Turn On As Much Light As Possible

Turn On As Much Light As Possible

it's important to light your daytime environment as brightly as you safely can. So if you are going to be doing work in this early, what I call phase one portion of your day, you want to have as much light and indeed as much overhead light shining on you as possible.

Bright lights tell your brain to be awake. It facilitates the release of things like dopamine, norepinephrine, and healthy amounts of cortisol. This isn't about the 'morning sunlight' tool. It's because light, all types of light, stimulate these neuromodulators and hence increase your levels of focus.

You could work in the dark, but it's not optimal. You can focus in the beginning, but you'll soon notice that in the hours after, you can't sustain it. You kind of crash. So try to get some light for at least one well-lit session.

Keep in mind. This tool is for work in the early part of the day. It's for any 90-minute session you do before 4-5 pm. So avoid it in the late afternoon/night. Here's what Huberman does in the morning:

"I get my morning sunlight exposure. But once I set out to do some work, I make sure that all the overhead lights in that room are on, as well as lights in front of me. And that's to increase levels of focus and release of these neuromodulators"

Your action for the day

You have 3 options for when you want to start your session.

• Look for a place with natural light coming in (sunlight). You could sit outdoors or next to an open window.

• Switch on the room lights wherever you are sitting. You could explore different places at work/home/uni to see which is best.

• Put an LED, lamp, or ring light on your desk in front of you.

Choose the one you like the most and see how to make it part of your workday. You could do all 3.

If you're someone who struggles to focus, this is one of the most effective tools... because you can literally switch it on 💡:p

Action for the day: Look for and work in the place with the most light.

Your 90-minute block

Day 1: Time your sessions to 90 minutes ✅​
Day 2: Start with a short warm-up ✅​
Day 3: Narrow your eyes to a visual target ✅
​Day 4: Increase the lights around you ✅

Goal: 90 minutes of deep, productive work.