LIGHT BLUE RESET SYSTEM
Morning Person
Protocol
Train your body clock with fixed wake-up time, morning sunlight, movement, and night light control.
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Protocol Start Date
Target Wake-Up Time
Day 1
First day is the hardest. Ignore mood. Follow the system.
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Formula: fixed wake-up time + sunlight + movement = body clock shift.
Daily Checklist
Wake up at target time
Wake up at the same time even if motivation is low.
Get morning sunlight
Go outside and look toward bright natural light.
Move your body
Walk, stretch, skip, or do light exercise.
Drink water
Hydrate your brain and body after waking.
Use caffeine wisely
Coffee or tea is okay. Avoid too much caffeine later.
Get evening sunlight
See evening light for 5 minutes before sunset.
Reduce bright light at night
After 9:30 p.m., reduce phone, TV, laptop, and room light.
Sleep earlier
Let your body naturally sleep earlier after the routine.