Morning Walks
Take a morning walk or plan to be outside for at least 20 minutes about an hour after sunrise. This particular time of day is timed with the rise of UVA light. UVA light is slightly higher energy than visible light but lower energy than UVB light. It is present for most of the day starting when the sun is about 10% above the horizon. The main benefits of UVA light include: activation of aromatic amino acids (that will later become melatonin, active thyroid hormones, and melanin) and the production of serotonin, dopamine, and nitric oxide. These hormones, neurotransmitters, and other molecules help boost your mood and energy levels, lower blood pressure, and provide protection for your skin so that you can safely access the higher energy wavelengths of UVB light later in the day.
Our bodies evolved to follow daily light cycles. The world we live in has changed but the natural cycles in our bodies still depend on these cues. It's important for your naked eyes to be outside in daylight. The predominant wavelengths of light change throughout the day as the sun rises and sets. Even if you feel like you're not aware of these natural light cycles, your body IS and it's depending on you to go outside and experience that natural cycle of light. Not only does this affect your circadian rhythm (your body's natural 24 hour clock) but it also supports the production of various hormones affecting your mood and energy. The most important time of day to be outside is in the morning, during the first two hours after sunrise. This is what sets your body clock for the day and helps determine when you will be ready to sleep that night. Find time for a walk during this time of the day.
There are lots of good tricks and tools for avoiding artificial light but to get natural light just go outside as much as you can and as consistently as you can without covering your eyes. Even in the car is okay with the windows down or the sunroof open. Add natural light to your day by standing in your house near an open window or with the door open. If you wear glasses then pause occasionally on your walk and lift them up so you can let in the natural light or use this time to sit quietly in a green space and soak in the natural world through all of your senses. You can also combine your outdoor time with some grounding (bare skin on the earth), socializing with friends, walking to work or school, gardening, or anything else that might tempt you to be outdoors.