Weekly Challenge 3 Side‑to‑Side Hops • Growth Mindset Power Reach • Extended Exhale Breath Movement‑Based Regulation for Kids | ND‑Affirming | Printable PDF

Help your students regulate faster, build confidence, and transition smoothly into learning with this quick 3‑step movement routine designed for neurodivergent learners, sensory seekers, and kids who thrive with predictable, visual support.

Weekly Challenge 3 gives kids one predictable movement sequence to practice each day:

1. Activate – Side‑to‑Side Hops (quick + light)

2. Heavy/Deep Pressure – Growth Mindset Power Reach (slow + strong)

3. Breath/Grounding – Extended Exhale Breath (slow, steady exhale)

This routine supports:

• Emotional regulation

• Sensory calming

• Body awareness & interoception

• Breath control

• Transition readiness

• Focus + attention

Designed in a clean, minimal, ND‑affirming style to reduce overwhelm and increase independence. Perfect for classrooms, OT, CYW, SLP, homeschool, and regulation corners.

What’s Included

• 3‑Step Weekly Movement Routine

• Movement Instruction Pages

• Weekly Routine Tracker

• Weekly Reflection Charts (3 versions)

• “Using This Tool” Guide

• Tips for Success

• Why It Works

• Printing & Prep Guide

• Terms of Use

Everything is ready to print and use immediately.

Skills Supported

• Emotional Regulation

• Sensory Processing

• Interoception

• Breath Coordination

• Predictable Routines

• Movement Confidence

• Nervous System Regulation

• Independence & Self‑Awareness

Perfect For

• Teachers

• Occupational Therapists

• CYWs & Mental Health Staff

• SLPs

• Homeschool Families

• Resource Rooms

• Calm Corners

• Morning Meetings

• Transition Times

• Movement Breaks

Why It Works

This routine blends activation, deep pressure, and extended exhale breathing — the three most effective tools for helping kids regulate quickly. Repetition builds comfort, confidence, and body awareness while keeping demands low and accessible.

Bring calm, clarity, and confidence to your space — add Weekly Challenge 3 to your regulation toolkit today and help kids feel ready to learn.