I don't really understand the details but I feel intuitively that Weird Light vs Real Light is one of the most important things.
LED lights, computer screens, and flourescent lights are all shooting into your head, most vulnerably through your eyes, and directly destroying dopamine stuff.
https://pubmed.ncbi.nlm.nih.gov/32142863/
Sunlight, incandescent bulbs, firelight all bathe your neurons in a revitalizing glow.
I think looking into a bright screen is the biggest disaster of all, second is having flourescent light in your eyes, third is having LED light in your eyes, and the fourth worst would be having your head, neck, or other sensitive areas exposed to these lights, independent from eye exposure.
I don't want to get pinned down to just "it's the blue light that's bad." There's just something incredibly Wrong with these unnatural lights, beyond the red/blue thing. Very sensitive people on the ledstrain forum talk about how they wear red glasses, deal with the light flicker problem, and still they get terrible migraines and so on from their screens and modern lights. Then they step outside into daylight and look at the sky and it's an immediate calming cure. I don't want to get hung up on what the technical differences are between looking at the sky and looking at a screen or an LED. They're vastly different objects, of course they have very different effects. I believe you could have a blue-blocked, red-dominant, truly flicker-free LED light and you would still be messed up by staring into it or even lighting your house with it. (I'm sure it would be an improvement over flickering blue LED's though, I won't deny that)
I have only incandescent lights over my head and an e-ink screen. I get only a few minutes per day on average of looking into an LCD. I had to put a cardboard shield in front of the stupid LCD screen in my car to accomplish this.
My iphone screen actually feels less harmful to the eye than my laptop screen. Maybe it doesn't flicker so much. But I'm sure it's very bad too. I really only need a small amount of iphone time sprinkled through the day. It takes 5 seconds to text, maybe you send 50 texts, that's like 4 minutes total per day, broken into very brief exposures.
I try to look at the world outside as much as possible (hours). Sit at a window and you have daylight and naturally lit real objects in your peripheral vision all day. By propping my e-ink screen next to the window I can get the outside scene to be 80% of what's in my eyes.
I also think it would be wise to have a candle, fire, sunset, or similar glowing orange "real" object (not glaringly bright or unpleasant in any way though) in your eyes for hours in the evening. I think this revitalizes the brain. It certainly feels good.
Maybe even a natural textured object like wood or wool, lit by incandescent light above it, would have a similar effect. The wool absorbs and glows with the warm real light hitting it and you look at that. I'm thinking intuitively of how I feel looking at different things. Warm textured wood with a halogen light over it is extremely pleasing and calming to look at.
I think that light (even incandescent) bouncing off shiny plastic into your eyes may be slightly harmful. I think that looking into light in any way is probably not good. Lampshades make a glowing object rather than a shining glaring thing. I don't think bare bulbs should be in your field of view too much.
I think you should follow your instinct whether you want to look at incandescent lit scenes or the blue sky. I feel inclined towards one or the other at different times. I'd think we should mostly be looking at the cooler outdoor scenes in the day, with a few hours of the warm scenes at night.
Since implementing these Light Protocols (the e-ink screen was the kingpin) I've felt a huge change across my life. Huge decrease in procrastination, huge increase in energy, mood, mental quickness, and physical resilience. There appears to be a metabolism boost and even gum sensitivity and digestion are improved. My sleep quality is excellent and I seem to need a bit less sleep. I bet I now have 1/10 the risk of getting dementia compared to the norm.