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.

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 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.

If you maintain a modified state of mind and body throughout the day, unexpected positive changes will occur in your life. In the morning, the subconscious mind opens up as brain waves transition from Delta to Theta to Alpha to Beta, and at night, they shift from Beta to Alpha to Theta to Delta. Meditation helps to bypass the analytical mind, which separates the conscious mind from the subconscious mind, allowing for reprogramming of thoughts and behaviors.

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

After a 90-minute focused work session, I feel accomplished due to the release of neuromodulators like dopamine and norepinephrine.

Extending the positive phase of dopamine release while blunting the pain response can lead to greater happiness and motivation in pursuing long-term goals.

Cortisol spikes in the morning are beneficial as they help wake us up and have important health-promoting functions, while a 9 PM cortisol spike is a signature of depression and anxiety, which is problematic and associated with many mental health issues.