The iPad Alternative Toolkit: 20 Screen-Free Regulation Activities

For the moments when handing over the tablet feels like the only option. 20 screen-free ways to help a kid regulate, move and focus, sorted by what their body and brain actually need.

I made a video about "iPad kids" that became the most-viewed thing I've ever posted. The comments were full of the same honest confession: the screen isn't a treat, it's the only thing keeping the peace. I get it. I've handed over a tablet in a waiting room too. So I wrote down the toolkit I actually use, in therapy sessions and at home.

Start with what the behavior is telling you

Behavior is communication. The Quick Guide matches what you're seeing to what will help:

• Crying, melting down or shutting down → Calm the Body
• Crashing into furniture or seeking rough play → Calm the Body or Get the Wiggles Out
• Can't stay in their seat → Get the Wiggles Out
• Fidgety, hands need a job → Busy Hands
• Glassy and zoned out after screen time → Wiggles Out, then Quiet Focus
• Bored, "what do I do now?" → Quiet Focus

20 activities in 4 categories

• Calm the Body. For meltdowns, overwhelm and the 20 minutes after school (Bear Hug Squeeze, Blanket Burrito, Wall Push-Ups…)
• Busy Hands. For car rides, waiting rooms and dinner prep (Colander Poke-Through, Clothespin Pinch Game…)
• Get the Wiggles Out. For kids who've been sitting too long (Animal Walk Relay, Couch Cushion Course…)
• Quiet Focus. For building attention span and independent play (Tallest Tower Challenge, Room Scavenger Hunt…)

What makes it different: the OT reasoning is built in

• Sensory system tags on every activity (proprioceptive, vestibular, tactile, fine motor, visual, executive function), explained in plain language with no OT degree needed
• "Why it works" for every activity, so you know what you're giving their nervous system
• Easier and harder versions of each one, so it grows with your child
• Age ranges on every activity (ages 2 and up)
• Build-your-own sensory diet planner to plan regulation into mornings, after school, homework time and bedtime, before things fall apart

No special equipment. Most activities use things you already own: blankets, couch cushions, clothespins, a kitchen colander.

Great for

Parents · teachers and calm-down corners · OTs and therapists sharing home programs · anyone ready to try one thing before the screen

What you get: an 8-page printable PDF with 20 activities, a behavior quick guide, a sensory systems key and a sensory diet planner. Instant download. Keep it on the fridge or save it to your phone.

Created by Elli, pediatric occupational therapist · @elliv.theot

The final page includes a few tool recommendations, some of which are affiliate links.