Module 1 Circadian
Morning Circadian Anchor
Outdoor light to the horizon — no sunglasses
Do this in the first 30 min after waking
The 8-module protocol
A science-informed daily rhythm for metabolic eye support — timed to your local day, not a one-size-fits-all checklist.
Module 2 Mitochondrial
Mitochondrial ATP Stimulation
630–680 nm red light therapy (670 nm peak)
Morning or early afternoon
Module 3 Screen hygiene
Deliberate Blinking Drill
20 rapid blinks + 5 slow gentle closures
Every 1–2 hours at screens
Module 3 Screen hygiene
Eye Fasting — Distance Viewing
Focus ≥ 6 m (20 ft) away
Cumulative 10 min/day
Module 4 Circadian
Evening Anchor & Earthing
Barefoot on natural ground, face the sunset horizon
At local sunset
Module 5 Nutrition
Pigment Regeneration
50–80 g organic bilberries or blueberries
Any time during the day
Module 6 Vascular
Micro-Circulation Reset
Cool tap water on closed eyes — 30 to 60 seconds
Evening cleanup or shower
Module 7 Environmental
Post-Sunset Light Mitigation
Amber lighting, no blue LEDs, humidity ~50%
After sunset
Protocol principles
- No doubling up. Eyes run on a 24-hour rhythm. Miss a step? Resume at normal dose tomorrow — extra red light or drills add strain.
- Safety first on red light. 630–680 nm, peak near 670 nm. Zero heat, zero flicker, zero squinting at protocol distance. 3–5 minutes max, once daily.
- Circadian anchors are non-negotiable. Morning outdoor light and evening sunset exposure set the master clock that pre-programs retinal melatonin release 14–16 hours later.
- Screen breaks are cumulative. Deliberate blinking every 1–2 hours plus 10 minutes total distance viewing (≥ 6 m) per day releases ciliary muscle lock.