Morning Light: The Simplest Biohack for Focus
Ten minutes of outdoor light early in the day anchors your circadian rhythm, suppresses residual melatonin, and lifts cortisol at the right time — making focus easier for the next 6–8 hours. It also improves sleep quality at night.
Practical routine
- Within 60 minutes of waking, get outside without sunglasses for 5–15 minutes. Cloudy? Add 5–10 more.
- Combine with a short walk or mobility to wake the body.
- Delay caffeine 60–90 minutes to ride your natural cortisol peak first.
Why it works
Bright light hits melanopsin cells in the eye and resets your internal clock. The signal translates into better attentional control and earlier sleep drive at night.
Start here: Morning Habits · Try the Sleep Efficiency Calculator.
Next steps
Try a tool: Sleep Efficiency · Energy Planner · Macro Optimizer