Maintaining Personal Hygiene

Brushing Teeth

Goal: Clean your teeth thoroughly.

1. Step 1: Gather your toothbrush, toothpaste, and any dental floss or mouthwash.

2. Step 2: Wet the toothbrush with water.

3. Step 3: Apply a small amount of toothpaste to the toothbrush (about a pea-sized amount).

4. Step 4: Brush the front and back of your upper teeth for 30 seconds each.

5. Step 5: Brush the front and back of your lower teeth for 30 seconds each.

6. Step 6: Brush the chewing surfaces of all your teeth for 30 seconds.

7. Step 7: Gently brush your tongue or the roof of your mouth for freshness.

8. Step 8: Spit out the toothpaste, rinse your mouth with water, and rinse the toothbrush.

9. Step 9: Use floss or mouthwash if you have time.

Washing Your Face

Goal: Cleanse your face to remove dirt and oil.

1. Step 1: Gather your facial cleanser, towel, and water.

2. Step 2: Splash your face with warm water.

3. Step 3: Apply a small amount of facial cleanser to your hands.

4. Step 4: Gently rub the cleanser in circular motions on your face, covering all areas (cheeks, forehead, chin, and nose).

5. Step 5: Rinse your face with water until the cleanser is completely washed off.

6. Step 6: Gently pat your face dry with a clean towel.

7. Step 7: Apply moisturiser if needed.

Showering

Goal: Clean your body thoroughly in the shower.

1. Step 1: Gather your shower supplies (soap or body wash, washcloth or loofah, shampoo, conditioner, towel).

2. Step 2: Turn on the shower and adjust the temperature to your comfort level.

3. Step 3: Step into the shower and wet your body with water.

4. Step 4: Apply soap or body wash to your washcloth or loofah.

5. Step 5: Wash your body in sections, starting with your arms and shoulders. Focus on one area at a time.

6. Top half of your body: Wash your arms, chest, stomach, and neck.

7. Lower half of your body: Wash your legs, feet, and between your toes.

8. Important areas: Wash your underarms, groin area, and back (use a long-handled brush if needed).

9. Step 6: Rinse your body thoroughly.

10. Step 7: Apply shampoo to your hair and massage into your scalp.

11. Step 8: Rinse out the shampoo and apply conditioner if needed. Leave it in for a minute or two.

12. Step 9: Rinse your hair thoroughly.

13. Step 10: Turn off the water and step out of the shower.

14. Step 11: Dry off with a towel, starting from your head and working down to your feet.

Hair Care

Goal: Keep your hair clean and well-groomed.

1. Step 1: Choose your shampoo and conditioner, and gather any hairbrush or comb.

2. Step 2: Wash your hair with shampoo and conditioner during your shower (see steps above).

3. Step 3: After showering, gently towel dry your hair or let it air dry if you prefer.

4. Step 4: Brush or comb your hair, starting from the ends and working your way up to avoid tangles.

5. Step 5: Style your hair if you want to (e.g., use a hairdryer, leave it natural, or apply any styling products).

Deodorant/Antiperspirant

Goal: Apply deodorant to keep fresh throughout the day.

1. Step 1: Take out your deodorant or antiperspirant stick.

2. Step 2: Open the cap or lid of the deodorant.

3. Step 3: Gently apply the deodorant to each underarm. Be sure to cover the entire area.

4. Step 4: Close the deodorant stick and store it in a place where it’s easy to reach next time.

Changing Clothes

Goal: Put on clean, comfortable clothing.

1. Step 1: Choose clothes that are clean and weather-appropriate (look through your wardrobe or drawers).

2. Step 2: Lay the clothes out in order (underwear, top, trousers/shorts/skirt, socks).

3. Step 3: Put on your underwear first.

4. Step 4: Put on your top, followed by trousers, skirt, or shorts.

5. Step 5: Put on socks and shoes.

6. Step 6: Check yourself in a mirror to make sure everything is on properly and comfortably.

Hand Washing

Goal: Keep hands clean and free from germs.

1. Step 1: Turn on the water and adjust to a comfortable temperature.

2. Step 2: Wet your hands thoroughly.

3. Step 3: Apply a small amount of soap to your hands.

4. Step 4: Rub your hands together to create a lather, making sure to cover all surfaces (front, back, between fingers, and under nails).

5. Step 5: Rinse your hands thoroughly with water.

6. Step 6: Dry your hands with a towel or paper towel.

7. Step 7: Turn off the tap with a paper towel to avoid touching it with clean hands.

Trimming Nails (Fingers and Toes)

Goal: Keep nails neat and tidy.

1. Step 1: Gather nail clippers or a nail file, and find a comfortable seat with good lighting.

2. Step 2: Start with your fingernails or toenails, whichever feels more manageable.

3. Step 3: Trim each nail carefully, making sure to follow the natural curve of the nail.

4. Step 4: If trimming toenails, sit comfortably and lift your feet one at a time.

5. Step 5: File any sharp or jagged edges.

6. Step 6: Wash your hands or feet after trimming nails.

Washing Hands After Using the Bathroom

Goal: Maintain cleanliness and prevent germs.

• Step 1: After using the toilet, make sure to flush and clean yourself (if applicable).

• Step 2: Wash your hands following the steps listed above (Step 7: Hand washing).

• Step 3: Dry your hands thoroughly.

Managing Unwanted Body/Face Hair (e.g., Shaving)

Goal: Keep hair neat and well-groomed if desired.

1. Step 1: Gather your shaving equipment (razor, shaving cream or gel, towel).

2. Step 2: Wet your skin with warm water to soften the hair.

3. Step 3: Apply shaving cream or gel to your body.

4. Step 4: Gently shave in short, controlled strokes, following the direction of hair growth.

5. Step 5: Rinse your razor frequently.

6. Step 6: After shaving, rinse your body with cold water to close the pores.

7. Step 7: Apply aftershave or moisturiser if desired.

General Tips to Make Personal Hygiene Easier

• Use a Routine: Creating a consistent routine for hygiene tasks can make them feel more predictable and less stressful.

• Set Timers: If you have trouble staying focused, set timers for each task (e.g., 5-10 minutes per activity) to help manage time and prevent overwhelm.

• Visual Reminders: Write down or display a checklist of the tasks you need to do. Visual cues can help you stay on track.

• Reward Yourself: After completing a hygiene task, give yourself a small reward (e.g., a 5-minute break or a treat) to stay motivated.

• Start Small: If you feel overwhelmed, start with one or two tasks a day and gradually build up your routine.

• Ask for Support: If you need help or reminders, don't hesitate to ask a friend, family member, or support worker for assistance.

Final Thoughts

By breaking down these tasks into smaller, manageable steps and setting up a consistent routine, you can reduce the overwhelm and make personal hygiene feel more achievable. Be kind to yourself and remember that it's okay to go at your own pace!