How to Brush Your Teeth Properly: A Simple 2-Minute Routine
Twice a day, 2 minutes, fluoride toothpaste, spit don't rinse: the everyday brushing habits the NHS and American Dental Association recommend, with an easy 4-part routine.
By the TurantTools Health team · Updated October 19, 2026 · 4 min read
Most of us brush every day, but small habits make a big difference: how long we brush, what toothpaste we use, and what we do straight after. Here's a simple routine based on advice from the UK's NHS and the American Dental Association.
The basics
- Brush twice a day: last thing at night and one other time.
- Brush for about 2 minutes each time. Most people stop well short of that.
- Use fluoride toothpaste. For adults the NHS suggests 1,350 to 1,500 ppm fluoride (check the tube).
- Spit, don't rinse. Rinsing with water washes the fluoride away.
- Clean between your teeth once a day with floss or small interdental brushes.
Why the night brush matters most
You make less saliva while you sleep, and saliva helps protect your teeth. Brushing before bed leaves a layer of fluoride on your teeth for the night. If you only manage one brush, make it this one.
A 2-minute routine
Splitting your mouth into four parts makes 2 minutes easy to get right:
| Time | Brush |
|---|---|
| 0:00–0:30 | Top right: outside, inside and chewing surfaces |
| 0:30–1:00 | Top left |
| 1:00–1:30 | Bottom left |
| 1:30–2:00 | Bottom right |
Angle the brush towards the gum line and use small, gentle circles. Brushing hard doesn't clean better, and it can wear your gums.
Habits that help your teeth
- Keep sugary food and drinks to mealtimes instead of snacking on them through the day.
- Drink water between meals.
- If you have something acidic like fruit juice or fizzy drinks, wait about an hour before brushing.
- Change your toothbrush, or the head of an electric brush, every 3 months or when the bristles splay.
- See a dentist for regular check-ups, as often as they recommend for you.