When choosing the cooking temperature for steak, it should be flexibly adjusted based on the thickness of the steak, the desired doneness, and the cooking stage. Combining the professional advice from the search results, here are the specific operating guidelines:

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🔥 1. Core Principle: Segment control of fire, prioritize locking in juice.
1. First, heat the pan on high heat (essential step)
- The pan needs to be heated until it smokes (water droplets can roll), and the high temperature causes the surface of the steak to caramelize quickly, locking in the internal juices, resulting in a crispy exterior and tender interior.

2. Adjust the heat after entering the pot
- Thin steak (≤2cm): Can be cooked on high heat throughout, searing each side for 1-2 minutes to achieve medium doneness.
- Thick steak (2~3cm): Sear on high heat to create a caramelized layer, then switch to medium/low heat to cook slowly to avoid burning outside while remaining raw inside. For example:
- 2cm thick: high heat for 2 minutes on each side (medium rare)
- 3cm thick: Large fire for 1 minute on each side + turn to low heat and fry for 2~3 minutes (medium rare).
- Extra thick steak (≥4cm): Sear each side on high heat for 30 seconds, then bake in the oven at 200℃ for 2 minutes.

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⏱️ 2. Key Operation Details
1. Flip frequency
- Flip each side only once to avoid frequent flipping that leads to juice loss.
- Pursue the ultimate crispy outside and tender inside: flip every 30 seconds for even heating of the surface.

2. Choose Oil
- Disable regular cooking oil (greasy), recommended:
- Olive oil/sunflower oil (high smoke point, suitable for initial high temperatures)
- Butter: Add later for flavor enhancement, keep on low heat to prevent burning.

3. Let it sit to collect the juice
- Let it rest for 5 to 10 minutes after frying before cutting, allowing the juices to redistribute, improving juice retention by 50%.

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⚠️ 3. Pitfall Avoidance Guide
- ❌ Low heat throughout: The steak absorbs too much oil, resulting in a greasy and unlayered texture.
- ❌ Full heat throughout: Thin steaks are suitable, but thick steaks are prone to being charred on the outside and undercooked on the inside.
- ❌ Cold pot meat: Insufficient temperature, cannot lock in the juices.

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💎 4. Summary of Professional Recommendations
| Factor | Operation Suggestion |
|----------------|-----------------------------------------------------------------------------|
| Cookware | Thick-bottomed cast iron pot > Non-stick pan, heats evenly |
| Oil Products | Extra Virgin Olive Oil + Later Stage Butter |
| Thickness Adjustment | Thin steaks should be quickly pan-fried on high heat, while thick steaks should be seared on high heat and then turned to medium heat/oven |
| Doneness Judgment | Touch Method: Medium rare feels like the cheek (soft and springy), Medium well feels like the forehead (firm) |

> The key to cooking steak is high temperature to seal in the juices + precise timing, paired with resting and quality oils. Even a home frying pan can replicate the flavors of a western restaurant. During practice, you can refer to specific thickness adjustment plans and flexibly apply the segmented cooking method.