By Patty Laushman
Autism and hygiene challenges often go together for a variety of reasons that are hidden to those not experiencing them. Whether it’s sensory discomfort, executive functioning difficulties, or the need for predictability, there are real reasons why hygiene tasks can feel overwhelming or even impossible sometimes. These challenges aren’t about laziness or a lack of caring – they reflect real differences in how autistic brains process the world.
Maintaining good hygiene is critical in avoiding the negative consequences of not having good hygiene habits. Those with autism and poor hygiene can suffer from health problems like dental issues, skin conditions, hair and scalp conditions, and an increased risk of infections from not washing one’s hands. There can also be social and professional consequences such as being perceived poorly by others.
This blog post is all about supporting you in finding ways to make hygiene tasks more manageable, less stressful, and better suited to your unique needs. Let’s explore why hygiene can be hard and talk about strategies that might help you build habits that feel achievable and empowering.
Why Hygiene Can Be Challenging
If personal hygiene is a challenge for you, the difficulties you face might come down to a combination of sensory sensitivities, executive functioning challenges, and a strong need for sameness. Understanding these barriers is the first step toward figuring out how to work with, rather than against, your brain.
Sensory Sensitivities
Many hygiene activities can feel overwhelming if you’re sensitive to certain sensory inputs. The texture of shampoo, the feeling of water on your skin, or the strong scent of deodorant might make these tasks unpleasant or even painful. Tasks like brushing your teeth or cutting your nails might also trigger discomfort if you’re sensitive to touch.
It’s important to recognize that these reactions are valid. You’re not overreacting – your sensory system is simply wired differently, and that’s okay.
Executive Functioning Challenges
Hygiene tasks often involve multiple steps, which can feel like a lot to manage if you struggle with executive functioning. Planning, organizing, remembering, and completing tasks like showering or brushing your teeth, in addition to everything else that is expected of you each day can be overwhelming, especially if you’re already feeling stressed or burned out.
If you’ve ever found yourself procrastinating on hygiene or forgetting to do it entirely, this might be why. It’s not a failure on your part – it’s a reflection of how much mental energy these tasks require in addition to your everyday demands.
The Need for Sameness
If you rely on routine and predictability to feel grounded, the transitions to performing hygiene tasks can disrupt that sense of stability. Transitions, especially to something you don’t enjoy, like showering, can feel like too much to process. Changes in your sensory environment – like water temperature or smells – can add to this overwhelm, making it hard to get started.
These challenges are valid and real, but they don’t have to stop you from taking care of yourself. Let’s now dive into some strategies that might help.
Autism and Personal Hygiene Strategies
Prioritize What Matters Most
Not every hygiene task needs to be done all the time. It’s okay to prioritize the things that have the biggest impact on your health or comfort. For example, brushing your teeth regularly might be non-negotiable to prevent dental problems, while skipping a shower here and there might not be as urgent.
Focusing on one or two key tasks at a time can make hygiene feel less overwhelming. Once you’re comfortable with those, you can add more as you are ready.
Adjust for Your Sensory Needs
If certain hygiene tasks feel unbearable, look for sensory-friendly alternatives. For example:
Use unscented or lightly scented products if strong smells bother you.
Try different textures for things like toothpaste, soap, or shampoo. For instance, some people prefer a shampoo bar over liquid shampoo.
Adjust the water temperature in your shower or take shorter showers to reduce discomfort.
Take a bath instead of a shower if the sensation of water hitting your skin out of a shower head is unpleasant for you.
Take a sponge bath with a washcloth or baby wipes to hit the “stinky bits."
You have every right to modify these tasks in ways that work for you.
Break Tasks Into Smaller Steps
If hygiene feels overwhelming, try breaking it into smaller, more manageable steps. For example:
Instead of a full shower, you could wash your face and use deodorant.
If brushing your teeth feels like too much, consider using a dentist-recommended oral rinse.
Try leaving preloaded disposable toothbrushes throughout your house and in your car.
Smaller steps still count, and they can make hygiene feel less daunting. They also help because just doing the first step in a process can feel more achievable than completing the entire list, and once you’ve completed the first step, it’s often easier to just keep going once you have that momentum.
Use Gentle Reminders
If you struggle to remember or get started with hygiene tasks, gentle reminders can help. You might set an alarm that says “Brush Teeth” that will pop up on your phone.
Then keep a checklist of steps in a note on your phone to pull up when you’re ready, so you don’t have to expend any energy figuring out what the next step is. You can mindlessly follow your checklist through the entire process and soon you will be done.
It can also help to approach these tasks with curiosity rather than pressure to try to reduce the sensation of it being a “demand.” For example, instead of thinking, “I have to shower,” you might ask yourself, “How would I feel if I took a shower right now?”
Rather than worrying about the negative consequences of not brushing your teeth, to put a more positive spin on the task you can ask, “How will my mouth feel after I’m done brushing?” Hopefully, the answer is “great!”
Celebrate Small Wins
It’s important to mitigate the sense of shame you experience when you feel like you’re not measuring up, because this can be absolutely paralyzing. Recognize the effort you’re putting in, even when it’s hard. Every step forward is worth celebrating, even if it feels small.
Brushing your teeth once this week is progress. Adding flossing either with floss or an air flosser is a win. Taking a shower after a few days is big progress. Take the win.
You can also turn it into a challenge to create more wins. See if you can increase the frequency and then celebrate that win as well. Then reflect on how good it feels to have accomplished the task or how it benefits you in the long run.
Engage in Problem-Solving
If a hygiene task feels especially difficult, think about what might help. Ask yourself:
“What makes this task hard for me?”
“What could I change to make it easier?”
“What would make this task feel less stressful or more doable?”
Even small adjustments, like changing the time of day you do a task or finding a product you like better than your current one, can make a big difference.
Final Thoughts on Autism and Hygiene
Building better hygiene habits is a process, not something you need to perfect overnight. Prioritize fervently so you’re not trying to do too much at once. Then go at your own pace, and focus on progress rather than perfection.
When setbacks happen, try not to judge yourself harshly. This is really difficult, I know. Instead, think about what you need to feel supported and how you can approach the task again when you’re ready.
You deserve to feel comfortable and cared for, and that includes finding ways to take care of yourself that respect your needs. Small steps add up, and over time, you can create hygiene routines that work for you.