MY SENSORY WORLD
A reflection worksheet
Space to Breathe Therapy
Sensory differences are real. Understanding what your nervous system seeks, avoids, or finds overwhelming can make everyday life more manageable. This worksheet gives you space to notice your own sensory preferences and needs, without judging them or comparing them with anyone else’s.
WHAT THE WORKSHEET EXPLORES
The prompts cover sounds you enjoy or find regulating, and sounds that overwhelm or distract you. They invite you to think about lighting and visual environments that work for you, textures or clothing you prefer, and smells or tastes that affect you strongly. You can also reflect on the movement or sensory input you seek, and the tools or adjustments that help.
The final prompt asks you to name one sensory need you want to respect more. Your answers can help you recognise what supports comfort, focus, communication, energy, or recovery in different settings.
HOW TO USE IT
Complete one prompt at a time. You might think about what helps at home, work, school, or in busy public places. If your preferences change with stress, tiredness, or the situation, you can note that too. Short phrases and examples are enough; you do not have to fill every space.
Use what you notice to choose one small adjustment to try, such as changing lighting, using sound protection, choosing comfortable clothing, taking a movement break, or planning for a strong smell. You can revisit your answers and share only the parts that feel helpful.
There are no right or wrong sensory preferences. This is a reflection worksheet, not a diagnostic test. Keep what is useful to you and leave the rest.
