets, and deep pressure activities. Keep what works close at hand. Work with your brain, not against it, by using strategies that empower your unique processing style (visual supports, timers, sensory tools, accountability apps).

4. Create moments of predictable calm

Things like soft lighting, cosy textures and familiar scents can help anchor your nervous system.

5. Set realistic goals for yourself

Focus on comfort before productivity. Your well-being deserves priority.

Finally

You deserve a year that fits you. Your sensory differences aren’t barriers; they’re part of how you experience the world. And when they’re understood and supported, you can thrive.

So in 2026, choose:

✔ Comfort over overload

✔ Boundaries over burnout

✔ Personal pacing over pressure

✔ Self-understanding over self-judgment

You don’t have to transform to have a beautiful year. You simply need the space and support to be you.

Dr Lelanie Brewer

Highly Specialist Occupational Therapist, Advanced Sensory Integration Practitioner, PhD, MScOT, BSc, FHEA