For anyone wanting better energy, mood, and sleep. A simple daily habit of viewing sunlight within an hour of waking, based on neuroscience research.
For anyone wanting to establish a consistent early morning routine. A 5-week plan with daily sleep and wake tracking to shift your schedule permanently.
For anyone new to deep work who wants to build focused concentration skills. A 1-week starter plan that introduces Cal Newport's method with guided daily sessions.
For anyone who wants to journal consistently without the pressure of writing daily. 4 sessions per week over 5 weeks covering thoughts, gratitude, and goals.
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Who this helps
Common struggles
Get outside within 30 minutes of waking. Expose eyes to natural light for 5-10 minutes.
Increase outdoor time to 15-20 minutes. Notice improved alertness and mood.
Add a morning walk or stretching outdoors. Multiply the circadian and health benefits.
Sleep better, wake energized, feel balanced. Your internal clock is synchronized.
“I made more progress on a steady early bedtime and regular 5am gym for a long time than I've done in years! Plus lost 20lb so far as a result of that and diet just through this system.”
Alex G.
“I feel like I can finally take my life in a direction that I find meaningful and I'm excited to see where it goes.”
Kevin H.
Morning sunlight regulates your circadian rhythm, improves sleep quality, boosts mood, and increases vitamin D production. It's one of the simplest ways to optimize your health.
Just 10-15 minutes of morning sunlight is enough to trigger the benefits. The plan provides specific timing recommendations based on your location and season.
Even on cloudy days, outdoor light is significantly brighter than indoor lighting. For very dark climates, the plan includes alternatives like light therapy boxes or timing outdoor activities strategically.
Created by
The official host account for GetMotivated.ai. We build gamified habit-building experiences that help you stick to your goals.
Based on
Neuroscientist and tenured professor in the Department of Neurobiology at the Stanford University School of Medicine. Host of the Huberman Lab podcast.
Source attribution identifies cited work and inspiration. It does not imply endorsement, collaboration, or direct participation unless explicitly stated above.
Built for follow-through
Most programs tell you what to do. This one helps you actually do it.
Stay accountable with a buddy, a small group, or go solo. You choose — the support is there either way.
Proven programs with a clear finish line and enough guidance to keep the next step concrete.
A 60-second check-in — by app, SMS, or email. No guilt if you miss one. Just keep going.
Every check-in earns points. Every week builds on the last. You can see exactly how far you've come.
It reads your check-ins and gives you an analysis: what's working, what's slipping, and what to do next. Guidance based on your actual behavior, not guesswork.
Choose how you start
Start when you choose
Adjust timing as needed.
Start with the cohort
Same schedule together.
Related Topics
Flexible schedule
