Day 1: Wake up at the same time no matter how little you slept. Get 10 minutes of sunrise light immediately. Day 2: Move dinner earlier by 2 hours. Day 3: No screens after 9pm — read a physical book. By night 3, your melatonin will shift naturally.
How to do it
Film a "morning routine" clip (pulling curtains, stepping outside).
Use a calendar graphic with X marks for each day.
Add a split screen of "phone at night" vs "book."
End with your alarm time staying fixed.
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