Cover your teeth and the spaces between them

Brush the outside, inside and chewing surfaces of your teeth. Following the same route around your mouth can help you avoid missing an area. A timer gives you a reference for how long you have brushed; you still need to take care to reach each surface.

Cleaning between teeth complements brushing. Ask your dentist which tool suits your spaces and how to use it, whether that is floss or interdental brushes. The choice depends on your mouth and how comfortably you can use the technique.

After brushing, the NHS recommends spitting out excess toothpaste without immediately rinsing your mouth with water. This keeps the fluoride from the toothpaste on your teeth.

References: [1] Ameli · [2] NHS · [3] ADA

Which supplies should you keep to hand?

France’s national health insurance (Ameli) generally recommends a small-headed, soft toothbrush. Choose a manual or electric brush according to your needs and the advice you receive from your dentist. If you are unsure of your technique, bring your brush to your next appointment and ask for a demonstration. That gives you something more specific to work with than trying to copy a still photograph.

Keep your toothbrush, toothpaste and interdental cleaning tools together. When traveling, pack them with your toiletries so your routine can come with you.

  • For your next appointment: note the toothpaste and interdental cleaning tools you use.
  • If a technique feels difficult: tell your dentist exactly which area or step is giving you trouble.

References: [1] Ameli · [3] ADA

A morning and evening example

Use this as an example to fit around your schedule and your dentist’s recommendations. Ameli places morning brushing after breakfast; the NHS emphasizes brushing before bed. Also choose a daily opportunity to clean between your teeth.

Three cues for your dayAn example for adults, to fit around your schedule and your dentist’s advice.
  • In the morning2minutesBrushingFluoride toothpasteA cue before getting dressed.
  • During the day1time each dayCleaning between teethTools suited to youChoose a moment when you have time.
  • Before bed2minutesBrushingFluoride toothpasteHave your supplies ready before getting into bed.

Cleaning between teeth can fit at another time: the diagram does not prescribe an order relative to brushing.

References: [1] Ameli · [2] NHS · [3] ADA

My checklist for today

A memory aid for adults. This list is not saved; reload the page to start again. No answers are sent anywhere.

If you often forget, change one practical detail

Look for the obstacle that keeps returning. If you remember brushing only once you are in bed, set a reminder for when you prepare your things for the morning. If your interdental cleaning tools are in another cupboard, move them beside your toothbrush.

Do you plan to brush after one episode of a series, then fall asleep on the sofa? Try brushing before you settle down. Change one part of your evening and see whether it helps you keep the habit.

Tick only what you have done and leave anything you forgot blank. The three checklist items work on paper too.

Understand coffee, tea and surface stains

Sources and further reading

General information for adults, prepared by the Enamel team from the sources above. Not clinically reviewed. Ask your dentist for advice specific to your teeth. Our editorial approach.