After waking, get outside for morning sunlight (a phone screen is not enough brightness for this practice).
Aim to get out within the first hour of waking — sooner is better (often within about 5–15 minutes).
Look toward the sun; if looking directly is painful, look toward it without staring — blink whenever you need to.
Skip sunglasses for this viewing window; eyeglasses or contact lenses are fine.
If you wake before sunrise and need to be alert: turn on bright indoor lights, then still go outside once the sun is up.
On cloudy or rainy days, still go outside — plan for more time (~5 min clear, ~10 min cloudy, ~20–30 min dense overcast/rain as a rough guide).
Do it outdoors — not through a car windshield or a window (window is last resort only if you truly cannot get outside safely).
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