The first light you see sets the clock on sleep, hunger, focus, and mood. If that first light is a phone screen, you spend the next few hours fighting your own biology for no reason.
Key points
- Outside, not through a window.
- No sunglasses in the first window.
- 10–20 minutes, every day.
The dose
Outside, open sky, no sunglasses, no window in between. Ten minutes if it is bright, twenty if overcast. Coffee on the step counts.
When the morning is bad
Still go. Raining, cold, or tired, still go. Miss sunrise plus 30, aim for anywhere in the first two hours after waking. Walking to the car with sunglasses on does not count.
