How to Motivate Yourself to Brush Your Teeth Every Day

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Teeth need daily attention and care. When we’re young, most of us are taught to brush our teeth twice a day. However, once you’re on your own, it can feel like a hassle or a chore to brush every day. If you’re not in the habit of brushing your teeth daily, there are things you can do to help turn brushing your teeth into a daily habit. Your smile and breath will improve noticeably, making the habit even easier to keep up.

Part 1
Part 1 of 3:

Creating a Routine

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  1. Dentists recommend brushing your teeth twice a day-- sometimes more. [1] 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. [2]
  2. 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.
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  3. 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! [3]
    • You can also try brushing while you are in the shower. This may help you to make it a habit.
  4. 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.
  5. 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. [4]
    • You can listen to your favorite song each time you brush. This can even help you mark how much time you spend brushing! [5]
    • 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.
  6. 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. [6]
    • 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.
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Part 2
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Staying Motivated

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  1. 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. [7]
    • 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

    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
    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.

  2. 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. [8]
    • 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.
  3. 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. [9]
    • Ask your dentist to tell you what you might be doing wrong and how you can improve your brushing habits.
  4. 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. [10]
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Part 3
Part 3 of 3:

Understanding the Reasons to Brush

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  1. 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. [11]
    • 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. [12] 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.
  2. Brushing your teeth doesn’t just affect your mouth. Good dental hygiene has been linked to other benefits as well: [13]
    • 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.
  3. 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. [14]
  4. 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.
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Expert Q&A

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  • Question
    How do you motiivate someone to brush their teeth every day?
    Tu Anh Vu, DMD
    Board Certified Dentist
    Dr. Tu Anh Vu is a Board Certified Dentist and Owner of Tu's Dental, her private practice, in Brooklyn, New York. With over six years of clinical experience, Dr. Vu helps adults and kids of all ages get over their anxiety with dental phobia. Dr. Vu has conducted research related to finding the cure for Kaposi Sarcoma cancer and has presented her research at the Hinman Meeting in Memphis. She received her undergraduate degree from Bryn Mawr College and a DMD from the University of Pennsylvania School of Dental Medicine.
    Tu Anh Vu, DMD
    Board Certified Dentist
    Expert Answer
    Make teeth brushing into a regular habit, something you do at the same time every day, like right when you wake up and just before bed.
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      Tips

      • If you miss a day, don’t get discouraged. In fact, as soon as you notice that you missed a day, go brush your teeth to make up for it. There’s no harm in brushing in the middle of the day if you missed the day before.
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      • If you live with roommates or family members, you can copy their routine. If you see someone heading into the bathroom to brush their teeth, tell yourself you’ll go in after them.
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      • Start and restart as needed. It’s never too late to start brushing your teeth regularly. Even if you fall off the wagon, you can always get back on.
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      References

      1. ↑ Tu Anh Vu, DMD. Board Certified Dentist. Expert Interview. 20 May 2020.
      2. ↑ http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/brushing-your-teeth/faq-20058193
      3. ↑ http://www.lifehack.org/articles/featured/18-tricks-to-make-new-habits-stick.html
      4. ↑ Tu Anh Vu, DMD. Board Certified Dentist. Expert Interview. 20 May 2020.
      5. ↑ Tu Anh Vu, DMD. Board Certified Dentist. Expert Interview. 20 May 2020.
      6. ↑ http://www.lifehack.org/articles/featured/18-tricks-to-make-new-habits-stick.html
      7. ↑ https://www.deltadentalins.com/oral_health/select_toothpaste.html
      8. ↑ http://99u.com/articles/7230/hacking-habits-how-to-make-new-behaviors-last-for-good
      9. ↑ Tu Anh Vu, DMD. Board Certified Dentist. Expert Interview. 20 May 2020.
      1. ↑ http://www.pickthebrain.com/blog/strategies-for-breaking-bad-habits-and-cultivating-good-ones/
      2. ↑ http://www.yourdentistryguide.com/root-canal-procedure/
      3. ↑ http://www.yourdentistryguide.com/tooth-extraction/
      4. ↑ http://www.livescience.com/40195-oral-health-body.html
      5. ↑ Tu Anh Vu, DMD. Board Certified Dentist. Expert Interview. 20 May 2020.

      About This Article

      Article Summary X

      To motivate yourself to brush your teeth, try listening to your favorite song every time you brush, which will make it more fun. You can also try buying a flavored toothpaste to make the process more enjoyable. If you have trouble remembering to brush your teeth, set 2 alarms on your phone, one for in the morning and one for in the evening to remind yourself to brush. It’s also easier to stay motivated when you give yourself a goals, so try setting a goal to brush every day for 1 week and reward yourself when you complete it! The reward can be anything you’d like, such as taking yourself out for dinner or buying yourself something nice. To learn how to ask your dentist for advice on staying motivated, read more from our Dental co-author.

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