Notes:

• Good sleep and stress management, not willpower, are the keys to consistency

• Our circadian rhythm is designed around the sun. Blue light mimics noontime to our body.

• The brightness, wavelength, and direction of light communicate to our brain when to be awake and when to be asleep.

• Sunlight regulates our circadian rhythm. Get “first light”.

• Breathe in through the nose for 4 seconds, pause, and out for 8 seconds to reset your breathing.

• Stress is stress whether it’s physical or mental. Physical resilience is a great way to improve total stress management.