I’m going to be honest with you. When I first started using red light therapy, I did pretty much everything wrong. Not catastrophically wrong, but wrong enough that I wasted time, got frustrated, and almost gave up before I really gave it a fair chance.
Looking back now, after using it consistently for over a year, I wish someone had just told me what not to do. So that’s what this is. The mistakes I made so you can skip past them and actually get results. Learn from my trial and error, because I did plenty of both before figuring out what actually works with Peak Primal Wellness red light therapy.
Mistake #1: Expecting Overnight Results (And Getting Discouraged)
This was my biggest mistake, and probably the most common one people make. I thought I’d use red light therapy for a week and wake up with perfect skin, endless energy, and zero soreness. That’s not how it works.
What I thought would happen: Immediate, dramatic changes that everyone would notice.
The reality: Gradual improvements that build over weeks and months. The first changes were so subtle I almost missed them. Better sleep came first, then more energy, then skin improvements. But none of it happened overnight.
Why I almost gave up too soon: At week three, I wasn’t seeing the dramatic results I’d built up in my head. I started thinking maybe it was all hype. I’m really glad I didn’t quit, because week four is when things started clicking.
What actually happens week by week: Week one, you might notice better sleep or feeling slightly less sore. Week two to four, energy levels start improving. Week four to eight, skin changes become visible. Month three and beyond, the cumulative benefits really show up.
Lesson Learned: Trust the process and give it time. Your body needs time to respond and heal. Track your progress with photos and notes about how you feel. Focus on small improvements, not dramatic transformations. Commit to at least 4-6 weeks before deciding if it’s working.
I started taking weekly photos of my skin and writing down how I felt each day. When I looked back after six weeks, the changes were obvious. Day to day, not so much.
Mistake #2: Being Inconsistent with Sessions
I started strong. Used it every single day for the first week, maybe week and a half. Then I skipped a day because I was tired. Then another because I forgot. Before I knew it, I was using it twice a week, maybe, whenever I remembered.
Why consistency matters more than intensity: Your cells respond to regular stimulation. Doing it once in a while doesn’t give your body the consistent signal it needs to make lasting changes. It’s like watering a plant randomly versus on a schedule.
The difference between sporadic use and regular routine: When I was inconsistent, I’d get small benefits that would fade. When I committed to daily use, the benefits built on each other and lasted.
How I finally built the habit: I put my device in a spot where I’d see it every morning. Right by my coffee maker. Hard to miss. I also set a daily phone reminder for 7am. Annoying, but effective.
Lesson Learned: Make it part of your daily routine. Pick a specific time each day that works for you. Morning, lunch break, before bed, whatever. Just make it the same time every day. Keep the device somewhere visible so you don’t forget. Use habit stacking by pairing it with something you already do daily.
Now I use it every morning while my coffee brews. It’s automatic. I don’t even think about it anymore.
Mistake #3: Using It Wrong (Distance, Duration, Timing)
Nobody told me there was a right and wrong way to use red light therapy, so I just winged it. That was dumb.
Standing too far away: I thought keeping some distance was better, like I didn’t want to get too close. Turns out, distance matters a lot. Too far away and you’re not getting the full benefits. Most devices work best at 6-12 inches away.
Sessions too short or too long: I started with 5-minute sessions because I didn’t want to overdo it. That wasn’t enough. Then I swung the other way and did 45-minute sessions, thinking more was better. Also not ideal.
Wrong time of day for my goals: I was using it right before bed, but I wanted it for energy. That’s backwards. Morning sessions are better for energy. Evening sessions are better for sleep and relaxation.
Not targeting the right areas: I was just standing in front of it, not thinking about what I actually wanted to improve. If you want skin benefits, get it close to your face. If you want muscle recovery, target those specific areas.
Lesson Learned: Follow basic guidelines. Check your device instructions for proper distance. Most recommend 10-20 minute sessions to start. Use it in the morning if you want energy, evening if you want better sleep. Position it so the light actually hits what you’re trying to improve.
I finally read the instructions that came with my device. Revolutionary, I know.
Bonus Mistakes (Smaller but Still Important)
I bought the cheapest device I could find initially. It broke after two months. Ended up spending more replacing it than if I’d just bought a quality one from the start.
I never cleaned my device. Dust and grime build up. That probably affected how well it worked.
I’d use it through my shirt sometimes because I was lazy. The light needs to reach your skin directly to work properly.
I wasn’t positioning myself properly because I was trying to multitask too much. Sometimes being still and intentional matters.
What I’d Tell My Past Self
Do your research before buying a device. Read reviews, compare options, and invest in quality. You’ll use it for years if you get a good one.
Start with realistic expectations. This isn’t magic. It’s supporting your body’s natural processes, which takes time.
Build the habit first, then worry about optimizing your routine. Just get yourself using it consistently before you stress about perfect technique.
Ask questions in online communities. People who’ve been using red light therapy for a while are usually happy to share what worked for them.
Give it a fair chance. At least two months of consistent use before deciding it doesn’t work for you.
Your Action Plan to Avoid These Mistakes
Week 1: Focus only on building the habit. Use it daily at the same time. Don’t worry about anything else yet.
Week 2-4: Dial in your technique. Proper distance, right duration, correct positioning. Start tracking how you feel.
Week 4+: Look back at your notes and photos. Adjust based on what you’re noticing. Keep going consistently.
For more detailed information on proper usage and what to expect, this ultimate guide to red light therapy covers everything I wish I’d known from day one.
Learning from Mistakes is Part of the Journey
Everyone messes up when they start something new. The difference is whether you learn from it and adjust or just give up. I almost gave up multiple times, and I’m really glad I didn’t.
You’re already ahead of where I was because you’re reading this. You know what not to do. Now just start, stay consistent, and give it time. Your future self will thank you.