When your mind opens ten tabs at once, it feels like ambition—but it functions like friction.

In this episode, we simplify the start of your day by setting a non-negotiable baseline: Sunlight First.

You'll learn:

• The Mechanism: How morning light is one of your body's strongest timing cues, setting your internal clock for better focus and cleaner wind-down later.
• The Practice: A low-effort, high-gain morning routine: 2–5 minutes of daylight paired with a 1-minute physiological sigh protocol (a specific 3:1:8 breath pattern) to quickly drop physiological arousal.
• The Philosophy: How to apply the Stoic wisdom from Epictetus ("No great thing comes suddenly into being") to your daily choices, using the question, "Does this choice flower, fruit, and ripen... or is it just another distraction?"

Stop asking your system to improvise. Set the baseline, reduce the friction, and start choosing what gets to be first.

The Lever: Set a 7-day reminder: "Sunlight first."

Related Science: Circadian alignment, light as a zeitgeber, and the use of cyclic sighing for mood.