The Body Basics Workbook | Sensory-Friendly Hygiene and Self-Care Routines for ADHD and Autistic Adults | Printable PDF

You know you should shower. You also know the water will be the wrong temperature, the towel will feel scratchy, and getting dressed afterwards is a whole second job. So it waits. 🚿

That isn't laziness. Hygiene asks a lot of ADHD and autistic brains: lots of small steps, lots of sensory input, and no reward you can feel right away. The Body Basics Workbook helps you figure out what actually gets in the way for you, then build routines that work with your senses and your energy instead of against them.

What's inside (13 pages):

• What gets in the way: a word bank of real blockers (wet hair afterwards, toothpaste that burns, forgetting it exists...) and space to name your biggest one
• My shower plan: the whole thing as tiny steps, including the bits nobody mentions
• Three sizes of clean: full tank, half tank and running-on-empty versions, so a hard day still has a plan
• My teeth plan, with a simple weekly tracker
• Sensory swap list: what bugs you, what to try instead, what worked
• The in-between stuff: hair, nails, deodorant, sheets, with how often works for you
• Haircuts and dentist visits: what to ask for, plus word-for-word scripts
• A no-guilt weekly check-in, a restock list for the exact products you can stand, and a low-battery plan for burnout weeks
• 8 cut-out bathroom cards 🧼

Good to know:

• Instant download: ZIP with US Letter and A4 PDFs plus a READ ME
• Print it, or fill it in on a tablet in GoodNotes, Notability or any PDF app
• Personal use for your household
• A self-help workbook, not medical advice. For questions about your skin, teeth or health, ask your doctor, dentist or pharmacist.

How this was made: Made by Alice Market Creative with AI assistance: the cover and page illustrations were created with AI image-generation tools, and the writing was drafted with AI help, then reviewed and edited by the seller.