Before the session
- Read and follow the device manufacturer's instructions.
- Choose the body area or routine name you want to log.
- Set a timer and note the planned duration.
- Record distance or contact style before starting.
- Capture a baseline comfort score using the same scale each time.
During the routine
Keep the setup steady. If you change position, distance, wavelength, or duration, note it. Small changes matter when you review the log later.
After the session
- Save the session while details are fresh.
- Add one useful note instead of a long paragraph.
- Export CSV or PDF before clearing browser data.
- Review weekly minutes and streaks for consistency, not perfection.
When to pause and ask for help
Seek medical care for severe, persistent, worsening, or unexplained symptoms. This checklist is for personal organization and education, not medical advice.