Chapter 2: Bright Ideas Require Proper Lighting

Lighting sets the mood, sets the scene, determines what is possible. Romantic dinners rarely happen under rows of fluorescent tubes; you do not drive safely at midnight without headlights. A layer deeper, lighting is actually one of the fundamental inputs that make life possible, as our own internal clocks (or circadian rhythms) and those of all other plants and animals are linked to the rising and setting of the sun.

Here’s where the suggestions of Dr. Andrew Huberman, professor of neurobiology and ophthalmology at Stanford University School of Medicine, begin. Huberman’s podcast, The Huberman Lab, has exploded in popularity as he drills down on life-improving suggestions that draw on his 20+ years of research and work with athletic organizations and special forces operators. So how does one begin a productive day at the home office according to Huberman?

Get natural light right away, ideally going for a walk without sunglasses for anywhere from two minutes (if it’s very bright) to 30 minutes (if there’s a lot of cloud cover). “Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health,” Huberman says on his podcast. “It is perhaps the most important thing that any and all of us can and should do in order to promote metabolic well-being, promote the positive functioning of your hormone system, [and] get your mental health steering in the right direction.” (Note: This doesn’t mean looking directly at the sun; just getting the ambient bright light in your peepers.)

Light in the eyes lets your brain know it’s time to roll and coordinates the bump of the hormone cortisol we all get each day and which you want to come early in the day, as opposed to later. This leads to exactly what a productive workday requires: a sense of calmness and alertness. And, contrary to popular opinion, don’t block blue light. In fact, you want to get a hit of bright light again later in the day to time the release of melatonin so you can sleep. If you’re worried about bright light, start dimming your computer later in the day. And if you want to make sure you stay alert during the day, consider putting a bright light on your desk somewhere in front of you.

Ian Reid, co-founder of Oakland and Sonoma-based Medium Plenty, also suggests appropriate lighting. “Most offices have very intentionally established lighting levels to help boost productivity and well-being,'' he says. “Dimmable lighting with good color quality (CRI) and temperature (I prefer 2700k) goes a long way to prevent fatigue.”

Over the next few days, take note of how much light you have early in the morning when you wake up and throughout the day. Is your desk in a windowless room? Do you keep the shades drawn until mid-to-late morning? Find ways you can adjust your lighting within your home and workspace with natural lighting or overhead and task lighting. 

If you’re in a situation where you don’t have as much control over your lighting — try getting outside for walks more frequently throughout the day. More than just helping you get light, taking time away from your work will help you stay more productive throughout the day. We’ll talk more about that in a couple of lessons.