7 Ways to Create a Calming Post-School Routine for Kids with Autism or SPD

7 Ways to Create a Calming Post-School Routine for Kids with Autism or SPD

The after-school hours can often feel overwhelming for children with Autism Spectrum Disorder (ASD) or Sensory Processing Disorder (SPD). After navigating a day filled with noise, transitions, and social demands, kids may come home overstimulated and exhausted. A predictable, soothing post-school routine can ease this transition, reduce meltdowns, and help your child feel safe and regulated.



1. Create a Quiet Transition Space

When your child first comes home, give them a low-stimulation environment to decompress. This might be a calming corner with dim lights, noise-canceling headphones, a weighted blanket, or their favorite sensory-friendly toys. Even 10–15 minutes of downtime can help your child reset and avoid overwhelm. Earmuffsforkids.com has great noise cancelling headphone options!

 

2. Use a Visual Schedule

Visual schedules give children predictability and structure. Post a chart with images or icons showing the after-school steps like snack, quiet time, movement break, homework, and dinner. Letting kids check off each step builds independence and reduces anxiety We recommend using a white board based schedule for easy cleaning and flexibility.

 


3. Change into Sensory-Friendly Clothing

Clothing discomfort can add unnecessary stress after a long day at school. Encourage your child to change into soft, breathable, tag-free, or sensory-friendly clothing when they get home. Seamless tops, elastic waistbands, and comfy joggers can make a big difference in creating a sense of calm. Sense-ational You has a great Back to School Essentials Bundle with clothing that can comfortably be worn in and outside of the classroom.

 

4. Offer a Sensory-Friendly Snack

Hunger and low blood sugar often heighten irritability. Provide a healthy snack that matches your child’s sensory needs. Crunchy foods like carrot sticks or pretzels may be regulating for some kids, while others prefer smooth textures like yogurt, applesauce, or smoothies. 

 

 

5. Incorporate Movement Breaks

Many kids with Autism or SPD regulate through movement. Try activities like jumping on a trampoline, swinging, yoga poses, or taking a short walk. These activities release energy and help your child transition into a calmer state.


6. Set Aside Unstructured Play Time

After a structured school day, unstructured play gives your child freedom and control. Whether it’s building, drawing, or imaginative play, letting them choose their activity provides autonomy and emotional relief.



7. Create a Calming Evening Wind-Down

Close the day with predictable, soothing activities that help prepare your child for bedtime. Ideas include reading together, listening to calming music, or engaging in sensory play like kinetic sand. Check out Sense-ational You’s Blog on 6 Children's Books About Autism and Acceptance for some meaningful and enjoyable reading options.


Every child with Autism or SPD is unique, so your calming post-school routine may take some trial and error. By weaving in sensory-friendly clothing, snacks, movement breaks, and quiet spaces, you can transform stressful afternoons into peaceful, connected moments.


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