let's see....always use goggles, your eyes will get damaged if you don't....use a good tanning lotion and/or regular lotion so your skin won't age as fast....if your bed is a 20 minute bed, then I would suggest starting at 10 minutes and keep moving the time up until you get red and then stay at that same time until you stop getting red....once your skin stops getting red from that amount of time, up the minutes until you start getting red again, etc....when you reach the maximum time just stay at that and tan 2-3 times a week or more if you like....I guess that's about it....