Get sunlight in your eyes early in the day, ideally every single day or as often as possible, by going outside and facing the sun (blinking as necessary). This sets your circadian rhythm, increases daytime mood, focus, and alertness, improves nighttime sleep, and has profoundly positive effects on metabolism. Do not view sunlight through windows or windshields, as this will not provide the same benefits.
Get out of doors into nature, whether it’s a park, stream, or ocean, for anywhere from 10 to 30 minutes, three to seven days per week. This practice has been shown to significantly reduce blood pressure, resting heart rate, and improve sleep and mood, enhancing various aspects of mental and physical health.
View sunlight in your eyes in the evening or late afternoon before the sun sets. This is a very well-supported protocol beneficial for numerous aspects of mental health, physical health, and performance.
If possible, exercise outdoors to combine the benefits of nature exposure with physical activity. This allows you to get zone two cardio or other forms of physical benefit by elevating your heart rate, or even do resistance training out of doors.
If you like the idea and it feels good, try grounding by placing your bare feet directly on clean soil or a clean lawn, perhaps while getting your morning sunlight. Be cautious and avoid surfaces like dog parks due to the risk of hookworm.
Place yourself near moving bodies of water, such as waterfalls or running streams, as there appears to be some positive health benefits, possibly due to the negative ionization created by these environments.
If you cannot get sunlight in your eyes early in the day on a consistent basis due to seasonality, location, or work schedule, consider purchasing a SAD (seasonal affective disorder) lamp. Look at it for about five to 10 minutes in the morning to improve mood, focus, alertness, and set your circadian rhythm, though it is not as effective as natural sunlight.
Make weekly walks in nature an absolute must in your routine. If you miss one due to weather conditions or travel, make it a point to try and get into nature more during the following week or whenever you can.
Try to take at least a few trips each year for activities like hiking or camping in different natural environments. These trips, even if not expensive, contribute to overall well-being.
When engaging in outdoor activities like rucking, jogging, or hiking, consider doing it with other people if you are trying to be social.
While negative ionization machines for home environments exist and show some positive health benefits, these effects do not reach the level demonstrated in studies where people spend dedicated time outdoors near moving bodies of water. Prioritize natural exposure.