Step 1 of 9 · Free and easy, upstream of everything

Morning sunlight

The morning window

Nothing we track ranks above it: light in the first hour sets the clock everything else runs on.

Extremely high priority

Morning sunlight Path · step 1

10–20 min outside, no sunglasses, within an hour of waking.

Light Health · Sleep

Leveragewithin Light Health

Evidencesolid · 8 papers

Anyone photosensitive, on photosensitising medication, or with an eye condition should ask a clinician first.

Where the evidence is thin

Most trials use light boxes or measured lux, not 'go outside', so the dose you actually get varies with weather, season and latitude.
The '10–20 minutes' is a practical extrapolation from the phase-response curve's shape, not a measured protocol — the studies measure illuminance and timing, never minutes outside. Overcast days honestly need longer.

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Your screen is why you stay indoors

This step lives inLight Health Sleep The Morning Stack Better Sleep, No Sleep Aid The Light Health Curriculum

The walking happens in the app: this step appears on its moment of the day, ticks once per day, and settles at nine days in any fourteen.