You know certain places drain you. But working out what actually helps, and remembering to bring it, is another job on top of everything else.
A sensory toolkit is just a small set of things that make the world a bit easier to be in. It doesn't need to be expensive, and it doesn't need to be perfect.
Why a toolkit helps
Many autistic people are more or less sensitive to sound, light, smell, touch or taste, and this can shift with tiredness or stress (National Autistic Society). Having a few tools ready means you can turn the volume down on the world without having to plan from scratch every time.
The same idea can help ADHD readers too. Research suggests sensory hyper- and hyposensitivity are common in adults with ADHD (Bijlenga et al., 2017).
Your toolkit checklist
You don't need everything here. Start with the one or two senses that bother you most.
| Sense | Options to try | Lower-cost version |
|---|---|---|
| Sound | Noise-cancelling headphones, ear defenders, or loop-style earplugs that soften sound rather than block it | Foam earplugs, or ordinary headphones with calm music |
| Light | Sunglasses, tinted lenses, a cap or brimmed hat | Any sunglasses you already own, or sitting with your back to the window |
| Touch | Soft, tag-free clothing, layers you can remove, a favourite hoodie | Cutting out labels, wearing clothes inside out |
| Smell | A familiar scent on a hanky or sleeve to cover strong smells | A mint, or a scarf you can lift over your nose |
| Movement and fidgeting | A fidget toy, worry stone or textured keyring | A hair band, a smooth pebble, a clicky pen |
| Body signals | A water bottle and a snack you like | Phone reminders to eat, drink and check if you're hot or cold |
A few notes:
- Try before you commit. Borrow from a friend or start cheap before buying anything pricier.
- Scents are personal. One person's calming smell is another's trigger, so keep it subtle around others.
- Mix and match. Sunglasses and earplugs together can take the edge off a whole shop.
Preparing for places
Preparation can do as much as any gadget. In a UK study, autistic adults said they valued knowing a place's layout, procedures and busy times in advance, and using quieter times of day (MacLennan et al., 2022).
A scenario
Say you've got a hospital appointment next week. You might look up the department online, ring ahead to ask if there's a quieter place to wait, and pack your earplugs, sunglasses and a fidget. You plan to get the train home rather than the bus, because it's calmer. None of this guarantees an easy day, but it gives you more control.
Asking for adjustments
You're allowed to ask for things that make a place easier. At a shop or café, that might be a seat away from the speakers or the kitchen. At a GP surgery, it might be the first appointment of the day or waiting somewhere quieter.
At work, the law can help.
It can help to keep a request short and specific: what's hard, what would help, and how it would help you do your job.
If you're supporting someone
Try not to comment on someone's headphones, sunglasses or fidgets. They're tools, like glasses or a coat. If you're planning a trip together, asking "What would make this easier for you?" goes a long way.
References
- National Autistic Society. Sensory differences: a guide for all audiences. autism.org.uk
- Bijlenga, D., Tjon-Ka-Jie, J. Y. M., Schuijers, F., & Kooij, J. J. S. (2017). Atypical sensory profiles as core features of adult ADHD, irrespective of autistic symptoms. European Psychiatry, 43, 51–57. doi.org/10.1016/j.eurpsy.2017.02.481
- MacLennan, K., Woolley, C., @21andsensory, Heasman, B., Starns, J., George, B., & Manning, C. (2022). "It is a big spider web of things": Sensory experiences of autistic adults in public spaces. Autism in Adulthood, 5(4), 411–422. doi.org/10.1089/aut.2022.0024
- ACAS. What reasonable adjustments are. acas.org.uk/reasonable-adjustments
- GOV.UK. Reasonable adjustments for workers with disabilities or health conditions. gov.uk/reasonable-adjustments-for-disabled-workers
