How to brush your teeth properly, step by step

The short answer

Brush twice a day for two minutes, with a soft brush and fluoride toothpaste. Hold the brush at a 45-degree angle to your gums and use short, gentle strokes.

That is the core of what the American Dental Association (ADA) teaches. It sounds simple, and it is. Most people still miss spots, press too hard or rush. The rest of this page shows you how to fix each of those.

Good brushing matters because plaque never stops forming. Plaque is a sticky film of bacteria. It feeds on sugar and makes acid, and that acid wears down your enamel (the hard outer layer of your teeth). Brushing wipes the film away before it can do damage.

Pick the right tools

You do not need anything fancy. You need three things:

• A soft-bristled brush that is small enough to reach your back teeth easily. The ADA warns that firm or medium bristles can hurt your gums and enamel.
• A fluoride toothpaste with the ADA Seal of Acceptance. Fluoride makes enamel stronger and helps repair early acid damage.
• A timer or a song. Two minutes feels long when you are tired, and most people stop early.

Step by step: the two-minute routine

Split your mouth into four zones: top left, top right, bottom left, bottom right. Spend about 30 seconds on each. Here is the order that works for most people.

Step 1. Squeeze a pea-sized dab of toothpaste on a dry brush. Adults and kids over 3 both use a pea. For babies and toddlers under 3, the ADA says to use a smear about the size of a grain of rice.

Step 2. Tilt the brush to 45 degrees, with the bristles pointing at the line where your gum meets your tooth. This angle lets the bristles slip just under the gum edge, where plaque loves to hide.

Step 3. Move the brush back and forth in short strokes, about the width of one tooth. Think of a gentle wiggle, not a scrub. Let the bristles do the work.

Step 4. Brush the outside of every tooth. Then the inside. Then the flat chewing tops.

Step 5. For the back of your front teeth, turn the brush upright and make a few up-and-down strokes. The brush head is too wide to lie flat there, so this is the move most people skip.

Step 6. Brush your tongue lightly if you like. It can help with breath. Then spit out the extra toothpaste. You do not need to rinse with water, which keeps a little fluoride on your teeth.

Common mistakes that cause trouble

Even careful people fall into a few habits. Check yourself against this list.

Brushing too hard. Scrubbing does not clean better. It can wear down enamel and push your gums back, which can make teeth sensitive to cold. If your bristles splay out within a month, you are pressing too hard. Hold the brush like a pencil, not like a hammer.

Brushing too fast. Plaque is sticky. It takes a full two minutes of steady contact to break it up. A 30-second brush leaves most of it behind.

Skipping the same spots. Most of us have a favorite side. Right-handed people often miss the inside of the lower left teeth. Start in a different zone each day to even things out.

Using a worn-out brush. The ADA says to replace your toothbrush every three to four months, or sooner if the bristles are frayed. Worn bristles clean less well. Replace it after a bad cold too.

Brushing only once a day. Plaque rebuilds all day and all night. Twice is the minimum: once in the morning, once before bed. The night brushing is the one that matters most, because saliva slows down while you sleep.

Forgetting the gum line. Plaque collects right where the tooth meets the gum, and that is the spot gum disease starts. If you only brush the flat, visible part of each tooth, the most important area stays dirty. Angle the bristles toward the gum and let them touch both tooth and gum together.

Using too much toothpaste. A pea-sized dab is plenty for adults. More foam does not mean more clean, and a big mouthful makes you want to spit and rinse too soon.

Should you brush before or after breakfast?

Either works, with one tip. If you brush after eating, give your teeth a little time when you have had something acidic, like orange juice, soda or coffee. Acid softens enamel for a short while, and brushing right away can scrub that soft layer. Rinse with plain water first, then brush a bit later.

If you brush before breakfast, you still get the benefit of fluoride on your teeth during the morning. Many dentists are fine with either. The best time is the one you will actually keep doing every day.

What about brushing right before bed? Do it, and then stop eating and drinking anything but water. That way the fluoride sits on your teeth all night.

Brushing is half the job

A toothbrush cannot reach the tight spaces between your teeth. That is why the ADA also says to clean between your teeth once a day, with floss or another cleaner made for the job.

Think of brushing and flossing as a pair. Brushing handles the front, back and top of every tooth. Flossing handles the sides. Skip either one, and plaque keeps growing in the spots you left alone.

Plaque that stays for a day or two can harden into tartar (also called calculus). You cannot brush tartar off. Only a dental hygienist can remove it with special tools. This is one big reason for regular cleanings.

Bleeding gums when you brush are a sign to pay attention. Often it means plaque has been sitting at the gum line and the gums are irritated. Do not stop brushing there. Brush gently and keep at it, and if the bleeding lasts more than a week or two, see a dentist. It can be an early sign of gum disease.

A quick self-check: run your tongue over your teeth after you brush. They should feel smooth and slick. If you feel fuzzy or rough spots, plaque is still there. Go back and brush those zones again for a few extra seconds.

Brushing for kids and older adults

Kids need help. Young children usually cannot clean well on their own. Let them practice, then go over their teeth after. Use a rice-sized smear of fluoride toothpaste under age 3 and a pea-sized amount from 3 to 6, and watch that they spit rather than swallow.

Older adults may have a harder time with a small manual brush because of stiff hands or sore joints. A brush with a thicker handle can help. The ADA also notes that a powered toothbrush may be more comfortable for people who find manual brushing hard. Dentures, bridges and implants need their own care, so ask your dentist what fits your mouth.

If you have braces, a bridge or crowns, you may need extra tools like small interdental brushes. Every mouth is different, and that is exactly what your dentist and hygienist can tailor for you.

Pregnancy, dry mouth, certain medicines and health conditions such as diabetes can all change what your mouth needs. If something about your health changes, let your dentist know. We may suggest a different toothpaste, a different brush or a visit schedule that fits.

Get a check on your technique at KDA

Kendall Dental Associates has been caring for South Florida smiles since 1973 in the Kendall Mall. Our patients get an hour with a hygienist for routine cleanings, which gives us time to look at how you brush and show you what to change. Our hygienists, including Kenny Brocard and Cristina Dominguez, are known for a gentle touch.

We are at 8833 SW 107th Ave, Miami, FL 33176. Our hours are Monday to Friday, 8:00 AM to 5:00 PM, and emergency care is available 24/7. We accept most dental insurances and most Medicare supplemental plans, and financing is available. Call 305-271-1421 to book a cleaning and exam. If you notice bleeding gums, sore spots or teeth that react to cold, mention it when you call.

Common questions

This article is general information, not medical advice. Your dentist will confirm what is right for you at your exam. General information checked against: mouthhealthy.org, mouthhealthy.org, mouthhealthy.org.