Choose a validated, upper-arm blood pressure monitor with an appropriate cuff size
Avoid caffeine, nicotine, alcohol, and exercise for 30 minutes beforehand
Empty your bladder before measuring
Sit quietly for 5 minutes with back supported and feet flat on the floor
Keep legs uncrossed
Place the cuff on bare skin on the upper arm, aligned with the artery mark
Keep the cuff at heart level
Rest your arm on a table so the cuff is supported at heart level
Do not talk or move during the reading
Take 2 readings at least 1 minute apart
Record the date, time, readings (systolic/diastolic), and any notes (missed dose, symptoms, etc.)
If you get an unusually high reading, wait 1–2 minutes and repeat
For home tracking, measure at the same times each day (often morning and evening) for several days
Use the average of the readings (commonly the last 2–3 days) to guide decisions with your clinician
Keep a log and bring it to appointments
Seek urgent care if readings are extremely high with symptoms such as chest pain, shortness of breath, severe headache, weakness, or trouble speaking
Contact a clinician promptly if repeated readings are consistently above your target range or if you have concerns about accuracy or technique