Using tools like morning sunlight, exercise, and proper timing of food intake can help set a predictable circadian rhythm for better sleep, while during the middle of the day, limiting caffeine intake and being mindful of the clock-delaying effects of exercise can optimize your 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.

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

Getting sunlight in my eyes first thing in the morning is vital for mental and physical health, even on cloudy days, as it stimulates alertness.

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.

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

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.

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.

To effectively form habits, focus on the state of your brain and body rather than the specific time of day; this will help you anchor your habits more effectively.