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A short, practical checklist you can run through before you touch your phone — built around the same habits that support memory and focus for the rest of the day. No cost, just your email.
What to do (and avoid) in the first minute after waking, before checking your phone.
The specific type of light exposure linked to circadian alertness, and why timing matters.
A one-line habit that helps prioritize your hardest thinking for your highest-alertness window.