How to Do a Monthly Skin Self-Exam (in 10 Minutes)
A step-by-step protocol for monthly self-checks based on the ABCDE rule and the AAD body-map method.
Most melanomas are first noticed by the patient or a partner — not a doctor. A 10-minute monthly self-exam dramatically improves the odds of catching changes early, when the 5-year survival rate exceeds 99%.
What you'll need
Bright, even light
Full-length mirror
Hand mirror
Smartphone for reference photos
Body map (free download from the AAD)
The 10-minute protocol
Face, ears, scalp (use the hand mirror; part hair in sections)
Neck, chest, torso (women: lift breasts to check underneath)
Underarms, both arms, palms, between fingers, nail beds
Back and buttocks (use both mirrors)
Legs (front and back), behind the knees
Feet — tops, soles, between toes, nail beds
What to look for: ABCDE
Asymmetry, irregular Border, multiple Colors, Diameter >6mm, Evolving size/shape/color. Anything new, changing, or 'ugly duckling' (looks different from your other moles) deserves a dermatologist visit.
When to escalate
Any of: a non-healing sore lasting >4 weeks, a mole that itches/bleeds, a new dark streak under a nail, or a rapidly changing growth. Same-week dermatology referral if possible.
How to read this How to Do a Monthly Skin Self-Exam (in 10 Minutes) page
The UV index is a measure of erythemal (skin-reddening) irradiance, where each whole point equals 25 mW/m² of UV energy reaching the surface. That is why burn-time estimates fall roughly by half when the index doubles.
UV strength on this page follows solar elevation, ozone thickness, cloud cover, altitude, and surface reflection. Snow can bounce back most of the UV that hits it, water and sand far less, but all of them add to the dose skin receives.
Plan outdoor blocks around the peak UV window, usually between 10am and 4pm local time. Shade, UPF fabric, a wide-brim hat, and UV-blocking sunglasses reduce dose more reliably than sunscreen alone.
Cloud cover is not protection. Thin or broken cloud can still pass most incoming UV, and light cloud edges can briefly scatter more UV toward the ground than a clear sky.
Cumulative dose drives photoaging and long-term skin damage more than any single day. Small daily exposures on commutes, walks, and driving add up across a season.
UV scale reference
The WHO scale groups UV 1-2 as low, 3-5 as moderate, 6-7 as high, 8-10 as very high, and 11 or above as extreme. Protection is recommended from UV 3 upward, and shade during the middle of the day becomes the priority from UV 8 upward.
A practical routine at moderate-to-high UV is roughly one ounce of broad-spectrum sunscreen for full-body coverage, applied 15 minutes before going out, then reapplied on schedule. Clothing, hats, and shade carry the rest of the load, especially for children and anyone with a history of easy burning.
Keep exploring DermUV
These pages give more depth around how to do a monthly skin self-exam (in 10 minutes), from UV-scale reference material to calculators and city forecasts.