Minimum Viable Self-Care

For when on bad days, showering, brushing teeth, or changing clothes feels impossible, and the gap between 'good days' and 'bad days' makes you feel worse

Steps

Define your floor: the absolute minimum version of each task. Teeth: one swipe. Shower: a wet wipe wash. Clothes: fresh top
Stock a 'bad day kit' in your bathroom: wet wipes, dry shampoo, mouthwash, deodorant, a fresh soft t-shirt
Pair each task with something easier you already do: wipes after the loo, mouthwash while the kettle boils
Track 'done at all', not 'done well'. A 30-second tooth brush counts. A wet-wipe day counts
On good-enough days, do a slightly fuller version. Never punish yourself for using the floor option

What you need

A small bad-day kit kept visible, permission to do the minimum

Why it works

Hygiene tasks are sensory, sequencing, and motivation-heavy all at once. Defining a floor version removes the all-or-nothing thinking that ADHD and autistic brains can fall into, so something always happens.

Age guidance

Adults and older teens.

Real-world example

An autistic adult went days without showering during burnout, then felt worse. A box of wipes and a clean t-shirt on the chair meant 'bad days' still ended feeling marginally cared for, and full showers came back sooner.

Troubleshooting

If even the floor feels too much, halve it again. Half a swipe is more than nothing
If executive dysfunction means you can't start, set a 2-minute timer and only commit to that
If self-care has been gone for weeks, that's a sign to ask for support, not to push harder alone