Three-Window Reset Protocol

The afternoon window prescribes a 20-minute moderate-intensity walk between noon and 2 PM. Morning outdoor light exposure is prescribed for at least 10 continuous minutes within 30 minutes of waking. The evening cutoff requires cooling the room, reducing overhead light, and stopping decision-making or conflict-based screen content 90 minutes before bed. Morning light reaches the suprachiasmatic nucleus through the retinohypothalamic tract and anchors the cortisol peak to the morning. Moderate movement is presented as accelerating cortisol clearance and promoting insulin-independent glucose uptake in muscle. The protocol requires daily repetition because the circadian system recalibrates through patterns rather than one-off interventions. The protocol uses timed morning, afternoon, and evening interventions to correct the cortisol curve.