Prime dopamine with circadian anchors
Start with 10 minutes of sunrise light or a 10,000 lux lamp at arm’s length. You’re training the cortisol awakening response, so keep screens dim until light therapy is done.
Fuel: dopamine smoothie blueprint
- Frozen cauliflower + blueberries for fiber and polyphenols
- Almond butter + pumpkin seeds for copper + healthy fats
- 1g L-tyrosine, B6, and pinch of sea salt for neurotransmitter precursors
- Optional: add creatine if you lift within 2 hours
Micro-movement stack
Three rounds of 60-second calf raises, nasal box breathing, and gentle spinal CARs keep lymph and cerebrospinal fluid moving before you hit deep work.
Sensory hygiene checklist
- Swap phone alarm for sunrise clock and cue scent (citrus works well).
- Keep cold brew until after protein + sunlight to avoid adrenaline spikes.
- Batch-playlist binaural beats (40 Hz) for focus blocks under 45 minutes.
Field note: If HRV tanks, cut tyrosine dose in half and increase slow exhale ratio to 4-7-8 breathing.
