A low-effort personal-care system on the same office + training week as the health plan. One rule runs through all of it: gentle daily care, the right active for each specific problem, lukewarm water everywhere, and never over-treat.
// source of truth is grooming-plan.md — this HTML is a view of it. Edit the markdown first, then re-sync this page so nothing drifts.
// 01 every day (fixed)
The daily baseline
Independent of badminton. The face routine runs morning + night on its own clock; bath timing flexes around the game.
Morning
Face: Cetaphil cleanse → light moisturizer → Minimalist SPF 50 (last, generous ~2 finger-lengths, ~15 min before going out).
After main bath
Body: Cetaphil lotion on slightly damp skin within ~5 min, on dry-prone zones (shins, forearms, back). Winter / very dry days: Cetaphil Cream.
Night
Face: Cetaphil cleanse → light moisturizer. Underarms: Dove Men+Care antiperspirant on clean, dry skin before bed.
Anytime
Hair: neem wide-tooth comb, gentle. Lips: balm (esp. winter).
bath timing
Main bath is the evening one, after badminton or strength (when sweat + scalp actually need it). A morning shower is an optional quick water rinse — keep soap/shampoo for the evening, never double-cleanse. Sunday (gym is morning) the main bath is the after-gym oil session.
// 02 the hair week
Weekly schedule
Four washes a week — anti-dandruff twice, gentle twice, two rinses. Badminton Mon/Wed/Fri, strength Tue/Sat, gym Sun, rest Thu; the wash lands on the post-session shower.
Day
Activity
Main bath
Hair
Mon
badminton
eve · post-game
Gentle shampoo
Tue
strength A
eve · post-workout
Water rinse
Wed
badminton
eve · post-game
Anti-dandruff — scalp, 2–3 min soak
Thu
rest
morning
No wash
Fri
badminton
eve · post-game
Gentle shampoo
Sat
strength B
eve · post-workout
Water rinse
Sun
gym
after gym
Pre-wash jojoba oil 30–60 min → anti-dandruff; comb through
why this shape
Anti-dandruff lands on Sun + Wed (3–4 days apart) — close enough to control the dandruff, far enough not to over-treat. Oil pre-wash is Sunday (gym is morning, so there's time for the soak before washing). Gentle Mon + Fri (post-badminton). Tue + Sat are water rinses after strength sessions — lighter sweat than badminton, no shampoo needed. Thu is rest, no wash.
// 03 wash & oil
How to wash
Procedure
AD Lukewarm soak → coin-sized blob to whole scalp → fingertip massage ~1 min → leave 2–3 min (active needs contact time) → rinse well.
gentle Same, but no 2–3 min wait.
conditioner Optional — pea-size on the 3" top only if it feels dry; never scalp/sides.
Sun oil Few drops jojoba to scalp, fingertip massage 2–3 min, comb through, leave 30–60 min (never overnight, no coconut on scalp), then wash out with the Minimalist shampoo.
rinse days Lukewarm water rinse of the scalp after the game — no shampoo.
towel Blot/press, never rub. Air-dry over heat styling.
// 04 body, skin & sweat
Below the neck
Body wash: Cetaphil Gentle / Dove Sensitive (dropped Dettol — antiseptic soap is for wounds, not daily use). Lukewarm; soap the zones that need it, water for the rest; don't over-scrub.
Moisturizer: Cetaphil lotion year-round on damp skin after the main bath; Cetaphil Cream (or Nivea/Vaseline) in winter.
Antiperspirant: regular Dove Men+Care at night on dry underarms. Baseline sweat is normal — heavy only during badminton, which no antiperspirant stops and the post-game shower handles. Clinical-grade not needed.
Face (normal skin): twice a day max, lukewarm, pat dry. Sunscreen every morning is the highest-value step.
occasional groin-crease itch
Not a daily-routine item. Only an occasional mild fungal itch in the groin crease (not recurrent; no feet involvement). Keep the crease dry after washing. If a flare comes, an antifungal cream (clotrimazole) clears it; a dusting of Candid powder before badminton helps if one is starting. Nothing more needed.
Once flaking is gone, drop Minimalist to once a week (keep Sunday) and make Wednesday a gentle wash — maintenance, not constant treatment.
Introduce new products one at a time, a few days apart, to tell what helps or irritates.
Give the switch 4–6 weeks before judging hairfall — changes show on a lag.
not medical advice
A sensible general routine, not a prescription. For persistent dandruff, a groin-crease flare that doesn't clear with an antifungal cream, or any sustained shedding / visible thinning, see a dermatologist.