Optimized Living

Bright blue-enriched light in the morning, warm dim light at night. A $30 smart bulb can regulate your circadian rhythm better than any supplement.

68-72°F for focus, 65°F for sleep. Cool environments boost alertness. Your thermostat is a free cognitive enhancer.

CO2 above 1000ppm impairs cognition by 15%. Open windows, add plants (snake plant, pothos), or get an air purifier.

Consistent background noise (brown noise, rain) beats silence for focus. Noise-cancelling headphones are a productivity investment.

10 minutes of outdoor light within 30 minutes of waking. Sets circadian clock, boosts cortisol awakening response, improves mood all day.

5-minute walk every 90 minutes. Restores attention, reduces eye strain, and boosts creative thinking. The cheapest nootropic.

16oz water upon waking. Sip consistently throughout the day. Dehydration of just 2% impairs cognitive performance measurably.