plan-my-day

# Plan My Day

Generate a clean, actionable hour-by-hour plan for the day based on priorities, energy patterns, and constraints.

## Mode

Detect from context or ask: *"Quick priorities, full day plan, or full plan + weekly structure?"*

| Mode | What you get | Best for |
|------|-------------|----------|
| `quick` | Top 3 priorities + rough time blocks, 2 min | Morning sprint, already know the day |
| `standard` | Full hour-by-hour energy-optimized plan | Default daily planning |
| `deep` | Full plan + energy pattern analysis + weekly structure recommendations | Overhauling your schedule, high-performance week |

**Default: `standard`** — use `quick` if they say "just help me prioritize." Use `deep` if they want to rethink their week, not just plan today.

---

## Why This vs ChatGPT?

**Problem with "just asking":** You get a different plan each time. No consistency, no memory of what works, no optimization over time.

**This skill provides:**
1. **Consistent methodology** - Same decision framework every day (Top 3 priorities, energy windows, buffer rules)
2. **Energy-aware scheduling** - Automatically matches high-cognitive tasks to your peak hours
3. **Constraint-aware** - Respects your existing calendar, energy patterns, personal boundaries
4. **Learning memory** - Can track what scheduling patterns work best for you over time
5. **Evening reflection built-in** - Forces accountability on what actually got done

**You can replicate this** by writing the same detailed prompt every day, manually checking your calendar, remembering your energy patterns, and tracking completion rates. Or use this skill in 2 minutes.

## Usage

```
/plan-my-day [optional: YYYY-MM-DD for future date]
```

With custom energy profile:

```
/plan-my-day --peak 9-11,14-16 --recovery 13-14
```

## Planning Principles (Research-Backed)

1. **Circadian optimization** - Cognitive performance peaks ~2-3 hours after waking (Roenneberg, 2012)
2. **Ultradian rhythms** - Work in 90-minute blocks with 15-20 minute breaks (Ericsson, 1993)
3. **Decision fatigue prevention** - Schedule high-stakes decisions before 3pm (Kahneman, 2011)
4. **Implementation intentions** - Specific time+task combinations increase completion by 2-3× (Gollwitzer, 1999)

## Energy Windows (Default - Customize Yours)

**Peak Performance (Morning):** 9:00 AM - 12:00 PM
- Deep work, strategic thinking, complex problem-solving
- Highest cognitive capacity
- Schedule your #1 priority here

**Secondary Peak (Afternoon):** 2:00 PM - 4:00 PM
- Focused work, meetings with decisions, creative work
- Still high capacity but slightly lower than morning

**Administrative (Late Afternoon):** 4:00 PM - 6:00 PM
- Email processing, light tasks, 1-on-1s, planning
- Lower energy, avoid complex decisions

**Recovery Blocks:** 12:00 PM - 1:00 PM, 6:00 PM+
- Meals, exercise, walks, recharge
- Non-negotiable for sustained performance

**Wind Down (Evening):** After 7:00 PM
- Reflection, reading, light planning for tomorrow
- No high-cognitive work

## Process

### 1. Gather Context (30 seconds)
- Check existing calendar events
- Review yesterday's incomplete tasks
- Identify any fixed commitments or deadlines
- Note current project priorities

### 2. Identify Top 3 Priorities (60 seconds)
Ask for each potential priority:
- **Impact:** Does this move a key metric or deadline?
- **Urgency:** Must it happen today?
- **Effort:** Can I complete it in available time?

**Filter:** Pick the 3 with highest impact×urgency score

### 3. Build Time-Blocked Schedule (90 seconds)
**Sequencing logic:**
1. Place fixed commitments (meetings, calls) first
2. Assign Priority #1 to longest peak energy block
3. Assign Priority #2 to secondary peak or next available
4. Assign Priority #3 to remaining focused time
5. Add 20-minute buffers between major blocks
6. Schedule admin work (email, Slack) in low-energy windows
7. Protect breaks and meals (non-negotiable)

**Buffer rule:** Only schedule 80% of available time

### 4. Apply Constraints
- **Personal boundaries:** No work before 8am or after 7pm (customize)
- **Meeting limits:** Max 4 hours of meetings per day
- **Focus blocks:** Minimum 90 minutes for deep work (no interruptions)
- **Break enforcement:** 15-minute break every 90 minutes

## Output Format

```markdown
# Daily Plan - [Day], [Month] [Date], [Year]

## Today's Mission

**Primary Goal:** [One-sentence outcome for the day]

**Top 3 Priorities:**
1. [Priority 1 with specific, measurable outcome]
2. [Priority 2 with specific, measurable outcome]
3. [Priority 3 with specific, measurable outcome]

**Success looks like:** [What "done" means today]

---

## Time-Blocked Schedule

### 8:00 - 9:00: Morning Prime 🌅
**Focus:** Wake up, coffee, light movement, review plan

- [ ] Morning routine (30 min)
- [ ] Review today's plan + priorities (10 min)
- [ ] Quick inbox scan (15 min - flag only, don't respond)

**Energy level:** Building

---

### 9:00 - 11:00: Deep Work Block 1 🎯 [PRIORITY #1]
**Focus:** [Specific priority 1 task]

- [ ] [Concrete subtask 1]
- [ ] [Concrete subtask 2]
- [ ] [Concrete subtask 3]

**Target:** [Measurable outcome by 11:00]

**Protection:** Phone off, Slack paused, door closed

---

### 11:00 - 11:15: Break ☕
**Focus:** Step away from desk

- Physical movement (walk, stretch)
- Hydrate
- No screens

---

### 11:15 - 12:30: Deep Work Block 2 🎯 [PRIORITY #2]
**Focus:** [Specific priority 2 task]

- [ ] [Concrete subtask 1]
- [ ] [Concrete subtask 2]

**Target:** [Measurable outcome by 12:30]

---

### 12:30 - 1:30: Lunch Break 🍽️
**Focus:** Eat, recharge, disconnect

- Proper meal (not at desk)
- 15-minute walk if possible
- No work talk

**Energy level:** Recovery

---

### 1:30 - 3:00: Focused Work Block 🎯 [PRIORITY #3]
**Focus:** [Specific priority 3 task]

- [ ] [Concrete subtask 1]
- [ ] [Concrete subtask 2]

**Target:** [Measurable outcome by 3:00]

---

### 3:00 - 3:15: Break ☕
**Focus:** Recharge

---

### 3:15 - 4:30: Meetings / Collaborative Wor