WHAT’S INSIDE
Inside the checklist, 6 sections and 24 items to tick off
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Set the Starting Point
Choose one clear reason for using the checklist today, write the smallest useful version of your light exposure routine, remove any steps that depend on special equipment or perfect conditions, and identify the one visible cue that will anchor the habit where it actually needs to happen in your day.
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Prepare the Right Space
Four items that reduce the friction of showing up consistently — clear the area where the habit happens, put what you need within easy reach, decide the next step before the session begins, and set the lighting and temperature conditions that support steady, focused attention throughout.
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Follow the Core Steps
Tick through the four-step daily structure — a gentle opening check-in or setup minute, a repeatable main sequence for the light exposure habit, a natural pause when form or focus drops, and a brief closing review that ends the session with one clear observation rather than rushing straight into the rest of the day.
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Protect Energy and Safety
Four grounding items on when to scale back the routine rather than push through discomfort, why copying advanced light exposure protocols that don’t match your current baseline tends to backfire, and when a professional is the right resource for symptoms that go beyond what a daily checklist can address.
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Track What Matters
A four-item daily log kept simple enough to complete at the end of any day — date, duration, one honest note, and a weekly review that looks at sleep, stress, hydration, and schedule alongside light exposure before drawing any conclusions about what to change.
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Use AI for Planning
Four practical prompts for using AI to turn your weekly schedule into a realistic light exposure plan, surface patterns in your checklist notes, and generate simpler alternatives for any section of the routine that isn’t fitting into your actual day.
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