Regular skin self-exams are one of the most effective ways to catch unusual skin changes early. While they cannot replace professional evaluations, they help you become familiar with your skin so you can notice new spots, changing moles, or anything that looks unusual for you. Early detection matters—most skin cancers, including melanoma, have a much higher chance of successful treatment when found early.

A monthly skin self-exam is simple, free, and can be done at home in just a few minutes. This guide will walk you through how to prepare, what to look for, and how to track changes over time.

Why Monthly Skin Self-Exams Matter

Your skin is constantly changing. New freckles can appear, moles can shift in shape, and bumps can form for harmless reasons. But sometimes, these changes can be early signs of something more serious.

A monthly self-exam allows you to:

  • Notice changes sooner

  • Become familiar with your baseline skin appearance

  • Identify new or evolving spots

  • Communicate more effectively with a dermatologist

  • Protect your long-term health

You don’t need medical experience—just awareness and consistency.

How to Prepare for a Skin Self-Exam

A good setup helps you inspect all areas of your body effectively, including hard-to-see spots.

What you’ll need

  • A full-length mirror

  • A handheld mirror

  • Good lighting (natural light is ideal)

  • A chair for inspecting feet and legs

  • A phone or notebook to document changes

  • A partner, if available, to help check areas you can’t see well

When to do it

Choose one day each month—such as the first Sunday or the last day of the month—so it becomes routine. Consistency matters more than timing.

Start With a Full-Body Overview

Begin your exam by looking at yourself from head to toe in a full-length mirror. This helps you get a general sense of your skin’s baseline appearance.

Check both the front and back of your body. Then lift your arms and turn sideways to examine your left and right profiles. Pay attention to areas that easily get sun exposure: the face, shoulders, chest, and arms.

Examine Your Face and Scalp

Face

Look carefully at:

  • Forehead

  • Nose and cheeks

  • Lips

  • Jawline

  • Behind the ears

People often focus on obvious areas but forget around the nose, on the eyelids, or behind the ears where changes can develop.

Scalp

Using a handheld mirror, part your hair in sections and look at the skin beneath. This can be easier if you ask someone to help. Look for new spots, sores that don’t heal, or anything that appears different from before.

Check Your Torso and Back

Front of the body

Inspect your:

  • Neck

  • Chest

  • Abdomen

  • Under the breasts (if applicable)

Lift any skin folds to make sure you can see all areas clearly.

Back of the body

With the handheld mirror, look at your:

  • Upper back

  • Lower back

  • Shoulders

  • Back of the arms

Since the back is a common place for melanoma, take your time in this section. If you have a partner, ask them to help inspect hard-to-reach areas.

Examine Your Arms and Hands

Look at both arms from shoulder to wrist, checking:

  • Outer and inner arms

  • Underarms

  • Elbows

  • Wrists

  • Fingers

  • Between the fingers

  • Fingernails and nail beds

Skin cancers can sometimes form under or around the nails, so make sure to look closely at all sides of your fingers.

Inspect Your Legs and Feet

Legs

Check your:

  • Thighs

  • Knees

  • Calves

  • Behind the knees

Turn your legs slightly so you can view them from different angles.

Feet

Examine:

  • Tops of the feet

  • Soles

  • Between the toes

  • Toenails

Feet often go unnoticed, but skin cancers can develop there too—even on areas that rarely see sunlight.

Don’t Forget Hidden Areas

Skin cancer can appear anywhere, including places you don’t expect. Carefully check:

  • Between the buttocks

  • Genital area

  • Lower back skin folds

  • Underwear lines

These areas can be inspected with the handheld mirror while seated for comfort.

Use the ABCDE Rule for Moles and Spots

During your exam, you may notice moles or marks that look different from others. The ABCDE guideline can help you identify features that should be brought to a dermatologist’s attention. Remember: this rule isn’t for diagnosing—just for awareness.

  • A – Asymmetry: One half looks different from the other

  • B – Border: Edges appear irregular, blurred, or uneven

  • C – Color: Multiple colors or unusual shades

  • D – Diameter: Larger than 6mm (about the size of a pencil eraser), though smaller spots can also be concerning

  • E – Evolving: Any change in size, shape, color, or symptoms (like bleeding or itching)

If anything meets these criteria or simply looks unusual for you, note it down and consider consulting a dermatologist.

Tracking Skin Changes Over Time

Consistency is key. Keeping a simple record helps you notice patterns or changes more easily.

Ways to track your exam

  • Take monthly photos of moles or spots

  • Use apps designed to map your skin

  • Keep notes about new growths or changes

  • Mark areas on a body chart

Review your records every month to ensure you spot subtle changes early.

When to Contact a Dermatologist

A self-exam does not replace professional care. Reach out to a dermatologist if you notice:

  • New spots that look different from others

  • Moles that grow or change noticeably

  • Sores that don’t heal after several weeks

  • Spots that bleed without reason

  • Persistent itching or pain in an area

  • Any change that simply doesn’t feel normal to you

Trust your instincts—you know your body best.

Final Tips for Effective Monthly Exams

  • Make it a habit by scheduling it on your calendar

  • Use good lighting so you don’t miss subtle changes

  • Don’t rush—take a few minutes for each area

  • If unsure about something, document it and compare next month

  • Involve a partner for difficult-to-see areas

Monthly exams are a proactive step toward protecting your health. By knowing your skin and staying alert to changes, you’re giving yourself the best chance to catch potential issues early and seek timely care if needed.