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UNOP-Rule 01 - Bright Mornings - The 2 Minute Rise-and-Shine Routine

Updated: Apr 12


UNOP Bright Mornings - The 2 Minute Rise-and-Shine Routine
UNOP Bright Mornings - The 2 Minute Rise-and-Shine Routine
Feel more alive and alert right after you wake up by using bright light and simple breathing. This hack instantly helps you shrug off grogginess, boosting energy and clarity for the day ahead.

How to Do It (Steps)


  1. Greet the Light (1 minute or more - optimal 5 minutes): Step near a window or outside. Look toward natural daylight—without staring at the sun—to trigger your brain’s wake-up signals. If you're living in a country where there is no sunlight in the morning or if it's too early, use artificial light, such as a bulb lamp or a special light therapy device. Make sure to look at the light as soon as you wake up.

  2. Deep Breaths (30 seconds or more - optimal 2 minutes): Perform 2–3 physiological sighs (quick inhale, brief pause, full inhale, then slow exhale).

  3. Mini-Stretch and vigorous tapping (30 seconds or more - optimal 2 minutes): Gently roll your shoulders, tilt your head from side to side, and breathe deeply.

    After rolling, tap strongly and vigorously under each armpit, then on the elbow joint. Next, shake your wrists and hands as if you're trying to dry them after washing.

5M2S Key Point


In under 2 minutes, you’re recharging your mental engine. Simple, fast, and effective.


Just after waking up, make sure to expose yourself to morning light.
Just after waking up, make sure to expose yourself to morning light.

Origine


This hack draws on circadian rhythm research emphasizing morning light exposure. Coupled with physiological sighing from the Dr. Andrew Huberman Lab, it ensures a quick cortisol awakening response.


Science-Backed


  • Circadian Rhythm Studies: Research from the National Institutes of Health shows morning light syncs your internal clock. NIH Circadian Rhythm

  • Physiological Sigh: Huberman Lab at Stanford highlights this two-stage inhale as a rapid stress-circuit breaker. Huberman Lab


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