Most of us learned to brush as children and never updated our technique. The good news: a few small changes make a big difference.

Brushing, step by step

Use a soft-bristled brush — medium and hard bristles can wear down enamel and irritate gums. Hold the brush at a 45-degree angle where your teeth meet your gums. Instead of scrubbing back and forth, use small, gentle circles, letting the bristle tips sweep just under the gumline. Give every surface its turn: the outside, the inside, and the chewing surfaces. Two minutes total is the right pace — about 30 seconds per quarter of your mouth.

Finish by brushing your tongue gently; it clears away bacteria that cause bad breath. If you use an electric brush, let it do the work — guide it slowly from tooth to tooth without pressing hard.

Flossing without the struggle

Floss reaches the 40% of tooth surfaces your brush cannot. Break off about 18 inches, wind it around your middle fingers, and guide it gently between teeth with a see-saw motion. Curve it into a “C” against one tooth and slide it just below the gumline, then repeat against the neighboring tooth. Use a fresh section as you go.

If floss is hard to handle, floss picks, interdental brushes, or a water flosser are all fine alternatives — the best tool is the one you will use daily.

When to do it

Brush morning and night, and floss once a day, ideally before bedtime brushing. Wait about 30 minutes after acidic food or drinks before brushing so softened enamel can recover.

Bleeding gums when you first start flossing usually settle within a week or two of consistent care. If bleeding continues, mention it at your next visit — it can be an early sign of gum disease, which is easiest to treat when caught early.