Clear & even skin · 12 weeks
Clear Skin
12 weeks of guideline-based acne care, built up gently.
- Length
- 12 weeks
- For
- Women, Men
- What to expect
- Fewer inflamed spots: 4–6 weeks. Clearer skin: 8–12 weeks. Purging (temporary) possible weeks 2–4.
The goal: Fewer spots, fewer new dark marks, a maintenance routine.
Start this program
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The plan
Weeks 1–2
Calm base
Gentle cleanse, non-comedogenic moisturiser, SPF, hands off.
A tolerant barrier lets you use actives long enough to work.
Morning
Gentle cleanse (or water rinse)
Lukewarm water; a 5-cent-coin amount of fragrance-free, soap-free cleanser; massage 30–60 seconds with fingertips; rinse; pat dry — never rub.
Why: Removes overnight oil and sweat without stripping the barrier lipids that keep water in.
Fragrance-free moisturiser
Apply within 3 minutes of patting dry, while skin is slightly damp: a 10-cent-coin amount for face and neck, pressed in, not rubbed hard.
Why: Humectants pull water into the outer layer; occlusives and ceramides seal it in, reducing transepidermal water loss.
Broad-spectrum SPF 30+ (tinted with iron oxides if you have dark marks)
Two-finger rule: squeeze a line along your index and middle fingers for face and neck. Apply as the last skincare step, 15 minutes before going out. Reapply every 2 hours outdoors or after sweating.
Leave on: 15 min before sun
Why: UVA, UVB and visible light all switch on pigment cells; tinted iron-oxide formulas also block visible light, which matters most in darker skin.
Evening
Evening cleanse
If you wore sunscreen or makeup, cleanse twice (first pass loosens, second cleans). 60 seconds total per pass, lukewarm water, pat dry.
Why: Sunscreen and makeup left overnight can clog pores; a thorough but gentle cleanse prepares skin for treatments.
Fragrance-free moisturiser
Apply within 3 minutes of patting dry, while skin is slightly damp: a 10-cent-coin amount for face and neck, pressed in, not rubbed hard.
Why: Humectants pull water into the outer layer; occlusives and ceramides seal it in, reducing transepidermal water loss.
Habits
Hands off
No picking, squeezing or scrubbing spots; if tempted, cover with a hydrocolloid patch.
Why: Picking pushes inflammation deeper — the main cause of lasting dark marks and scars on darker skin.
Fresh pillowcase
Change or turn your pillowcase every 2–3 days; satin or silk if you can.
Why: Reduces oil, product and bacteria on the skin and friction on hair.
Hair products off the hairline
Apply oils/pomades to lengths, not edges; wipe forehead after styling.
Why: Pomade acne along the hairline is common.
Food
One swap a day
Swap one sugary drink or snack for water/fruit.
Why: High-glycaemic diets may worsen acne in some people.
Weeks 3–6
Treat
Benzoyl peroxide wash AM; adapalene PM, slowly increased.
NICE recommends a topical retinoid with benzoyl peroxide as first-line combination.
Morning
Benzoyl peroxide wash (2.5–5%)
Morning: lather on damp skin over acne areas, leave 1–2 minutes ("short contact"), rinse well. White towels/pillowcases — it bleaches fabric.
Leave on: leave 1–2 min
Why: Kills acne bacteria without causing antibiotic resistance; short contact gives benefit with less irritation.
Fragrance-free moisturiser
Apply within 3 minutes of patting dry, while skin is slightly damp: a 10-cent-coin amount for face and neck, pressed in, not rubbed hard.
Why: Humectants pull water into the outer layer; occlusives and ceramides seal it in, reducing transepidermal water loss.
Broad-spectrum SPF 30+ (tinted with iron oxides if you have dark marks)
Two-finger rule: squeeze a line along your index and middle fingers for face and neck. Apply as the last skincare step, 15 minutes before going out. Reapply every 2 hours outdoors or after sweating.
Leave on: 15 min before sun
Why: UVA, UVB and visible light all switch on pigment cells; tinted iron-oxide formulas also block visible light, which matters most in darker skin.
Evening
Evening cleanse
If you wore sunscreen or makeup, cleanse twice (first pass loosens, second cleans). 60 seconds total per pass, lukewarm water, pat dry.
Why: Sunscreen and makeup left overnight can clog pores; a thorough but gentle cleanse prepares skin for treatments.
Adapalene 0.1% gel (retinoid)
Night only. Skin completely dry (wait 20 minutes after washing). ONE pea-size amount for the whole face — dot on 5 points and spread; avoid eye corners, nostrils and lips. Weeks 1–2: every third night; weeks 3–4: alternate nights; then nightly if comfortable. Moisturiser on top ("sandwich" with moisturiser underneath if dry). Not in pregnancy.
Leave on: 20 min on dry skin
Why: Retinoids normalise how cells shed inside pores so they stop clogging, reduce inflammation and fade marks. Benefit shows at 8–12 weeks; early dryness is expected.
Fragrance-free moisturiser
Apply within 3 minutes of patting dry, while skin is slightly damp: a 10-cent-coin amount for face and neck, pressed in, not rubbed hard.
Why: Humectants pull water into the outer layer; occlusives and ceramides seal it in, reducing transepidermal water loss.
Habits
Hands off
No picking, squeezing or scrubbing spots; if tempted, cover with a hydrocolloid patch.
Why: Picking pushes inflammation deeper — the main cause of lasting dark marks and scars on darker skin.
Weekly progress photo
Same place, same daylight by a window, no filter, no makeup; front, left and right.
Why: Change is slow; consistent photos show progress memory cannot.
Food
Hydration
Water with each meal and whenever thirsty; more in heat and harmattan.
Why: Supports overall health; skin hydration is mostly about the barrier, so pair water with moisturiser.
Weeks 7–12
Continue & protect marks
Keep going; add azelaic acid on non-retinoid mornings for marks if tolerated.
Benefit builds to 12 weeks; stopping early is the commonest reason for failure.
Morning
Benzoyl peroxide wash (2.5–5%)
Morning: lather on damp skin over acne areas, leave 1–2 minutes ("short contact"), rinse well. White towels/pillowcases — it bleaches fabric.
Leave on: leave 1–2 min
Why: Kills acne bacteria without causing antibiotic resistance; short contact gives benefit with less irritation.
Fragrance-free moisturiser
Apply within 3 minutes of patting dry, while skin is slightly damp: a 10-cent-coin amount for face and neck, pressed in, not rubbed hard.
Why: Humectants pull water into the outer layer; occlusives and ceramides seal it in, reducing transepidermal water loss.
Broad-spectrum SPF 30+ (tinted with iron oxides if you have dark marks)
Two-finger rule: squeeze a line along your index and middle fingers for face and neck. Apply as the last skincare step, 15 minutes before going out. Reapply every 2 hours outdoors or after sweating.
Leave on: 15 min before sun
Why: UVA, UVB and visible light all switch on pigment cells; tinted iron-oxide formulas also block visible light, which matters most in darker skin.
Evening
Evening cleanse
If you wore sunscreen or makeup, cleanse twice (first pass loosens, second cleans). 60 seconds total per pass, lukewarm water, pat dry.
Why: Sunscreen and makeup left overnight can clog pores; a thorough but gentle cleanse prepares skin for treatments.
Adapalene 0.1% gel (retinoid)
Night only. Skin completely dry (wait 20 minutes after washing). ONE pea-size amount for the whole face — dot on 5 points and spread; avoid eye corners, nostrils and lips. Weeks 1–2: every third night; weeks 3–4: alternate nights; then nightly if comfortable. Moisturiser on top ("sandwich" with moisturiser underneath if dry). Not in pregnancy.
Leave on: 20 min on dry skin
Why: Retinoids normalise how cells shed inside pores so they stop clogging, reduce inflammation and fade marks. Benefit shows at 8–12 weeks; early dryness is expected.
Fragrance-free moisturiser
Apply within 3 minutes of patting dry, while skin is slightly damp: a 10-cent-coin amount for face and neck, pressed in, not rubbed hard.
Why: Humectants pull water into the outer layer; occlusives and ceramides seal it in, reducing transepidermal water loss.
Habits
Hands off
No picking, squeezing or scrubbing spots; if tempted, cover with a hydrocolloid patch.
Why: Picking pushes inflammation deeper — the main cause of lasting dark marks and scars on darker skin.
Weekly progress photo
Same place, same daylight by a window, no filter, no makeup; front, left and right.
Why: Change is slow; consistent photos show progress memory cannot.
Sleep 7–9 hours
Screens off 30 minutes before bed; same bedtime daily.
Why: Sleep loss raises stress hormones that worsen acne, eczema and dull skin.
Food
Hydration
Water with each meal and whenever thirsty; more in heat and harmattan.
Why: Supports overall health; skin hydration is mostly about the barrier, so pair water with moisturiser.
Milestones
Your weekly check-in
Ask yourself these once a week. If an answer worries you, stop and see a doctor or pharmacist.
- Stinging, burning, peeling or new rash this week?None / Mild, settled in minutes / Lasting or spreading / Swelling or blisters
- Compared with last week, the main concern is…Worse / Same / A little better / Clearly better
- How many days did you complete most steps?0–2 / 3–4 / 5–6 / 7
- Painful, deep lumps this week?None / 1–2 / Several / Many / scarring
Stop and see a doctor if
- Painful nodules, scarring or keloids — see a doctor (prescription treatment prevents scars)
- Swelling or blistering from a product
- Pregnant or trying: stop adapalene and ask a doctor
- No improvement by week 12
In an emergency, call 112112999911911.
Sources
Education, not diagnosis. This plan cannot examine you; pending physician review where marked.
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