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This week's foundation
Circadian — Anchor your light
Light is the master clock. Every cell in your body keeps time, and the strongest signal they listen for is the light hitting your eyes in the first hour after you wake. Get that hour right and sleep, energy and mood quietly fall into line behind it.
Ten minutes of morning light beats an hour of willpower at night.
This week's lesson goes one level deeper: what actually counts as "enough" light, why a bright window isn't the same as stepping outside, and how to get it on a grey winter commute without changing your whole morning.
Try this week: within an hour of waking, get outside for ten minutes — coffee in hand, no sunglasses. That's the whole experiment.