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The Owl-Shift Checklist: Shift Your Bedtime Two Hours Earlier in Three Weeks
A 3-week evidence-based routine (morning light, fixed wake time, 7pm food cutoff, habit tracking) that shifted chronic night owls' body clocks two hours earlier with no lost sleep, based on the Birmingham/Surrey/Monash study (Sleep Medicine, 2019).
What you get
✓Morning outdoor light within 30 minutes of waking, 15+ minutes
✓Fixed wake time (including weekends), no snooze
✓No food after 7pm
✓Track daily on a habit grid for three weeks
✓Expect a shift of roughly two hours by week three, no lost sleep