On clear days, aim for about five minutes of sunlight exposure to your eyes after waking; on cloudy days, increase this to about 10 minutes, and on very overcast days, aim for 20 to 30 minutes.

Getting outside for about 5 to 10 minutes every morning is extremely important, even if it's cloudy, as it provides more photon energy than bright indoor lights.

If you miss a day in your habit formation, simply return to your routine the next day without punishing yourself for the slip.

Get outside for morning sunlight viewing at least 80% of the days of your life to enhance wakefulness and sleep quality.

James Clear suggests never missing two days in a row when it comes to habits. One missed day is a mistake, but two missed days can lead to a new habit of inaction. This principle helps prevent downward spirals in your progress.

To support your circadian clock, get sunlight in your eyes early in the day and whenever you want to feel awake, as getting two hours a day of outdoor time without sunglasses significantly reduces the probability of developing myopia, or nearsightedness.

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

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.

To set a proper circadian rhythm, you need bright light in the morning, hydration, movement, and caffeine. If you can't get sunlight, use bright artificial light.