Light is the master clock — respect it before caffeine.
Why It Works
Sunlight suppresses melatonin and triggers cortisol awakening response — signaling your body that the day has begun.
The Protocol
Step outside without sunglasses for 10–15 minutes. Cloudy days count — brightness still reaches your retina.
Stack It
Pair with hydration and a short walk. Avoid checking email until after light exposure.