When the weather outside gets cold, gray, and downright dreary, our kids often feel it in their bodies and moods. Last week’s post wasn’t just about the adults - kids get the winter blues too. Plus, limited outdoor time can lead to pent-up energy and irritability; many families find themselves searching for new ways to keep the day calm and connected. Luckily, we have a few indoor activities that can do far more than just fill time! These activities can actively support emotional regulation, sensory needs, and a sense of comfort during long winter days when kids can’t as comfortably play outside.

Try some of these home-friendly ideas that help kids reset, regulate, and reconnect:

1. Heavy Work Play
   One reason why kids do so well with outdoor play is because it exercises large muscle groups, and gets those happy hormones flowing. An indoor alternative can be any activity that activates big muscles (think pushing full laundry baskets, carrying pillow stacks, building couch forts, or doing animal walks) give kids the proprioceptive input their bodies crave. This “heavy work” is naturally calming for the nervous system, and also gets those happy hormones flowing again.
2. Sensory & Tactile Play
   Sensory bins are such a great indoor activity for kids: dry rice, kinetic sand, water beads, or even a tray of shaving cream can offer soothing, hands-on sensory input. Tactile play helps kids regulate by giving their brains predictable, repetitive sensations.
3. Movement Play
   Create indoor opportunities for movement! A mini obstacle course is one of our favorites. Dance parties, and wall pushes or pushups are other great, low cost options (wall pushup contests are fun!) If you’re looking for movement-related gifts this holiday season, spilling chairs, pogo-sticks, mini trampolines, and balance boards are all great options to promote indoor movement. Short bursts of movement help release restless energy and improve emotional control.
4. Cozy Corner Time
   Set up a calm corner with pillows, blankets, stuffed animals, and soft lighting. Add books, fidgets, or headphones with calming music. This becomes a reliable retreat when kids feel overwhelmed and need a sensory break. Or, maybe when they’re in a snuggly, cozy mood, they’ll use this space to recharge.
5. Creative Expression
   Drawing, painting, play dough, painting rocks, or crafting gives kids an expressive outlet, especially when winter weather can keep emotions bottled up. Creative time helps kids process feelings in a safe, low-pressure way, while also facilitating self-expression.

Cold, gloomy days don’t have to mean chaos inside. When the energy starts to get wild inside, or when the TV’s been on for just a bit too long, these intentional indoor activities can help kids stay grounded, supported, and emotionally regulated—even when the sun is nowhere to be found.