Visual
Light, color, patterns, movement, and visual clutter.
Screens, fluorescent lights, busy rooms, tiny details, sudden movement.Mapping Me
Sensory Map
Sensory systems
Exploring different sensory channels
This is not a test or diagnosis. It is a way to notice which inputs cost energy, which ones help, and which ones depend on context.
Auditory
Sound volume, tone, rhythm, background noise, and surprise sounds.
Alarms, overlapping voices, humming appliances, music, silence.Tactile
Touch, texture, pressure, temperature, clothing, and skin sensations.
Tags, seams, hair, hugs, sticky hands, heat, cold, light touch.Vestibular
Balance, spinning, swinging, speed, and head position.
Car rides, escalators, swings, leaning back, quick turns, dizziness.Proprioceptive
Body position, pressure, weight, force, and muscle feedback.
Pushing, carrying, stretching, pressure, bumping into things.Interoceptive
Inside-body signals like hunger, thirst, pain, heartbeat, and fatigue.
Forgetting to eat, noticing pain late, sudden overwhelm, body check-ins.Taste & smell
Flavors, food textures, smells, nausea, and scent memories.
Perfume, cooking smells, toothpaste, food texture, aftertaste.Sensory profile
Your sensory profile
Awareness check
How does your sensory profile impact you? Pick what is most true right now, then add a short comment under each sensory channel.
Self-understanding test
Take the Sensory Perception Quotient
Open the SPQ assessment in a workbook-styled page, then come back here to connect the result with your own sensory profile notes.
Open sensory perception testSupports
Things to notice and try
These are starting points, not rules. The useful question is: does this make the environment easier to be in?
Visual
Bright or flickering light can drain energy before it feels obvious.
- Softer lighting
- A less busy desk
- Screen brightness that feels easier
- One clear focus area
Auditory
Layered sound can make simple tasks feel much harder.
- Quieter background sound
- A short quiet break
- Clear warning before loud sounds
- Captions when helpful
Tactile
Small tactile irritations can become big when tired or stressed.
- Clothes that feel comfortable
- Fewer irritating textures
- A preferred blanket or layer
- A backup outfit for long days
Vestibular
Balance input can be calming for some people and nauseating for others.
- Slower transitions
- A stable seat
- Gentle movement breaks
- Warning before sudden movement
Proprioceptive
Body feedback can help when thoughts feel scattered or floaty.
- A short walk
- Stretching in a comfortable way
- Holding something grounding
- Tasks that use the body gently
Interoceptive
Body signals may arrive late, quietly, or all at once.
- Simple body check-ins
- Water and snack reminders
- Noticing pain or fatigue earlier
- A personal energy scale
Taste & smell
Smell and taste can strongly affect focus, nausea, and mood.
- Lower-scent spaces
- Reliable foods
- Texture choices that feel okay
- Fresh air when smells build up