I don't know why it took me so long to look into getting a full spectrum light and have light therapy despite knowing that my mood turns down every fall and winter. I've been using this lamp about 5-6 times a week for about 3 weeks now and it has really improved my mood, so much so that I plan on discussing with my therapist easing off my medications next appointment. And thanks to improved mood, I have more energy and follow-through on those "best laid plans" that I always end up finding excuses not to do when I'm feeling depressed, like going for a hike or quick walk, or socializing with girlfriends. And this ends up snowballing the positive effects, b/c of the additional exercise and social connectivity, I'm also feeling better.The lamp itself is small enough not to take up a huge footprint on your desk or counter. It has a long power cord, so it can reach outlets further away. The lamp swivels forward and back in its base, so you can place it on a surface above or below eye level and adjust its position accordingly. I often use it in the kitchen while I'm prepping meals--you can easily get in 10-20 minutes of light therapy while chopping, sauteeing onions, and packing the kids' lunches. I also get in some light therapy by moving the lamp (again, bonus for being a lightweight and small device) next to my desk and getting some rays while I binge watch Netflix, read the news, or watch a few clips on YouTube. Which brings me to my next point, don't feel like you have to sit down and do a one hour session at some appointed time daily. You can break up the light exposure into 10-20 minute increments, mimicking your exposure to actual sunlight during a summer day when might go in and outdoors throughout the day. You should not stare at the light itself; the lamp should however be pointed somewhere towards the front of your face. There is only one switch, which turns the device off, high, and low. And there are two lenses (the plastic covering to the bulb) which can be snapped on and off pretty easily and are held in place magnetically: the high-intensity lens and the comfort lens. The amount of light you can receive on this light are as follows:High energy lens on high setting: 10,000 LUXHigh energy lens on low setting: 7,500 LUXComfort lens on high setting: 5,000 LUXComfort lens on low setting: 3,500 LUXFor perspective, a clear spring morning sunshine gives you around 10,000 LUX while exposure to the sun at noon on a summer day is over 100,000 LUX. My therapist and numerous studies say that you need a lamp to provide at LEAST 10,000 LUX to be therapeutically effective, but I recommend experimenting with the levels and exposure. For some people, the bright light can give headaches or nausea. The product manual recommends for those folks to start low and work your way up to higher light settings. You should also consider the time of day that you are using the light. I like to use a high setting during the morning, but if it's already 6 pm when I get to sit down in front of Netflix (and it's already past sunset outside), I'll turn on the light on the lowest setting so I get some exposure. You don't want to use the lights too late into the evening or you'll mess with your internal circadian system and make it difficult to regulate sleep. I just try to use the lamp to mimic a late spring/early summer day during these fall and winter months.Final warning, my therapist was adamant to warn that those suffering from bi-polar disorders have been shown to be negatively impacted by using light therapy. So if that applies to you, approach with caution.If you found this review helpful or have questions, please let me know!