Creating a Routine
Decide how many times a day you will brush your teeth. Dentists recommend brushing your teeth twice a day-- sometimes more. However, if you’re struggling to even brush once a day, you may want to start there. Over time, as brushing becomes a habit and you feel its benefits, you’ll likely start brushing more often naturally.
Choose an activity you do every day. This can be washing your face, brushing your hair, or taking a shower. Determine to brush your teeth every time you do that activity. Be realistic about your schedule. If you tend to oversleep and run late to work, adding something else into your morning routine might be difficult. If you usually come home in the evening feeling exhausted, that might not be the best time to add in a new routine. You may feel too lazy or tired to stick with your plan. However, as soon as brushing becomes routine for you, it will feel like a normal part of your day.
Place your toothpaste and toothbrush where you’ll see them. If you plan to brush every time you shower, keep your toothbrush and toothpaste near the shampoo. If you’re going to brush when you wash your face, keep them right on top of your face wash, so you’ll have to pick them up! You can also try brushing while you are in the shower. This may help you to make it a habit.
Set an alarm. Set an alarm to remind you to brush each day in case you skip your designated time. Choose a time when you’re likely to be home, so there’s no excuse to not brush. An alarm can be like a backup plan. For example, if you ended up not showering today, the alarm will still remind you to brush your teeth.
Make your routine fun. It's difficult to keep to routines that aren't enjoyable. If you make your routine fun, you're more likely to stick to it. You can listen to your favorite song each time you brush. This can even help you mark how much time you spend brushing! Brushing your teeth doesn't take too much focus, so feel free to watch TV or listen to the radio while you do it. Imagine that you will be getting a Hollywood smile if you keep on brushing. Take some silly selfies while you brush and send them to friends. You can even add captions like, "sticking to my routine!" to let them know about your commitment. YouTube has plenty of "toothbrush timer" videos that let you watch a clip of a movie or TV show for two minutes.
Brush every day for thirty days. Thirty days is an achievable and admirable goal. Doing something for thirty days straight helps to turn that activity into a habit. Keep track on a calendar or in a date book. Make a mark on your calendar for each day that you brush. Keep your calendar in the bathroom, so you’ll see it when you’re tempted to skip brushing. If you miss a day, don’t beat yourself up. Just resolve to get back on track the next day.
Staying Motivated
Make brushing enjoyable. If you see brushing your teeth as a chore, you’re less likely to keep at it. Do what you can to make the process enjoyable. Choose products that you like, and that are comfortable for you. Choose a toothpaste that you like. Toothpaste comes in many flavors including mint, anise, and cinnamon. They’re all essentially the same in terms of effectiveness as long as they contain fluoride. Be sure that your toothpaste has the ADA seal of approval. Choose a toothbrush that fits comfortably in your hand and in your mouth. Soft bristles can feel good on sensitive gums and teeth and they will also protect your gums against gum recession. EXPERT TIP Pradeep Adatrow, DDS, MS Pradeep Adatrow, DDS, MS Board Certified Dentist & Oral Surgeon Dr. Pradeep Adatrow is the only board certified Dentist, Periodontist, and Prosthodontist in the southern United States. With over 15 years of experience, Dr. Adatrow specializes in dental implants, TMJ treatments, periodontal plastic surgery, surgical and non-surgical periodontics, bone regeneration, laser treatments, and soft tissue and gum graft procedures. He received a BS in Epidemiology and Biostatistics from the University of Alabama and earned his Doctor of Dental Surgery (DDS) degree from the University of Tennessee College of Dentistry. Dr. Adatrow then completed a three-year postgraduate program in periodontics and implantology at Indiana University and went on to complete another three-year postdoctoral program in advanced prosthodontics from the University of Tennessee. He also serves as a full-time professor and the Director of Surgical Prosthodontics at the University of Tennessee. Dr. Adatrow received the Dean's Junior Faculty Award and the John Diggs Faculty Award, and he was inducted into the Deans Odontological Society. He is board certified by the American Board of Periodontology and is a Fellow of the prestigious International College of Dentistry – a feat that only 10,000 others worldwide can claim. Pradeep Adatrow, DDS, MS Pradeep Adatrow, DDS, MS Board Certified Dentist & Oral Surgeon Mindfulness makes brushing peaceful. Brushing can feel like a chore, but it doesn't have to. Try being fully present — play calming music or think happy thoughts. Make it a peaceful ritual.
Reward yourself. Rewards can be big or small, but they should be significant to you. Decide ahead of time what your reward will be, and how long you’ll have to keep up your routine to earn it. Tell a friend or loved one what your reward will be. They can remind you if you start to lose motivation. When you earn your first reward, take the time to enjoy it. Then set a new reward for a new goal. Rewards don't have to be related to your teeth at all! You can take yourself out to a great meal, or splurge on a purchase you wouldn't otherwise make.
Visit the dentist. No one can give you more accurate feedback on your progress than your dentist. Regular appointments for checkups and cleanings are essentially feedback sessions to see how your brushing has improved your dental health. Talk to your dentist about your efforts to brush regularly and the progress you’ve made. Ask your dentist to tell you what you might be doing wrong and how you can improve your brushing habits.
Notice any changes in how you feel. Once you’ve been brushing your teeth regularly for a while, you may feel more confident. Your smile and breath are likely more clean and fresh than they were before. Take the time to enjoy that newfound confidence; it’s just what you need to stick with your new habit.
Understanding the Reasons to Brush
Learn how brushing affects your teeth. The more you know, the more motivated you’re likely to feel. There are plenty of websites about the importance of good dental hygiene. Find reasons that are personally compelling to you. Here are some examples: Brushing your teeth daily helps prevent cavities. Cavities can make eating painful, and are costly to get filled. A cavity that grows too big due to negligence can require a root canal, which costs an average of $900. If a tooth gets so bad that it’s unable to be saved, it may need to be pulled. When a tooth is pulled, the teeth and jaw around that spot become weaker over time and the bone suffers resorption. Forces on your teeth will change and an entire series of problems will occur. If your teeth are sensitive to hot or cold, a toothpaste for sensitive teeth can help change that. These toothpastes contain minerals that help protect the nerves in the teeth and make them less sensitive.
Learn the other health benefits of brushing. Brushing your teeth doesn’t just affect your mouth. Good dental hygiene has been linked to other benefits as well: Poor dental hygiene can be linked to respiratory diseases, like pneumonia and COPD (chronic obstructive pulmonary disease). These diseases can be quite serious, and good dental hygiene can help prevent them. Poor dental hygiene leads to gum disease, or gingivitis. Gingivitis has been linked with an increased risk of preterm birth in pregnant women. Periodontitis, which follows gingivitis, can be linked to heart disease and this creates a constant level of bacteria in the circulatory system. Oral bacteria have also been linked to knee arthritis and rheumatoid arthritis in a 2012 study.
Look at pictures. Taking care of your teeth also leads to a better-looking smile. Compare images of people with healthy teeth to those who’ve neglected their teeth. The difference is likely to be a great motivator. Find strong visuals that will leave an impact on you. Some people may be missing teeth or have yellowed, cracked, or blackened teeth. Without daily brushing, your teeth could eventually look like this as well. You might even look at pictures of yourself from before and after brushing your teeth! Seeing the positive results of this habit can be a great motivator.
Get insight from your dentist. Dentists have seen it all. If you’re having trouble believing how important dental hygiene is, ask your dentist or dental hygienist. They will have plenty of knowledge and experience to share. Dentists may have useful charts or pamphlets that you can bring home. These can serve as reminders of the importance of dental hygiene.
Comments
0 comment