Everyday Routines: What Dermatology, Dental, Sleep and Activity Guidance Actually Says

The Selfbaus plan is built from published guidance from professional bodies, not from anything detected in your photo. This article shows where each routine comes from and what the source does and does not claim.

How to read the evidence labels

• Guideline: a professional body or government source says to do this.
• Study: one experiment or observational study, with its sample stated.
• Style: convention or preference. No validated evidence.

Skin: cleanse, moisturize, protect

The American Academy of Dermatology (AAD) advises a gentle, non-abrasive, alcohol-free cleanser applied with fingertips, lukewarm water, no scrubbing, pat dry, and washing twice a day and after heavy sweating. For dry or itchy skin it advises moisturizer. Its men's skin care page says moisturizer traps water in the skin, which can help reduce the appearance of fine lines, and suggests applying it while skin is still damp. It also says skin type (sensitive, normal, dry, oily, combination) shapes product choice and that there is no one-size-fits-all approach.

For sun protection the AAD recommends SPF 30 or higher, broad-spectrum, water-resistant sunscreen, applied about 15 minutes before going out, about 1 ounce for exposed body skin and at least 1 teaspoon for the face, reapplied every two hours and after swimming or sweating. It notes UV reaches skin on cloudy days and in winter, and that new or changing spots should be checked by a dermatologist. These recommendations are about protecting skin. They are not measured appearance outcomes.

Sources: https://www.aad.org/public/everyday-care/skin-care-basics/care/face-washing-101 , https://www.aad.org/public/everyday-care/skin-care-basics/care/skin-care-for-men , https://www.aad.org/public/everyday-care/sun-protection/shade-clothing-sunscreen/how-to-apply-sunscreen/

Shaving

The AAD's razor bump advice: shave when hair is soft, in the direction hair grows, with a moisturizing shaving cream, replace a disposable razor after 5 to 7 shaves, and shave more often (daily or every 2 to 3 days) so hair has less time to curve. It also says growing hair out removes the cause of razor bumps. Source: https://www.aad.org/public/everyday-care/skin-care-basics/hair/razor-bump-prevention

Hair and scalp

The AAD's hair tips: know your hair type, wash according to how oily or dirty your hair gets, shampoo the scalp, condition, detangle gently, and limit heat. Hair loss is a medical topic and is out of scope here. Source: https://www.aad.org/public/everyday-care/hair-scalp-care/hair/healthy-hair-tips

Teeth

The American Dental Association recommends brushing twice a day with fluoride toothpaste for two minutes and cleaning between teeth daily, and notes the best way to clean between teeth is the one a person will do regularly. It also acknowledges that brushing-duration evidence relies on plaque as a surrogate measure. Source: https://www.ada.org/resources/ada-library/oral-health-topics/home-care

Sleep and activity

The CDC lists 7 or more hours of sleep per night for adults aged 18 to 60 (https://cdc.gov/sleep/about/index.html). The NHS recommends at least 150 minutes of moderate (or 75 of vigorous) activity a week and strengthening work on at least 2 days, and suggests talking to a GP first if you have not exercised for some time or have a medical condition (https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/). Whether a rested face looks different to others is a separate question; see the perceived health article for what one experiment found.

Style choices

Hair length, beard, glasses and similar choices are style. We did not find validated evidence that a particular cut or frame changes how a face is judged, and Selfbaus does not suggest one will "balance" a measured ratio. Our ratios are descriptive and have no validated norms.

What the plan does and does not do

You choose the categories. The plan lists what you chose, and the checkoffs track whether you did them. Selfbaus does not detect your skin, hair or habits from your photo, does not diagnose, and does not predict that a routine will change how you look. If something concerns you, the guidance sources above all say to see a dermatologist, dentist or doctor.