Self-Care and Hygiene Routines: Making Everyday Tasks More Manageable for Neurodivergent Adults
For many neurodivergent adults, self-care isn’t about bubble baths or spa days — it’s the daily hygiene tasks that can feel surprisingly hard to stay consistent with. Things like showering, brushing teeth, or keeping up with laundry may sound simple, but when executive dysfunction, sensory sensitivities, and time blindness get involved, these routines can become overwhelming.
You’re not alone in that struggle and it’s not about laziness or lack of motivation. It’s about how your brain processes information, time, and sensory input. Let’s explore why these challenges happen and some strategies that can help.
Why Self-Care Tasks Can Feel So Hard
Executive dysfunction: Tasks like showering involve multiple steps — deciding when to do it, gathering supplies, transitioning between activities, and following through. Each step requires mental energy and initiation, which can feel like climbing a mountain when your executive system is overloaded.
Time blindness: If you struggle to feel the passage of time, it can be easy to underestimate how long hygiene tasks take or forget about them until it’s too late in the day.
Sensory sensitivities: Bright bathroom lights, water temperature, smells, or textures can all make self-care unpleasant or even painful. When your nervous system is already running high, these sensations can be too much.
Strategies to Make Self-Care More Doable
Simplify your environment. Keep hygiene items visible and easily accessible. A small basket by the sink or a shower caddy can reduce decision fatigue. Out of sight often means out of mind, especially for ADHD brains.
Pair hygiene with existing habits. Connect a hygiene task to something you already do consistently. For example, brush your teeth right after morning coffee or shower immediately after a workout. These “habit chains” create natural reminders.
Use sensory-friendly swaps. If certain products or sensations bother you, try alternatives. Some examples are a softer toothbrush, unscented products, or a shower filter to reduce water pressure. The goal is to make the experience more tolerable, not perfect.
Time hacks for time blindness. Use timers, playlists, or visual countdowns to help gauge time. For example, play a 3-song shower playlist to know when to start and stop, or use a “getting ready” timer that cues you to move through steps.
Lower the bar on “all or nothing.” Sometimes a full shower isn’t realistic and that’s okay. Try a quick “washcloth refresh,” dry shampoo, or mouthwash. Small steps still count and can help you feel better without the full effort.
How Occupational Therapy Can Help
If you find yourself stuck in cycles of overwhelm or guilt around self-care, working with an occupational therapist can help. OTs are skilled in breaking down daily routines, addressing sensory challenges, and creating personalized systems that work with your brain instead of against it. Together, we can develop realistic, supportive strategies to make hygiene and self-care feel manageable again.
Self-care isn’t about perfection. It’s about meeting yourself where you are and building sustainable habits that support your wellbeing.
