1. Boil to Fit, When you boil the product, you are supposed to put the whole product in the boiling water. Have it there for 15-25 seconds. Then rinse the product from the hot water. ^2. Adjust to teeth after youve boiled the product for 10-15 seconds and rinsed the hot access water, place the product on your teeth and gently press down on the white bite strips to mold them for the most comfortable fit . ^3. Exercise.Then you are good to go Please follow our Recommended Workout Scheme to get the best results and reduce the risk of injury. ^4.Note:1. Due to the light and screen difference, the items color may be slightly different from the pictures.2. Please allow 0.5-2 cm differences due to manual measurement.