Position the lamp on a desk, tabletop, kitchen table, or other flat surface. (Note also the lamp can be hung on a wall.) Ideally, the lamp should be in a “10:00” or “2:00” position relative to where you’ll be and should be located 18”/45cm to 24”/60cm from your face.
Turn on the lamp. Start with the lowest light intensity.
Do not look directly into the lamp. Wearing tinted glasses will compromise its effectiveness.
Feel free to engage in activities during your session – e.g., work, read or fiddle with your phone – but generally stay in close proximity to the lamp.
Experiment with the light intensity and session duration until you find a regimen that’s comfortable and effective for you. For most people, that’s 15 to 60 minutes a day, but your needs may be different. If you start to feel edgy – something akin to a “caffeine buzz” – you’ll want to shorten your session and/or lessen the light intensity.
For most people on a regular schedule (e.g., working a daytime shift from 8:00 to 5:00), mornings are the best time to use the lamp. If you’re having trouble staying awake in the evenings – for example, while watching TV
– you could try a session in the late afternoon, but be aware that could make it difficult to sleep at bedtime.