Shift Cortisol Earlier to Capture an Earlier Morning Focus Block

To enable an earlier morning work block or add a third ultradian block, wake earlier and use hydration, caffeine, brief high-intensity exercise, and light exposure to shift the cortisol pulse earlier. Example exercise options given were 10-15 minutes of skipping rope, jumping jacks, or a brief jog. In his example, this could mean waking around 5:30 a.m.; if doing this consistently, also go to sleep earlier.