What activities are compatible during sessions?
Written by
David Nelson
Reviewed by
Prof. Graham Pierce, Ph.D.Opting for Compatible Activities during light therapy sessions promotes consistency and truth of light absorption. Therefore, low-intensity activities, with eyes open, provide indirect light exposure without losing the benefits of light therapy. High-movement activities or those involving closed eyes should be avoided, as they can reduce the benefits of treatment.
Recommended Activities
- Reading physical books or newspapers at proper distance
- Eating meals while facing the light source directly
- Light stretching while maintaining visual connection
- Journaling or planning with paper materials
Activities to Avoid
- Closed-eye meditation reduces light absorption
- Phone scrolling causes frequent head movement
- High-intensity exercise redirects blood flow
- Sleeping or napping defeats circadian resetting
When reading materials during sessions, keep them properly positioned. Hold books at lap level to maintain a downward gaze toward the light. Do not tilt the head away from the light source. For longer readings, book stands can be used for hands-free reading.
Meal times are great opportunities to integrate therapy. You can have breakfast using your light box at a recommended distance. Keep food at table level to maintain a good head position; leaning forward may otherwise reduce light exposure to the eyes.
Using computers requires some modifications during light therapy. Position the laptop computer below eye level so that one looks upward toward the light. The screen brightness should be turned down to tolerably low levels. It is acceptable to use blue light filters (e.g., on computer screens) to prevent circadian signals from being disrupted.
Refrain from behaviors that involve regular alteration of head position. These actions would increase the interruption of constant light to your retinas. Activities performed in a still position maintain the appropriate angle and distance throughout the entire activity.
Designate a therapy area and have the necessary items for the activity nearby. Place books, notepads, breakfast items, and other relevant materials within easy reach. Minimize distractions that would reduce the session's length. Choosing the same activity each day creates a daily therapy habit.
Monitor the effectiveness of activities in your therapy journal: record energy and mood differences based on what occurs in the session. Make changes to your choices if certain activities seem uncomfortable or have reduced benefits. Adapt your established routine for a mindful, sustainable, and long-term practice.
Read the full article: Light Box Therapy Essentials Guide
