Measuring your blood pressure regularly – tips to make it easier day-to-day

Regularly checking your blood pressure is important, especially if you have high blood pressure. Still, it is easy to forget or put it off until later in everyday life. That is completely normal.

The tips below are based on a proven model by US psychologist B. J. Fogg. It shows that new habits form most easily when something is simple to do and fits reliably into your daily routine.

1. Make it as easy as possible

A fixed place for the blood pressure monitor

Measuring your blood pressure works best when it is done calmly, according to plan and in the same way every time. The less you have to improvise, the more likely you are to stick with it.

Concrete steps you can take

Choose a fixed spot for the monitor: Ideally, choose a quiet place where you can sit comfortably in the morning or evening.
Schedule the measurement: For example, in the morning after waking up or in the evening before going to bed, when you have some time to yourself anyway.
Measure the same way every time: Sit down, lean back, put both feet on the floor, and rest quietly for about five minutes before you measure. A consistent routine ensures reliable readings.
Enter readings right away: Enter the readings in the Tensana app immediately after measuring. That way, you do not have to remember anything or enter it later.

2. Pick a suitable time

To avoid forgetting to take the measurement, it helps to have a set time of day. The important thing is that this time allows you to be calm and fits well with your routine.

Proven times in everyday life

In the morning after waking up: Before breakfast, after sitting quietly for a few minutes.
In the evening before bed: When the day is winding down and no further physical exertion is planned.
Set a reminder: A daily reminder in the app or on your phone can help, especially at first.

A simple example:
After waking up, I sit quietly for five minutes and then measure my blood pressure.

Why sticking with it pays off

Regular measurements help to

notice changes early
better assess treatment
show meaningful readings at doctor appointments

Studies show that people can control their blood pressure better when they measure regularly and keep a record of the values.

Finally

You don't have to force anything. What matters is a calm, consistent routine that fits your day. If you are well prepared and measure at a set time, it will become second nature over time.

The Tensana app helps you record your readings clearly and keep track of them. Every reading taken regularly supports your health.

This article is from Tensana – the leading app since 2011, helping hundreds of thousands of people monitor their blood pressure every day. Our content is based on carefully researched, evidence-based data and is continuously updated (as of 12/2025).

Author Horst Klier has been closely involved with high blood pressure since 2002 – initially because he was personally affected and, since 2009, as the developer of Tensana – and is now regarded as a recognized blood pressure expert thanks to his app and specialist platform, used millions of times, as well as his numerous publications. As the author of several health guides and specialist articles, he communicates complex knowledge in a clear and practical way.