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How to remember to brush your teeth with ADHD

12 October 2026 · by James, who made Brush Buddies

If you have ADHD, you probably already know why brushing matters. Knowing isn’t the hard part. The hard part is the moment itself: you’re deep in something, time slips away, and suddenly it’s 1am and the toothbrush feels a mile away.

I built Brush Buddies because that was me. These are the things that have actually helped, mine and other people’s. None of them needs willpower. They’re about making the cue easier to notice and the task easier to start.

1. Put the reminder where your attention already is

A phone alarm in another room is easy to miss or swipe away. If you spend most of the day at a computer, a reminder that shows up on the screen you’re looking at is much harder to lose. That’s the whole idea behind Brush Buddies: the reminder comes to you, on your open tab.

2. Tie brushing to something that already happens

“Habit stacking” sounds fancy, but it just means attaching a new thing to an old one. A few that work well:

• Brush straight after your first coffee or tea.
• Brush when you shut the laptop for the night.
• Brush after lunch, before you sit back down.

3. Make the first step tiny

“Go and brush your teeth” is a big ask when your brain is busy. “Pick up the toothbrush” is smaller. Once it’s in your hand, the rest usually follows. Some people keep a spare toothbrush and toothpaste in a different room, such as a downstairs loo or a desk drawer at work, so the first step is shorter.

4. Use a timer you don’t have to watch

The NHS suggests brushing twice a day for about 2 minutes. Two minutes can feel endless, or it can vanish. A song, a short podcast segment or an electric toothbrush with a built-in timer takes the counting off your plate.

5. Snooze is allowed

If a reminder lands mid-sentence, it’s fine not to drop everything. A short snooze gives you time to finish the thought. Then the reminder comes back, so it doesn’t vanish. Brush Buddies has a snooze button for exactly this reason.

6. Drop the streaks and the guilt

Missing a brush is normal. Streak counters and red warnings can turn one missed evening into a reason to give up. Brush Buddies doesn’t track streaks or shame you. The next reminder is just a fresh start.

7. Make it a bit nicer

A toothpaste flavour you like, a soft-bristled brush and a calm, predictable chime can all make the moment less of a chore. If you’d like some ideas, there’s a short recommended kit on the Brush Buddies home page.

This article shares everyday habit ideas, not medical advice. For anything about your own teeth or gums, please talk to your dentist. The brushing guidance above follows the NHS advice on keeping your teeth clean.