Your brain takes cues from light to regulate energy and sleep. This simple tracker helps you observe when and what kind of light you’re exposed to throughout the day, including natural light, indoor lighting, and screen time.

Use it to identify patterns, see where your rhythm might be out of sync, and uncover small habit shifts that could boost your alertness during the day and improve your wind-down at night.

Download a printable PDF version of the Light Exposure Tracker to take home and fill out during your regular day.