A Light & Biology morning protocol tracker you can actually keep.
Track sunlight, hydration, movement, caffeine timing, and optional cold exposure as a flexible starting point. Rename a part, shorten a timer, or mark an item optional. No account, and no cloud journal.
Free. No account. Your practice data stays on your device.
Questions
What is the Light & Biology Protocol?
A set of high-leverage morning behaviors: morning light exposure, early hydration, movement, delayed caffeine, and optional cold exposure. It is a biology-first starting point, not a prescription.
Which part matters most?
Getting outdoor light within the first hour of waking is the highest-leverage piece. The template starts with a sunlight timer so it does not get skipped.
Do I have to take a cold shower?
No. Cold exposure is optional in the template. Keep it off, change it to a splash of cold water, or remove it entirely.
Is this an official or endorsed app?
No. Win at Dawn is an independent, local-first tracker. This template is one starting point among several, and the app makes no claim of official affiliation or endorsement.