In this episode 24 protocols
▶ 3:18 Morning Light Exposure on Waking Behaviors “So, one of the things that I've done for my workspace is to make sure that when I wake up in the morning, I do go get my sunlight. If the sun isn't out, I turn on as many bright artificial lights as I can manage or tolerate and then I go get my sunlight exposure.” ▷ 3:48 Desk Lamp Tools “Now, the way that one could do that could be a very low-cost way of having, for instance, a desk lamp and those overhead lights.” ▷ 3:52 Ring Light Tools “Ring lights can be pretty cost-effective, and yet they're very bright and they have the sort of bright blue light that is going to optimally stimulate those melanopsin ganglion cells.” ▷ 4:02 Light Pad Tools “I don't use a ring light, I use a light pad. The particular light pad I use, I bought on Amazon.” ▷ 4:13 Work Near an Open Window and Avoid Viewing Sunlight Through Glass Behaviors “For those of you that can place your desk near a window, and even better to open the window, that would be really fantastic. Why would I say open the window?” ▷ 4:43 Dim Light in the Afternoon Behaviors “Now, in the afternoon, starting at about 9:00 and continuing until about 16 hours after waking, you want to start dimming the lights in that environment.” ▷ 5:44 Transition to Yellow and Red Light in Late Afternoon Behaviors “So, somewhere around 4:00 or 5:00 p.m., which for me is, you know, about 12 hours after I've been awake or 14 hours after I've been awake, I will turn off that light pad and start to transition the lights in my environment to more yellows and reds.” ▷ 6:10 Limit Bright Light During Late-Night Work Behaviors “If you are going to be doing work in that third phase of your circadian cycle, you really want to limit the amount of bright light that you're getting in your eyes to just the amount that allows you to do the work that you're doing.” ▷ 8:46 Place Screens or Work Material at Eye Level or Slightly Above Behaviors “Contrary to what most people do, which is to look down at their laptop, tablet, or phone if you want to be alert and you want to maintain the maximum amount of focus for whatever it is that you're reading or doing you want that screen or whatever it is that you're looking at to at least be at eye level and ideally slightly above it.” ▷ 10:44 Panoramic Vision Breaks Every 45 Minutes Behaviors “For every 45 minutes in which you are focusing on something like a phone or a tablet or a book page or your computer, you want to get into magnocellular panoramic vision for at least 5 minutes.” ▷ 13:05 Use a High-Ceiling or Outdoor Environment for Creative Work Behaviors “If that were the case, I recommend if you want to do creative work during phase two, the 9 to 16 hours of your circadian cycle, 9 to 16 hours after waking that is, that you do that in the high-ceiling room or maybe even outdoors, out on a deck or on a patio cuz the highest ceiling, of course, is is the sky.” ▷ 16:18 Avoid Loud Ongoing HVAC Noise Behaviors “what this paper identifies is a large data set in which workplace and environmental noise, mostly the humming of air conditioners that's very loud or the humming of heaters that's very loud and ongoing, just incessant, doesn't let up, can really increase mental fatigue and can vastly decrease cognitive performance.” ▷ 22:50 Do Not Face Your Computer Toward the Door Behaviors “So, she purposely did not position her computer facing the door, which I think is a deadly or I should say deadly to focus way of positioning your workspace.” ▷ 24:00 Sit-Stand Desk Tools “There've been a number of systematic studies exploring what are called sit-stand desks. So, these are desks that can be set to a height that makes standing the best practice, and then they can be lowered to a height that makes sitting the best practice or the easiest practice, I should say.” ▷ 24:46 Alternate Sitting and Standing and Reduce Total Sitting Time Behaviors “But that people who stand are in a slightly better situation, where many of those health metrics improve, but that people that do a combination of sitting and standing at the same desk throughout the day or move from one desk to another if they don't have a combination sit stand desk that's going to be best.” ▷ 26:41 Bright Overhead and Front-Facing Light Early in the Day Behaviors “First of all, in the first part of your day, that 0 to 9 hours after waking, you want bright lights, especially overhead lights, as bright as you can keep them without feeling uncomfortable or certainly not without feeling any pain in your eyes or elsewhere in your body.” ▷ 26:58 Avoid Reclining While Working Behaviors “And if you can, try and place whatever it is you're focusing on at least at nose level or above. Try and avoid reclining. Try and stand for at least half of your work day.” ▷ 27:14 Avoid Extended White, Pink, or Brown Noise Exposure Behaviors “In addition, if you're going to use sound as a stimulus for increasing focus and alertness, try and avoid exposure to white noise, pink noise, or brown noise for extended periods of time, for more than an hour or so. That might actually be damaging to the auditory system and at the very least is kind of stressful even though you might not notice it.” ▷ 27:36 Use 40 Hertz Binaural Beats Behaviors “Rather, if you're going to pursue particular types of sound frequencies, consider using 40 hertz binaural beats, not monaural beats, but 40 hertz binaural beats done during a particular work bout or for 30 minutes prior to that work bout.” ▷ 28:05 Use a Low-Ceiling Visual Environment for Analytic Work Behaviors “If you're going to do analytic work for any part of the day, phase one or phase two as I describe them, but really in any time of day, that detailed analytic work for which there is a correct answer, then try and get into an environment with a relatively low ceiling.” ▷ 28:18 Hoodie Tools “If you don't have access to a low ceiling environment, you might consider using a brimmed hat or even a hoodie or or even just facing down or even putting your hand above uh above your eyes as you will as at the level of your of your eyebrows.” ▷ 28:18 Brimmed Hat Tools “If you don't have access to a low ceiling environment, you might consider using a brimmed hat or even a hoodie or or even just facing down or even putting your hand above uh above your eyes as you will as at the level of your of your eyebrows.” ▷ 28:45 Open the Visual Environment for Creative Work Behaviors “Or if you're wearing a brimmed hat or you're wearing a hoodie, maybe peel that back.” ▷ 29:02 Visual Focus on One Location Before a Work Bout Behaviors “There are tools that you can use to increase your focus, for instance, focusing your visual attention on one location for 30 to 60 seconds prior to entering a focused work bout.”