To support sleep and habit consolidation, maintain a dark and cool environment during phase three, and avoid eating too close to bedtime.

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.

Neuroplasticity is triggered by intense focus but occurs during deep sleep and rest, making both essential for brain change.

The first phase of the day, 0 to 8 hours after waking, is characterized by elevated norepinephrine, epinephrine, and dopamine, which support an alert and focused state.

Viewing light in the afternoon helps regulate dopamine production and prepares your body for better sleep by reducing retinal sensitivity to light at night.

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.

To improve sleep quality, aim for focused work blocks early in the day, as this aligns with when cognitive function is at its peak.

Every person should ideally view bright light, preferably sunlight, within 30 minutes to an hour of waking up to optimize health.

In the evening, avoid bright artificial lights of any color, especially between 10:00 p.m. and 4:00 a.m., to optimize your sleep quality.