Creating a Calm Environment: Reducing Sensory Overload at Home

"Small steps in the right direction can turn out to be the biggest steps of your life."  – Naeem Callaway

 Ever notice how your child seems to shut down or act out when things get too loud, bright, or chaotic at home? Sensory overload is a constant struggle for many children with neurodiversity and intellectual disabilities, especially in busy households. While managing it can feel overwhelming, creating a calm and sensory-friendly environment can make all the difference—for both your child and you.

The Challenge: Finding Balance in a Chaotic Household

About five years ago, I began watching minimalism videos on YouTube. I loved the idea of living with less, but I had no clue how to apply it to my own life. I had hobbies, decorations, and closets full of things. I grew up in a beautiful home filled with seasonal decor and shelves lined with sentimental items. My mom was amazing and always kept the house in perfect order. Every surface was always clean, every room guest-ready.

But my room growing up? Well, that was a different story. My mom and I eventually reached a compromise: I could keep my room however I wanted, as long as the door stayed shut.

When I got married and bought my own home, I set big goals for maintaining it just like my mom had. But somehow, years of watching her didn’t magically transfer those skills to me. The day-to-day tasks—washing dishes, vacuuming, cleaning bathrooms—quickly became overwhelming. Both my husband and I worked long hours in restaurants, and when I got home, the last thing I wanted to do was clean.

When we started growing our family, things became even harder to manage. Adam arrived fully formed at age 5. An adorable whirlwind who required constant supervision. He has PICA and put everything in his mouth, so I had zero time to “get my act together.” I went from being a “pile girl” to someone who stuffed things in drawers, cabinets, and up high to keep them out of reach.

As the years passed, our home inventory grew out of control. Closets and drawers were full, and I found myself moving stacks of papers and hobby supplies just to clear space at the dinner table. It wasn’t until I learned how to reduce the inventory in our home that things became manageable—and more importantly, peaceful.

The Struggle of Sensory Overload

Managing sensory overload at home is HARD. For many parents, the constant noise, clutter, and busyness can increase their own stress—and that stress carries over to their children. For children with special needs, an unorganized or chaotic environment can lead to meltdowns, shutdowns, and heightened anxiety.

I learned firsthand that creating a peaceful, sensory-friendly space helps children feel more secure and reduces the triggers that cause sensory overwhelm. But identifying and implementing those changes can be tricky. One of the biggest challenges I faced was letting go of my “imaginary self.”

I used to love scrapbooking. I had shelves full of scrapbooking supplies, and I would spend entire days immersed in the creative process. But parenting a child who needed constant supervision made that impossible. I tried to fit it into the few hours after bedtime—except Adam never slept. Then I tried to scrapbook while he was at school—but I ended up sleeping for survival purposes then, catching up on the rest I couldn’t get at night.

I fought hard to hold on to this image I had of myself. I wanted to be the mom who scrapbooks. But slowly, I realized that holding on to this idea of who I thought I should be wasn’t serving me or my family. Eventually, I rounded up all my scrapbooking supplies and donated them to my son’s school. The empty closet space left behind gave me a surprising sense of peace. And I realized something important: Letting go of this idea that I had about myself freed up not only physical but also mental space.

Creating a Sensory-Friendly Environment

Reducing sensory overload starts with simplifying your child’s environment. Decluttering, using calming colors, and incorporating visual schedules can create structure, helping your child feel more in control of their surroundings.

When I let go of things I no longer used—like my scrapbooking supplies—I felt lighter, mentally and physically. Instead of filling that empty space with more stuff, I left it open. It gave me a sense of calm that spilled over into other areas of our home and life. Over time, I applied the same strategy to other spaces, reducing inventory and creating room to breathe.

This doesn’t mean you need to become a minimalist. I haven’t just ask me about my inventory of Fiestaware dishes. However, I’ve shifted my mindset to keep only what we actually use. Reducing our household inventory and simplifying our spaces has freed up not only physical space but also mental energy. That change has made a huge difference—especially in helping me create sensory-friendly areas for my children.

Tips for Reducing Sensory Overload at Home

Here are some strategies I’ve used to create a calmer home environment that supports my children’s needs:

1. Start Small:
   Begin with one space that will have the biggest impact. For us, it was creating a “calm-down space” for Caden. This space allows him to decompress when he’s feeling overwhelmed, and it gives me a place to redirect him when I notice signs of escalation.  Now we use his bedroom for this but we started with a living room corner marked with a small rug.
2. Clear Out Bedrooms and Common Areas:
   Reduce visual clutter by keeping only what’s needed in each room. For example, clearing off kitchen counters makes it easier to find what you need without hunting for it throughout the house.  Trust me putting everything away takes practice but the payoff is worth it!
3. Use Sensory Cues Thoughtfully:
   Understand that different activities can either activate or calm your child’s sensory system. Swings are an interesting tool.  Forward and backward helps to calm while side to side or twisting activates the system.  We often stop at parks between errands to do some swinging to help us all regulate.
4. Rotate Toys and Clothes:
   Keep only a few toys accessible at a time and rotate them regularly. This helps to prevent sensory overload, giving your child a more manageable play space and might also help you work toward them being able to independently maintain it.

From Chaos to Calm: Shifting Your Perspective

Simplifying your home takes time, but it’s worth the effort. When you clear away the clutter—both physically and mentally—you create space for calm, connection, and growth.

If you’re intrigued but unsure where to start, begin small. Identify one area that will benefit your child the most—like a calming corner or a clutter-free bedroom. Over time, you’ll see how these small changes make a big difference in your child’s behavior and your own peace of mind.

I would also suggest considering a space for yourself.  I started with my bedroom.  As my mind became calm that flowed over into calm for my children.  Then I was able to slowly work through our entire home.  Shifting and adapting the inventory to suit what we really needed.

Create Calm in Your Home Today

Managing sensory overload doesn’t mean reinventing your entire home. Start small and build at your own pace. With the right systems in place, even small changes can make a big difference. Join the KWP Community to access practical tips, actionable strategies, and the support you need to create a peaceful, sensory-friendly environment for your family. Together, we can transform chaos into calm—one step at a time.