Weekly Challenge 5 – Movement‑Based Regulation Routine for Kids

Activate • Heavy/Deep Pressure • Breath/Grounding

Help kids regulate their bodies, settle their nervous systems, and transition into learning with a simple, predictable weekly movement routine. Weekly Challenge 5 gives students one 3‑step sequence to practice each day:

1 Activate 2 Heavy / Deep Pressure 3 Breath / Grounding

Designed for neurodivergent learners, sensory seekers, anxious students, and any child who benefits from movement + structure, this routine builds independence, reduces overwhelm, and supports emotional awareness through repetition.

 What’s Inside

• 3‑Step Weekly Movement Routine

• Movement Instruction Pages

• Weekly Routine Tracker

• Weekly Reflection Charts (3 versions)

• Using This Tool (Teacher Guide)

• Tips for Success

• Why It Works (Regulation Science)

• Printing & Prep Guide

• Terms of Use

 This Week’s Movements

1 Activate — Opposite Hand to Knee Cross‑body activation to wake up the brain and body.

2 Heavy / Deep Pressure — Heavy Blanket Press Slow, grounding deep pressure to support calming and body awareness.

3 Breath Work / Grounding — Single Leg Stand Balance + breath to support stabilization, stillness, and focus.

Perfect For

• Classrooms

• OT, SLP, CYW, mental health

• Homeschool

• Resource rooms

• Calm corners

• Morning warm‑ups

• Transitions

• Regulation breaks

Ages 4–12.

Skills Supported

• Emotional regulation

• Sensory calming

• Body awareness & interoception

• Breath coordination

• Focus + attention

• Movement confidence

• Transition readiness

• Predictable routines

• Nervous system regulation

 How It Works

Students complete the same three movements each day for one week. This predictable structure helps:

• reduce overwhelm

• build comfort + confidence

• support emotional awareness

• create a calm transition into learning

Reflection charts help kids notice how their body feels before and after movement — with no right or wrong answers.

 Why Educators Love It

• Predictable + low‑demand

• ND‑affirming

• Quick (2–4 minutes)

• Easy to implement

• Works for mixed‑ability groups

• Supports whole‑class regulation

• No prep beyond printing

Printing & Prep

Print on cardstock and laminate for durability. Store in a binder, ring, or visual bin for easy access.

Licensing

Single‑user license. Please purchase additional licenses for team or school use.