How to Audit Your Home for Sensory Needs in 4 Steps

Over the past five years or so, I’ve come to understand my neurodivergence in a way that has been validating and illuminating. Over that time, I would find a light bulb going off in my head periodically about why certain chores felt insurmountable or why specific people and places drained me of my life force instantly.

Speaking of lightbulbs… one of the more important areas of discovery for me has been understanding my sensory needs. Like many moms, and women in general, I have focused on learning my children’s sensory triggers in order to help them regulate or be able to advocate for themselves at school. Through this process I started to notice some of my own proclivities that I had no idea were impacting the quality of my life.

‍ In order to accommodate, we need to accept

Before we go into the details of how to make your living space more sensory friendly for your specific needs, let’s address a common mental block that often stands between you and your most relaxing lifestyle.

YOU DESERVE TO ACCOMMODATE YOUR NEEDS.

Yes, I yelled that.

Even if your sensory needs are “weird” or “embarrassing”, they are still your needs. Accepting your Autism, ADHD or AuDHD means that you accept that you might be perceived as weird by others. It sucks and can make you feel further alienated from others, but it truly is liberating. When you are able to fully recharge at home without shame, you have more to give at work, in friendships and with your hobbies.

Let’s normalize not being normal.

Preparing for the audit

Creating a sensory supportive home environment is based on your understanding of your needs. If you aren’t sure what your needs are or want to learn more, you can start here and here.

Once you have a good sense of your nervous system triggers and helpers, you can look around and take note of what works and what doesn’t.

Auditing your home space

• Go Low-Demand: Don’t attempt to audit your entire home in one day (this is for my ADHDers). Focus on one or several smaller zones at a time. Think bathroom sink, kitchen counter or entry way to your home.

• Observe Without Judgment: Notice what feels off or bad here, such as piles on the floor, avoiding a specific room, squinting, or feeling exhausted after cooking. Remember that these are not personal failures. They are signs that the environment needs to be adapted to your needs.

• Identify Your Sensory Profile in Each Area

  • Sensory Avoiding: Needs reduction of intensity, soft dampening, shielding, or low stimulation.

  • Sensory Seeking: Needs more intense input, varied textures, movement options, or visual cues.

  • Fluctuating / Capacity-Dependent: Needs adaptable options (dimmable lighting, modular seating) based on current energy and burnout levels.

• Making the Shift: Now that you have an understanding of your sensory type and needs, it’s time to make changes to your environment. Focus first on the spaces where you spend most of your time and use this checklist to audit and shift your sensory environment. Use your knowledge of whether you need to increase or decrease your sensory stimuli in these areas.

  • Visual / Lighting:

  • Tactile / Touch

  • Olfactory / Smell

  • Auditory / Sound

  • Proprioceptive / Movement

  • Interoceptive / Temperature

Give yourself permission to do what feels right

Creating a sensory supportive environment requires you to let go of preconceived notions of “should”. So if you need five low watt lamps instead of one bright overhead, take a deep breath and go for it. Your home is your safe haven to recharge, unmask and be yourself authentically.

---