Introduction
If you live in Alberta, winter mornings often begin in complete darkness. Many of us eat breakfast before sunrise and are already at our desks by the time the sun finally appears. By mid-morning, the sky may be bright and blue, yet our energy still feels low.
This mismatch between our daily routines and natural light can create a kind of “cave effect,” leaving us feeling heavy, sluggish, or mentally foggy as the day gets underway.
The Science of Light (Without the Jargon)
While our winter sun is too weak to provide the Vitamin D our bodies need (always consult your doctor or pharmacist about how to manage levels), it still offers something essential: signal.
When bright light reaches your eyes, it tells your brain to reduce melatonin (the sleep hormone) and increase serotonin, which supports mood, focus, and alertness. During long, dark winter mornings, that signal can arrive much later than our schedules expect, leaving our brains in a low-energy, foggy state well into the day.
How to Practice the 10:00 AM Reset
Since most of us miss the sunrise, we have to be intentional about catching the light later in the morning. Here’s how:
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Find your window: Around 10:00–11:00 AM, step away from your desk and locate the brightest window in your office or home.
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Step into the sun: Stand by the window, or take a brief walk outside if possible. Even a few minutes can help reset your brain.
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Disconnect: Leave your phone and screens behind for this mini-break. Focus on your breath and let the natural light hit your face.
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Make it a habit: Repeating this daily trains your brain to associate morning light with wakefulness and energy.
If your workspace doesn’t have a sunny window, consider a light therapy lamp. These mimic natural sunlight and can provide similar benefits for mood and alertness, especially during darker months.
Why It Matters
Mental health support doesn’t always come from major changes or big breakthroughs. Sometimes it’s about giving your brain the environmental cues it needs to function well. This week, I invite you to try the 10:00 AM Reset and notice whether that heavy, foggy feeling begins to lift. A few intentional minutes of daylight can make winter mornings feel more manageable—and a little brighter.
—Annika
Annika Schaefer
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