Establish Regular Hygiene and Eating Routines

Create a Structured Daily Schedule

Use a Visual or Written Calendar

• Create a daily schedule that includes specific times for hygiene (e.g., brushing teeth, showering) and meals (e.g., breakfast, lunch, dinner).

• Use a visual tool like a planner, calendar, or digital app (e.g., Google Calendar or a habit tracker app) to make it easier to follow.

• Example: “7:30 AM – Breakfast,” “8:00 AM – Brush Teeth,” “12:00 PM – Lunch,” “9:00 PM – Shower.”

Set Reminders

• Use phone alarms or notifications to remind you when it’s time for hygiene activities or meals. This can be helpful, especially on days when you feel overwhelmed or lose track of time.

• Example: Set a 30-minute reminder before meals and hygiene activities to help you prepare and mentally adjust.

Break Tasks into Small Steps

• For both hygiene and meals, break them into smaller tasks to reduce overwhelm.

• Hygiene Example: If you find showering difficult, break it into small tasks like "Turn on the shower," "Wash hair," "Rinse," "Dry off," etc. This can make it feel more manageable.

• Eating Example: Instead of thinking "I need to eat," break it into steps like "Prepare meal," "Sit at the table," "Eat 3 bites," etc.

Build a Routine for Hygiene Activities

Start Simple and Build Gradually

• Focus on a few hygiene tasks to start with, and aim for consistency. Gradually build up your routine as you become more comfortable.

• Example: Start with brushing your teeth twice a day and gradually add other tasks like showering, shaving, or grooming.

Create a Sensory-Friendly Routine

• If you’re sensitive to certain textures, smells, or sounds, adapt your hygiene routine to be more comfortable.

• Showering: Choose products with scents you like or try unscented options if you’re sensitive.

• Toothbrushing: Use a toothbrush with soft bristles if you have sensory issues.

• Example: If the sound of the shower is overwhelming, use earplugs or listen to calming music.

Use Visual and Tactile Cues

• If you struggle with memory or transitioning between tasks, use visual reminders like sticky notes or a checklist in your bathroom.

• Example: A checklist on your bathroom mirror might include "Brush Teeth," "Wash Face," "Shower," with boxes to check off as you complete them.

Build a Routine for Eating Regularly

Start with Simple, Manageable Meals

• Begin by planning simple, easy-to-make meals that you enjoy. This reduces decision fatigue and helps you focus on the act of eating itself.

• Example: Start with meals that take minimal preparation, like pre-packaged salads, sandwiches, or frozen meals. Slowly incorporate more variety as you get comfortable.

Establish Regular Meal Times

• Set consistent meal times, aiming for 3 main meals and 1-2 snacks daily. Use reminders if necessary to ensure you're eating at regular intervals.

• Example: If you plan to have breakfast at 8 AM, lunch at 12 PM, and dinner at 6 PM, set alarms on your phone for each time.

Use Meal Prep or Pre-Packaged Options

• Consider meal prepping once or twice a week so that meals are ready when you need them. Pre-packaged meals, healthy snacks, and easy-to-make recipes can eliminate the stress of deciding what to eat.

• Example: Prepare lunch or dinner for the next few days in advance, or use pre-chopped vegetables, frozen meals, or microwaveable options for quick, low-effort meals.

Address Sensory and Anxiety Triggers

Create a Calm Eating Environment

• Sensory sensitivities can make eating stressful. Set up a quiet, comfortable place for eating, minimising distractions like loud noises or bright lights.

• Example: Consider eating in a calm space, using noise-cancelling headphones, or dimming the lights if that helps you focus.

Minimise Anxiety Around Food Choices

• Anxiety around food, textures, or the act of eating can make mealtime difficult. If you find it overwhelming, try focusing on eating one small bite at a time, without worrying too much about portion size or meal balance.

• Example: If certain foods feel overwhelming, try starting with simple, familiar foods that are comforting or less intense in flavour or texture.

Manage Anxiety Around Hygiene

• Anxiety can make hygiene tasks seem overwhelming. To reduce stress, break tasks into smaller steps (e.g., brush teeth for 1 minute, wash face for 1 minute).

• Example: If showering feels too daunting, consider starting with a quick, "mini-shower" to ease into the routine.

Use External Supports

Get Help from Family or Friends

• If possible, ask a trusted friend or family member to help you establish a routine or gently remind you when it’s time to eat or shower. They can provide emotional support and encouragement.

• Example: Ask someone to check in with you or help you with meal prep once a week, so you don’t feel alone in the process.

Join Support Groups or Use Apps

• Online communities or therapy groups can provide support, encouragement, and practical tips. Apps can help you set reminders and track progress for meals or hygiene.

• Example: Use apps like Google Calendar to schedule meal and hygiene reminders or Habitica to track progress and make these tasks feel more like achievable goals.

Seek Professional Help

• An occupational therapist (OT) can work with you on sensory sensitivities, while a therapist or counsellor can help address mental health challenges that interfere with your routines. A dietitian can assist with meal planning if you have specific dietary needs or difficulties with eating.

• Example: Contact your therapist for coping strategies related to anxiety and daily routines, or consult an OT for strategies to help with sensory issues around hygiene.

Build Positive Reinforcement and Self-Compassion

Celebrate Small Wins

• Each time you complete a hygiene task or meal, celebrate your success. Positive reinforcement builds momentum and helps create lasting habits.

• Example: After eating a meal, treat yourself to something you enjoy, like watching a favourite show or having a special snack.

Practice Self-Compassion

• Be kind to yourself, especially on days when things don’t go as planned. Remember that it’s okay to miss a meal or skip a shower. Progress takes time, and self-compassion can help reduce anxiety.

• Example: If you miss a meal or don’t complete a hygiene task, gently remind yourself that tomorrow is a new day and you can try again.

Reflect on Progress

• At the end of each week, review how you’re doing. Have you made progress? What worked? What could you adjust? Reflection helps you stay motivated and make adjustments as needed.

• Example: Keep a simple journal to track your routines, reflect on challenges, and note improvements or any patterns that make certain tasks harder or easier.

Where to Find Support:

• Occupational Therapy (OT): An OT can help you work through sensory sensitivities related to eating and hygiene.

• Therapists or Coaches: Mental health professionals can help address anxiety and other challenges that make it difficult to maintain routines.

• Dietitians or Nutritionists: If you struggle with food choices or meal planning, a registered dietitian can provide personalised guidance on nutrition and meal prep.

• Support Groups

• Apps and Tools: Use apps like Google Calendar, Todoist, or Habitica for scheduling and tracking routines. Headspace or Calm can help reduce anxiety around tasks.

Final Thoughts

Improving your hygiene and eating routines requires structure, patience, and a lot of self-compassion. By breaking tasks down into smaller steps, using external supports, and celebrating progress, you can gradually build more regular and manageable routines. Don’t be hard on yourself if it takes time to adjust—small changes can lead to lasting improvements.