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✅ Daily Living Skills (ADLs & IADLs)
- 1. Lesson 1.1: Understanding Hygiene and Why It Matters 00:07:52
- 2. Lesson 1.2: Morning Hygiene Routine 00:07:56
- 3. Lesson 1.3: Bathing and Showering Skills 00:07:15
- 4. Lesson 1.4: Hair Care and Scalp Maintenance 00:07:51
- 5. Lesson 1.5: Nail and Skin Hygiene 00:07:45
- 6. Lesson 1.6: Oral Care and Dental Health 00:06:56
- 7. Lesson 1.7: Appropriate Use of Hygiene Products 00:07:23
- 8. Lesson 1.8: Personal Appearance and Dressing for the Day 00:07:10
- 9. Lesson 1.9: Understanding Cultural and Social Hygiene Norms 00:07:53
- 10. Lesson 1.10: Weekly Hygiene Tracker and Personal Goal Setting 00:05:42
- 11. Lesson 1.11: Maintaining Menstrual Hygiene (if applicable) 00:06:59
- 12. Lesson 1.12: Foot Care and Hygiene 00:07:01
- 13. Lesson 1.13: Shaving and Facial Grooming 00:07:03
- 14. Lesson 1.14: Using Public Restrooms Safely and Respectfully 00:06:28
- 15. Lesson 1.15: Hygiene and Mental Health Connection 00:06:15
- 16. Lesson 1.16: Using Timers and Visual Aids to Complete Hygiene Tasks 00:06:19
- 17. Lesson 1.17: Hygiene for Community and Social Settings 00:06:22
- 18. Lesson 1.18: Overcoming Barriers to Hygiene (Water Access, Motivation, Fear) 00:06:12
- 19. Lesson 1.19: Hygiene Emergencies: What To Do If You Miss a Day 00:05:40
- 20. Lesson 1.20: Personal Grooming Kit: What You Need and How to Organize It 00:05:18
- 21. Lesson 1.21: Recognizing When You Need to Refresh or Re-clean 00:05:31
- 22. Lesson 1.22: Cleaning and Disinfecting Personal Hygiene Tools 00:07:08
- 23. Lesson 1.23: Managing Hygiene on Low Energy or Mental Health Days 00:06:24
- 24. Lesson 1.24: Hygiene for Different Environments (Shelters, Shared Housing, Travel) 00:07:25
- 25. Lesson 1.25: Hygiene Product Safety and Expiration Dates 00:07:48
- 26. Lesson 1.26: Packing a Travel Hygiene Bag 00:06:40
- 27. Lesson 1.27: Skin Health and Monitoring for Irritations or Infections 00:06:40
- 28. Lesson 1.28: Cultural Sensitivity in Personal Grooming 00:07:11
- 29. Lesson 1.29: Scripting Hygiene Requests or Reminders for Support Systems 00:06:07
- 30. Lesson 1.30: Reflecting on Hygiene Habits and Setting Monthly Self-Care Goals 00:06:07
- 31. Lesson 1.31: How to Set Hygiene Reminders Using a Phone or Calendar 00:06:03
- 32. Lesson 1.32: Creating a Hygiene Checklist for Daily and Weekly Tasks 00:06:00
- 33. Lesson 1.33: Hygiene and Boundaries: Respecting Others in Shared Spaces 00:06:55
- 34. Lesson 1.34: How to Talk to a Provider About Hygiene Struggles 00:06:52
- 35. Lesson 1.35: Haircuts, Trims, and Maintenance Between Appointments 00:06:14
- 36. Lesson 1.36: Budgeting for Affordable Hygiene Products 00:06:07
- 37. Lesson 1.37: Keeping Hygiene Products Safe from Contamination 00:06:08
- 38. Lesson 1.38: The Role of Hygiene in Public Benefits and Housing Access 00:06:26
- 39. Lesson 1.39: Seasonal Hygiene Adjustments (Winter vs. Summer) 00:05:57
- 40. Lesson 1.40: Reviewing Personal Progress with a Hygiene Reflection Journal 00:05:35
- 41. Lesson 1.41: How Good Hygiene Prevents Illness and Infections 00:06:02
- 42. Lesson 1.42: When to Seek Medical Help for Skin, Mouth, or Hair Problems 00:05:45
- 43. Lesson 1.43: Creating a Safe and Accessible Hygiene Space at Home 00:05:56
- 44. Lesson 1.44: Emergency Hygiene Routines Without Running Water or Electricity 00:05:37
- 45. Lesson 1.45: Using Hygiene to Prepare for Doctor, Court, Job, or Housing Appointments 00:05:33
- 46. Lesson 1.46: Following Multi-Step Hygiene Instructions Without Help 00:05:41
- 47. Lesson 1.47: Cleaning Up After Yourself in Shared Bathrooms or Housing 00:05:45
- 48. Lesson 1.48: Personal Safety While Bathing or Grooming Alone 00:05:54
- 49. Lesson 1.49: How to Build a Backup Hygiene Kit for Crisis or Homelessness 00:05:40
- 50. Lesson 1.50: Practicing Daily Hygiene as a Long-Term Mental Health Goal 00:05:31
- 1. Lesson 4.1: Why Routines Matter for Mental Health and Independence 00:04:57
- 2. Lesson 4.2: Identifying Your Current Daily Routine 00:05:32
- 3. Lesson 4.3: Setting a Consistent Wake-Up and Bedtime 00:05:13
- 4. Lesson 4.4: Understanding Time Blocks vs. To-Do Lists 00:04:42
- 5. Lesson 4.5: Using Calendars and Planners to Stay on Track 00:04:38
- 6. Lesson 4.6: Managing Time with Alarms, Timers, and Reminders 00:05:06
- 7. Lesson 4.7: How to Prioritize When Everything Feels Urgent 00:04:35
- 8. Lesson 4.8: Creating a Visual Weekly Routine Map 00:04:40
- 9. Lesson 4.9: Planning for Downtime Without Losing Momentum 00:04:18
- 10. Lesson 4.10: Building a Morning Routine That Sets the Tone for Your Day 00:04:10
- 11. Lesson 4.11: Creating an Evening Wind-Down Routine 00:04:16
- 12. Lesson 4.12: Understanding Your Productive Hours 00:06:51
- 13. Lesson 4.13: Breaking Big Tasks Into Smaller Steps 00:04:46
- 14. Lesson 4.14: Planning for Appointments, Deadlines, and Check-Ins 00:06:53
- 15. Lesson 4.15: Creating a Daily Goal-Setting Habit 00:06:42
- 16. Lesson 4.16: Time Estimation: How Long Does It Really Take? 00:06:21
- 17. Lesson 4.17: Avoiding All-or-Nothing Thinking About Time 00:05:01
- 18. Lesson 4.18: Building Weekly Reflection Time Into Your Routine 00:04:36
- 19. Lesson 4.19: How to Recover from a Disrupted Routine 00:04:31
- 20. Lesson 4.20: Creating a Balanced Weekly Life Schedule 00:04:33
- 21. Lesson 4.21: Using Checklists to Stay Focused and Organized 00:04:17
- 22. Lesson 4.22: Planning Around Mental Health Symptoms or Flare-Ups 00:08:24
- 23. Lesson 4.23: Using Habit Tracking Tools to Build Consistency 00:08:08
- 24. Lesson 4.24: Identifying Time Wasters and Distraction Triggers 00:08:25
- 25. Lesson 4.25: Creating a Monthly Routine Reset 00:08:25
- 26. Lesson 4.26: How to Say “No” to Protect Your Time and Focus 00:08:00
- 27. Lesson 4.27: Keeping Routine During Transitions and Life Changes 00:04:34
- 28. Lesson 4.28: Making Time for Fun and Creativity 00:04:41
- 29. Lesson 4.29: Routine and Time Management for Job Readiness 00:08:02
- 30. Lesson 4.30: Personalizing Your Weekly Schedule Template 00:04:04
- 31. Lesson 4.31: Managing Time When You’re Feeling Overwhelmed 00:03:28
- 32. Lesson 4.32: Time Management for Parenting or Caregiving 00:03:25
- 33. Lesson 4.33: Building Structure During Unemployment or Downtime 00:07:22
- 34. Lesson 4.34: Planning Recovery Time After Social or Emotional Stress 00:07:19
- 35. Lesson 4.35: How to Build One New Habit at a Time 00:05:35
- 36. Lesson 4.36: Organizing Appointments, Documents, and Reminders 00:05:40
- 37. Lesson 4.37: Time Management for Medication and Treatment Plans 00:05:53
- 38. Lesson 4.38: How to Use a Whiteboard or Wall Chart Effectively 00:06:03
- 39. Lesson 4.39: Building Micro-Routines for Repetitive Daily Tasks 00:05:52
- 40. Lesson 4.40: Anchoring New Habits to Existing Routines 00:05:49
- 41. Lesson 4.41: Creating a Morning Activation Routine for Low-Energy Days 00:05:37
- 42. Lesson 4.42: Using Visual Timers to Stay on Task 00:05:40
- 43. Lesson 4.43: Scheduling Regular Self-Check-Ins 00:05:40
- 44. Lesson 4.44: Building a System for Remembering Daily Essentials 00:05:43
- 45. Lesson 4.45: Keeping a Time Journal to Identify Routine Barriers 00:05:40
- 46. Lesson 4.46: Learning to Plan in 15-Minute Increments 00:05:47
- 47. Lesson 4.47: Using Music or Audio Cues to Structure Your Day 00:05:57
- 48. Lesson 4.48: Planning Time for Chores Without Burning Out 00:05:45
- 49. Lesson 4.49: Integrating Routines Across Multiple Environments 00:06:12
- 50. Lesson 4.50: Final Time Management Reflection and Independence Plan 00:08:50
Course overview
Lesson Overview
4.11 – Creating an Evening Wind-Down Routine: Ending your day with structure signals your body that it’s time to slow down. A wind-down routine can include turning off bright screens, dimming lights, stretching lightly, or journaling thoughts before bed. These actions train your brain to separate work from rest, lowering stress hormones and promoting calm sleep. Avoid stimulating content or conversations that spike emotion. Instead, engage your senses with gentle cues like soothing music or lavender scents. Consistency strengthens the body’s internal clock, helping you fall asleep faster and wake up refreshed. This nightly rhythm reinforces stability and supports daytime productivity. When evenings become peaceful rituals, mornings feel lighter, and mental clarity improves. Over time, this transition teaches emotional regulation and shows how rest can be as productive as action.
About this course
Practical training to help individuals independently manage personal care, household tasks, and community responsibilities, building confidence and self-sufficiency in daily life.
This course includes:
- Progress tracking so you can see how far you’ve come
- Supportive materials you can download and keep for future use
- Flexibility to work at your own pace, when it fits your schedule