Many parents notice moments like these:
A child says they are not hungry and suddenly becomes extremely upset.
A child insists they do not need the toilet until it becomes urgent.
A child feels overwhelmed but cannot explain why.
Often, these moments are connected to something called interoception.
Interoception is the ability to notice what is happening inside the body. It helps us recognise signals like hunger, thirst, tiredness, a racing heart, or the early signs of emotional overwhelm.
For many neurodivergent children, including autistic children, ADHDers, and PDA profiles, body signals may be harder to notice or interpret. The signals may feel faint, confusing, or they may appear suddenly and intensely.
When children begin to recognise these internal cues, it can support emotional regulation, self care, and daily functioning in meaningful ways.
In this article, we will explore simple and playful ways families can help children gradually build interoception skills.
You can also watch the full video where these activities are demonstrated and explained.
Watch the Full Video
If you prefer learning through visuals and demonstrations, watch the complete guide here:
Building Interoception Skills: Games for Neurodiverse Families
On the Educateable YouTube channel, I walk through each activity step by step and explain how to adapt them for different ages and sensory needs.
Subscribe to @educateable on YouTube for more practical tools on emotional regulation, sensory supports, neurodiversity, and inclusive learning.
What Is Interoception?
Interoception is often described as the body’s internal awareness system.
It helps us notice signals such as:
• Hunger or fullness
• Needing the toilet
• Heart rate changes
• Muscle tension
• Feeling hot or cold
• Physical sensations linked to emotions
For example:
Anxiety might show up as butterflies in the stomach.
Anger might feel like heat in the face or tight muscles.
Excitement might make the heart beat faster.
Many children first recognise emotions through physical sensations, not through words.
Signs a Child May Have Interoceptive Differences
Interoceptive differences are common in neurodivergent children. Some signs may include:
• Difficulty recognising hunger or fullness
• Toileting accidents or delayed awareness
• Sudden meltdowns that seem unexpected
• Difficulty identifying emotions
• Trouble recognising tiredness or fatigue
• Saying “I’m fine” when their body is overwhelmed
It is important to remember that interoception develops gradually. The goal is not to force awareness, but to help children gently build curiosity about their body signals.
Playful activities are one of the most effective ways to support this learning.
Why Interoception Matters for Emotional Regulation
When children learn to notice body signals earlier, they can begin to:
• recognise stress before it becomes overwhelming
• ask for help sooner
• take breaks when needed
• understand emotions more clearly
• develop greater independence in self care
For many neurodivergent children, these skills take time and repetition to develop. Short and engaging activities practiced consistently can make a significant difference.
5 Simple Interoception Games for Families
These activities are designed to be low pressure, sensory friendly, and adaptable for different ages.
1. Body Scan Freeze Game
This activity combines movement and awareness.
Materials
Music or a timer.
How to play
Play music and invite children to dance, wiggle, jump, or move freely.
Pause the music and say “Freeze”.
Now ask children to notice a body sensation.
Examples:
• Are your hands warm or cold?
• Is your heart fast or slow?
• Are your legs tight or relaxed?
Children can point to the body part or describe what they feel.
Why this activity works
Movement makes body sensations easier to detect. When children suddenly pause, they can feel the difference between activity and rest.
2. Emotion Thermometer Art Check In
Art can help children express sensations that are difficult to describe verbally.
Materials
Paper
Markers or crayons
Draw a simple colour scale or thermometer representing emotional intensity.
Example:
Blue – calm
Green – comfortable
Yellow – uneasy
Orange – big feelings
Red – overwhelmed
Ask the child:
“What colour does your body feel like right now?”
Encourage them to draw what that feeling looks like inside their body.
For example:
Anxiety might look like scribbles.
Tiredness might look like droopy shapes.
Why this activity works
Children often recognise emotions through physical sensations first. Art provides a safe way to explore those sensations.
3. Hunger and Fullness Detective Game
This activity helps children recognise internal hunger signals.
Materials
Small snack items.
Before eating, ask the child to rate their hunger.
You can use a simple scale:
0 – very hungry
5 – comfortable
10 – very full
After eating a small amount, pause and ask again.
“Did your tummy number change?”
For younger children, you might say:
Is your tummy whispering, talking, or shouting?
Why this activity works
It helps children connect internal sensations to the experience of eating without creating pressure around food.
4. Heartbeat Detective
Children often enjoy learning about their heartbeat.
Materials
None required.
Ask the child to place a hand on their chest or wrist.
First, sit quietly and try to feel the heartbeat.
Next, do a short burst of movement such as jumping jacks or running in place.
Pause again and check the heartbeat.
Ask questions like:
• Is it faster now?
• Is it stronger?
You can explain that the heart works harder to supply oxygen during movement.
Why this activity works
Children learn that physical sensations change during activity and emotions, helping them recognise early signs of stress or excitement.
5. Body Signal Charades
This game helps children recognise and communicate body needs.
Materials
Optional cards with simple body signals.
Examples include:
• tummy pressure
• wiggling legs
• crossing legs
• feeling thirsty
• feeling tired
Players act out the body signal while others guess.
You can also use the cards during the day so children can point to the signal they are experiencing.
Why this activity works
It helps children link body sensations to communication.
Helpful Tools for Building Interoception
Some sensory tools can support body awareness activities at home. Here are a few commonly used options families find helpful.
Interoception or Body Awareness Cards
Visual cards that help children identify body sensations and emotional signals.
Feelings Thermometer Charts
Visual tools that support emotional check ins and help children identify intensity levels.
Fidget and Sensory Tools
Items such as stress balls or textured fidgets can help children notice physical sensations and regulate their nervous system.
Weighted Lap Pads or Blankets
These provide deep pressure input which can increase body awareness and calm the nervous system.
Emotion Identification Flashcards
Cards that link facial expressions, emotions, and body sensations.
You can easily find these tools on Amazon. Add your affiliate links to the product names above when publishing the blog post.
Small Steps Make a Big Difference
Interoception develops slowly, especially for neurodivergent children.
Short playful activities practiced consistently can help children gradually notice:
What their body feels like
When they need a break
When they are hungry or tired
How emotions show up physically
Start with one activity and try it for a few minutes each day.
Over time, children begin to develop the ability to pause and ask themselves:
“What is my body telling me right now?”
Watch the Full Video Demonstration
To see these activities explained and demonstrated step by step, watch the video on the Educateable YouTube channel.
Subscribe to @educateable for more practical tools on:
• neurodiversity support
• emotional regulation
• parenting strategies
• sensory activities
• inclusive education
Work With Me
If you would like deeper support, here are ways we can work together.
Counselling and Emotional Wellness Session
A 1:1 expressive arts based session for children, teens, or adults focusing on emotional awareness and regulation.
Shadow Teacher Toolkit and Mentoring
A 1:1 mentoring session for shadow teachers and inclusion assistants who support neurodivergent learners in school environments.
Courses on Inclusive Education
Diploma in Shadow Teaching: Supporting Neurodivergent Learners in Schools
Introduction to Shadow Teaching and Inclusive Education for Beginners
For more resources, visit educateable.in and subscribe for updates, tools, and articles on supporting neurodivergent children and families.
And if you try any of the activities from this article, share your experience in the comments. Your insights often help other families discover what works for them.
EducateAble 