Self‑Breast Exam Checklist
Created by Cheli
Step‑by‑step guide to performing a monthly self‑breast exam for early detection of changes.
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Checklist Items (26)
Prepare for the exam
Choose a quiet, private space and perform the exam at the same time each month, preferably a few days after your period ends when breasts are least tender.
Select a comfortable, private space
Ensure you have a mirror and a flat surface to lie down on.
Schedule the exam monthly
Pick a consistent day, such as the first day after your period ends.
Use the pads of your fingers
Keep fingers flat and together; use the pads, not the tips, for better sensitivity.
Keep a journal
Note the date and any observations to track changes over time.
Visual inspection in front of a mirror
Visually examine your breasts with arms in different positions to spot changes in shape, size, or skin.
Stand with shoulders straight, arms on hips
This position highlights the breast contour.
Look for changes in size, shape, or contour
Note any new asymmetry or distortion.
Check for dimpling, puckering, or bulging of the skin
These can be signs of underlying masses.
Inspect nipples for discharge, inversion, or rash
Look for any fluid, especially bloody or clear, and any change in nipple position.
Raise arms overhead and repeat visual check
This position can reveal changes not seen with arms down.
Palpation while lying down
Lie down to spread breast tissue evenly over the chest wall, making it easier to feel deeper layers.
Place a pillow under your right shoulder and put your right arm behind your head
This flattens the right breast for examination.
Use left hand to examine right breast; reverse for left side
Opposite hand provides better reach and control.
Use firm, smooth touch with the first few finger pads
Keep fingers flat and together; use small circular motions.
Follow a systematic pattern: circular, vertical strips, or wedges
Choose one method and cover the entire breast thoroughly.
Cover area from collarbone to top of abdomen, and from armpit to cleavage
Ensure no tissue is missed.
Feel for any lumps, thickening, or hardened knots
Note any new or unusual firm areas.
Check the armpit area for swollen lymph nodes
Feel under the arm for any enlarged, tender nodes.
Palpation while standing or in the shower
Use the same technique with one arm raised; wet skin in the shower can help fingers glide smoothly.
Raise one arm and use the opposite hand to examine the breast
This position spreads the tissue similarly to lying down.
Use the same finger‑pad technique as lying down
Maintain flat, together fingers and small circular motions.
Follow the same systematic pattern to ensure full coverage
Repeat the circular, strip, or wedge pattern you used lying down.
Pay extra attention to the upper outer quadrant
Most breast cancers are found in this area; spend extra time here.
Note any changes and take action
Document findings promptly and know when to seek further evaluation.
Record date, findings, and any concerns in your journal
Include details like size, shape, tenderness, and any skin changes.
Contact your healthcare provider for new or persistent changes
If you notice a new lump, skin change, nipple discharge, or unexplained pain, schedule an appointment.
When to consult a healthcare professional
Certain signs warrant prompt medical evaluation, even if they seem minor.
New lump or mass that feels different from surrounding tissue
Any firm, distinct lump should be checked.
Unexplained swelling, warmth, redness, or darkening of the skin
These can indicate infection or inflammatory breast cancer.
Nipple changes such as discharge (especially bloody), inversion, or rash
Note any spontaneous discharge, particularly if it is bloody or clear.
Persistent breast pain unrelated to your menstrual cycle
Pain that lasts more than a few weeks or is not tied to hormonal changes should be evaluated.