TL;DR: Key Takeaways
- Monthly self-exam takes 10–15 minutes
- Use the ABCDE rule + the 'ugly duckling' principle
- Check every area — including scalp, soles, between toes, under nails
- Photograph anything you're tracking — memory is unreliable
- Self-exam supplements but does not replace professional checks
Why Monthly Self-Exam Matters
Around half of all melanomas are first spotted by the patient or a family member, not a doctor. Self-examination, done consistently, is one of the highest-leverage health habits you can build. A 15-minute monthly routine catches most melanomas at Stage I, where 5-year survival exceeds 95%.
What You'll Need
- A well-lit bathroom or bedroom
- A full-length mirror
- A hand mirror for hard-to-see areas
- A hairdryer or comb for parting hair to check the scalp
- A smartphone for photographing anything you want to track
- Optional: a partner for back, scalp, and other awkward areas
The ABCDE Rule
This is the global standard checklist for evaluating any mole or pigmented spot:
- A — Asymmetry: one half doesn't match the other
- B — Border: irregular, scalloped, or poorly defined edges
- C — Colour: multiple colours, or unusual shades (red, white, blue, very dark)
- D — Diameter: larger than 6mm (a pencil eraser), though early melanomas can be smaller
- E — Evolution: any change in size, shape, colour, or new symptoms (itching, bleeding)
For visual examples of each, see our ABCDE rule guide with photos.
The Ugly Duckling Sign
Just as important: a mole that doesn't look like your other moles. Most people's moles share a family resemblance — same colour palette, similar size, similar shape. The ugly duckling is the one that stands out as different. This is one of the most reliable melanoma flags, even when ABCDE looks borderline — see our dedicated ugly duckling sign guide and the melanoma vs benign mole comparison.
Use AI for the bits you're unsure about
If your self-exam turns up something borderline, get a free AI second opinion before deciding whether to book a clinic.
The Step-by-Step Routine
Step 1 — Face and head
- Forehead, cheeks, nose, lips, ears (front and back), under chin
- Use the hand mirror to check inside ears and behind ears
- Part hair with a comb or hairdryer to inspect scalp in sections
Step 2 — Neck, chest and torso
- Neck (front, sides, nape)
- Chest — for women, lift breasts to check the skin underneath
- Stomach, sides and lower torso
Step 3 — Arms and hands
- Shoulders and underarms (raise arms)
- Front and back of upper arms and forearms
- Backs of hands, palms, between fingers, under fingernails
Step 4 — Back and buttocks
- Use a hand mirror with the full-length mirror — or ask a partner
- Upper back, lower back, both sides of the buttocks
Step 5 — Legs, feet and genitals
- Front and back of thighs and lower legs (use the mirror)
- Sit down to check soles of feet, between toes, under toenails
- Genital area — often missed but important; melanoma can occur here
Pay particular attention to nails — see our subungual melanoma guide for what to look for under fingernails and toenails. Pink or skin-coloured spots can also be melanoma; read our amelanotic melanoma guide.
Photo Documentation
Memory is unreliable. For any mole you're tracking, take a clear photo each month — same lighting, same distance, ideally with something for scale (a coin or a ruler). Our photo capture guide covers the technique. When a mole evolves, side-by-side photo comparison makes the change obvious. AI mole checkers like ScanSkinAI store and analyse these photos for objective comparison — see our AI vs dermatologist comparison for how the two complement each other.
When to See a Doctor
- Any mole meeting one or more ABCDE criteria
- An ugly duckling — a mole different from your others
- A new mole appearing after age 40
- A mole that bleeds, itches, oozes or won't heal
- A pigmented streak appearing under a nail
- A sore that doesn't heal within 4 weeks
See country-specific pathways: Australia (Medicare), New Zealand (GP/MoleMap), UK (NHS).