How much morning sunlight should I get?

When possible, view outdoor morning light for 5–10 minutes on clear days (10–20 minutes if overcast). No sunglasses if safe; avoid staring at the sun. This helps anchor your circadian rhythm for energy by day and sleep at night.

Why wait ~90 minutes after waking before caffeine?

Delaying caffeine lets natural wakefulness hormones rise, reducing the mid-afternoon crash and improving sleep pressure later. Many find energy is steadier and sleep quality better when caffeine is delayed.

How late is too late for screens?

Limit bright/blue light exposure 2–3 hours before bed. Use warm color temperature, lower brightness, or blue-light filters. Dim overhead lights and favor lamps in the evening.

Can I work out at night?

If evenings are your only option, keep intensity moderate and finish 2–3 hours before bed. If it disrupts sleep, shift the hardest sessions earlier and use lighter movement (walk, stretch) at night.

Morning & Evening Routines for Recovery — Science-Backed Habits

Why routines matter for recovery

Routines remove decision fatigue, stabilize energy, and shrink high-risk windows where urges thrive. A predictable morning boosts daytime focus; a consistent evening protects sleep—one of the strongest levers for mood, impulse control, and recovery itself. Together, AM/PM anchors reduce randomness so your brain can rewire around healthier choices.

Morning routine: anchor your day

Sunlight viewing (outdoors, if possible)

View morning light for 5–10 minutes on clear days (10–20 if overcast). Avoid looking directly at the sun; no sunglasses if safe.
Outdoors beats bright windows—natural light intensity sets your circadian clock for daytime alertness and nighttime sleep.

Delay caffeine ~90 minutes

Let natural wakefulness build first to reduce afternoon crashes and protect sleep pressure at night.
When you do have caffeine, cap intake 8–10 hours before bed.

Hydration & light movement

Water on waking; consider electrolytes if you train early or live in heat.
5–15 minutes of movement (walk, mobility, light cardio) to raise temperature and focus.

Journaling & intention setting

A 2–5 minute note primes behavior: “If I feel cue, I’ll do swap.” This short script reduces hesitation at trigger points. For deeper tools, see Mindfulness for Recovery.

Optional: cold exposure

If you like a strong wake-up, brief morning cold (shower or plunge) can elevate alertness and mental toughness. Get details and cautions in Cold & Heat Exposure.

Make it addiction-aware

Morning is high-leverage: set app limits, move risky apps off the home screen, and schedule check-ins. Evolv nudges you when it counts.

Follow the plan in Evolv

Afternoon: protect energy, avoid spikes

Time caffeine: avoid after mid-afternoon to protect sleep.
Use “micro resets” (90 seconds of movement or breathwork) when stress/urges rise.
Plan a short daylight walk if possible—it helps circadian timing and mood.

Evening routine: land the plane

Dim lights & limit blue light

Shift lighting 2–3 hours before bed: lower brightness, use warmer color temperature, favor lamps over overheads, and enable device filters. For the sleep science and step-by-step guide, see Sleep for Recovery.

Slow the nervous system

Breathwork: box breathing (4-4-4-4) or physiological sighs (double inhale → long exhale).
Light stretch or walk after dinner; avoid intense late-night training when possible.

Food & alcohol timing

Finish the last meal 2–3 hours before bed when you can.
Avoid alcohol—it fragments sleep and lowers next-day control. If you’re reducing or quitting, see Quit Alcohol with Science-Backed Habits.

Devices parked, next-day primed

Charge phone outside the bedroom; enable Do Not Disturb and app limits.
Lay out morning gear (shoes, bottle, book). Reduce friction for the right choice.

Accountability makes it easier

2-minute check-ins, shared streaks, and people on the same path amplify follow-through. See Support & Accountability and Momentum in Numbers.

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7-day kickoff (AM/PM focus)

Day 1: Define AM/PM anchors (wake time, light, wind-down start). Remove one evening trigger.
Day 2: Morning light + caffeine delay. Set app limits after 9pm.
Day 3: Add 10–15 min morning movement. Write one If/Then plan for your top cue.
Day 4: Dim lighting 2–3 hours pre-bed. Park devices outside bedroom.
Day 5: Journal 3 lines: win, wobble, next step. Keep meals 2–3 hours before bed.
Day 6: Add an afternoon walk or daylight break. Breathwork before sleep.
Day 7: Review logs. Keep what worked; patch one fail point. Plan week two.

Special notes for common addictions

Nicotine (vaping, Zyn, cigarettes): Pair evening wind-down with friction (no supplies in the house, app/site limits) and a short swap. See Quit Smoking & Nicotine.
Alcohol: Move social time earlier; keep non-alcohol options visible; pre-commit your plan. See Quit Alcohol.
Porn/social media: Block risky sites, grayscale after 9pm, and choose a 2-minute replacement. See Quit Porn with Science-Backed Habits.

FAQs

What if my schedule is irregular?

Pick the same two anchors each day (e.g., morning light + evening dimming), even if times shift. Consistency of the steps matters more than perfect timing.

How long until routines feel automatic?

Many notice easier follow-through within 2–4 weeks. Keep the steps tiny, track reps, and reward consistency—not perfection.

Morning & Evening Routines for Recovery

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