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.

To prepare for flow, align your work sessions with your natural circadian rhythms and block out distractions for 90 to 120 minutes of focused work.

The rise in body temperature after your temperature minimum triggers cortisol release, which helps wake you up and enhances focus.

Exercise in the morning is one of the best ways to increase your core body temperature and enhance alertness.

For every 30 minutes of focused work, take a moment to look up and relax your eye and face muscles, which can help improve focus and reduce eye strain.

During a 90-minute work session, I aim to enter a focused state, turning off my phone and using low-level white noise to enhance learning and workflow. I find that achieving this focused work state can be challenging, but once I do, it feels incredibly satisfying, like a workout for the mind.

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

Your temperature minimum, which occurs around 5:00 a.m. if you wake up at 7:00 a.m., indicates when your best work will happen, typically 4 to 6 hours after that.

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.