Protocols work best when timed to your biology. This schedule template shows optimal timing based on your wake time—the anchor of your circadian rhythm.
Input your wake time to see your optimal biological windows.
Your wake time sets your "Time Zero." All optimal windows are calculated from this anchor. Morning light exposure reinforces this timing, making your entire schedule more effective. Consistency matters more than perfection—same wake time ±30 minutes daily is ideal.
Peak cortisol and alertness. Best for challenging tasks.
Optimal focus window. Schedule demanding cognitive work.
Energy dip common. Good for exercise or lighter work.
Wind-down phase. Light management and relaxation.
Light exposure within 30-60 minutes of waking sets your entire circadian rhythm. This is the foundation all other timing builds on.
Schedule challenging cognitive tasks 0-8 hours after waking when cortisol and alertness peak naturally.
Dim lights, reduce stimulation, and support natural melatonin production in the 2-3 hours before sleep.
Start with the protocols that matter most to you. Morning light and sleep optimization are the highest-impact starting points for most people.