Most of the damage that leads to a filling happens quietly, over months of small habits. The good news is that the habits which prevent it are equally small, and they take about four minutes a day in total.

Brush for the full two minutes

Almost everyone underestimates how long two minutes feels. Use a timer or an electric brush with a built-in one. Angle the bristles at forty-five degrees toward the gum line, where plaque collects first, and let the brush do the work instead of pressing hard.

Clean between the teeth every day

A toothbrush reaches roughly three of the five surfaces of each tooth. The two it misses are exactly where most adult cavities start. Floss, interdental brushes or a water flosser all work, so pick whichever one you will actually use.

Watch the frequency, not just the amount

Enamel needs about half an hour to recover after every sugary or acidic drink. Sipping a sweet coffee across a whole morning is harder on your teeth than drinking it in ten minutes. Keep snacks to set times and rinse with water afterwards.