Wake up around 6:30
Get sunlight in your eyes
Delay caffeine until 90 min after waking up
Drink water with salt/electrolytes
Fast until 11:00 am
90 min of focused work(Phone off)
Physical exercise
Deliberate cold exposure
6:30 左右起床
让阳光照射到眼睛
延迟摄入咖啡因直至起床后 90 分钟
喝含盐/电解质的水
禁食至上午 11:00 90
分钟的专注工作（关闭电话）
体育锻炼
刻意的寒冷暴露