In this episode 6 protocols
▶ 6:19 Morning Bright Light Exposure Behaviors “View 10 to 30 minutes of bright light, ideally sunlight within an hour of waking, assuming that you're waking early in the day, especially you wake up early in the day, get outside, see sunlight.” ▷ 6:28 Afternoon Bright Light Exposure Behaviors “Do that again in the afternoon or around evening, 10 to 30 minutes, depending on how bright it is outside.” ▷ 6:34 Daytime Sunlight Exposure Behaviors “Basically you want as much bright light, ideally from sunlight coming in through your eyes throughout the day.” ▷ 6:39 Reduce Evening Bright Light Exposure Behaviors “And then in the evening, you want as little bright light coming in through your eyes.” ▷ 6:46 Exercise at a Consistent Time of Day Behaviors “One of the best ways to do that is to engage in physical activity at fairly regular times of day. You don't have to do it every day, but if you're going to exercise, try and exercise at a fairly consistent time of day.” ▷ 10:00 90-Minute Focus Work Cycles Behaviors “If you're going to do something hard and you want to focus on it, limit it to 90 minutes or less. And I am one of those people who's also joined that conversation. And indeed, I use 90-minute work cycles.”