During the second phase of the day, 9 to 14 hours after waking, dopamine and norepinephrine levels decrease, while serotonin rises, leading to a more relaxed state that is beneficial for certain types of habit formation.

Engaging in activities like sunlight exposure, physical exercise, and cold exposure in the first phase of the day can enhance your alertness and focus, making it easier to adopt new habits.

Phase three of the day, 16 to 24 hours after waking, is crucial for neuroplasticity and habit consolidation, requiring a low-light environment to support deep sleep.

Viewing bright sunlight within the first 30 to 60 minutes after waking triggers a cortisol increase, which is essential for alertness and focus throughout the day.

Eating early in the day supports your biological clock and increases alertness, but it's not necessary for everyone.

A natural increase in cortisol occurs early in the day, promoting wakefulness and a healthy immune system, and can be timed by exposure to bright sunlight.

Dopamine and norepinephrine are neurochemicals that drive attention, alertness, and excitement, playing a crucial role in activating flow.

If you wake up feeling alert, leverage that time for your best work; otherwise, align your work sessions with your body's natural temperature rise.

Viewing bright light early in the day helps synchronize the cortisol pulse, providing energy and focus for the day.