Morning Now
Get daylight
Get outside in daylight within 30 minutes of waking up.
A good day
An example, not a rulebookThe times are a starting point. If you train best in the morning or work shifts, move the habits to where they fit. What matters most is light early in the day, less light in the evening, and regular times.
06:00–10:00
Morning Now
Morning Now
10:00–14:00
Midday Now
Midday Now
Coffee and deep work Out in daylight
Have your coffee now, and put your hardest work here. Get outside before lunch: a walk, a workout or a cold dip.
14:00–17:00
Afternoon Now
Afternoon Now
Caffeine cut-off
No more coffee today. Take a walk in daylight instead.
17:00–21:00
Evening Now
Evening Now
Sauna and a walk
Take a short walk after dinner. A sauna session fits well now.
21:00–23:00
Late evening Now
Late evening Now
Dim the lights
Dim the lights and put on amber glasses.
23:00–06:00
Night Now
Night Now
Cool and dark
Sleep in a cool, dark and quiet room.
Gear for right now
Changes with the time of dayNo gear needed for this part of the day. Daylight, a walk and good timing do the job.
No gear needed for this part of the day. Daylight, a walk and good timing do the job.
No gear needed for this part of the day. Daylight, a walk and good timing do the job.
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