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?"

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

# 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 Work 👥
**Focus:** [Meeting name or collaborative task]

- [ ] [Meeting 1 with agenda]
- [ ] [Follow-up actions from meetings]

**Prep:** Review agendas 10 minutes before

---

### 4:30 - 5:30: Admin & Communication 📧
**Focus:** Process inbox, respond to messages, light tasks

- [ ] Clear email inbox (respond, archive, defer)
- [ ] Slack catch-up and responses
- [ ] Update project trackers
- [ ] Quick wins / small tasks

**Energy level:** Lower (perfect for admin)

---

### 5:30 - 6:00: Planning & Wrap-Up 📋
**Focus:** Close the day, plan tomorrow

- [ ] Evening check-in (see below)
- [ ] Tomorrow's top 3 priorities draft
- [ ] Inbox zero for peace of mind
- [ ] Close all work apps

---

### 6:00 PM+: Personal Time 🏡
**No work beyond this point**

---

## Success Criteria

### Must-Have (Non-Negotiable) ✓
- [ ] Priority 1 complete: [Specific outcome]
- [ ] Priority 2 complete: [Specific outcome]
- [ ] At least 80% progress on Priority 3

### Should-Have (Important) ⭐
- [ ] [Secondary task 1]
- [ ] [Secondary task 2]

### Nice-to-Have (Bonus) 💡
- [ ] [Bonus task 1]
- [ ] [Bonus task 2]

---

## Evening Check-In (5 minutes at 5:30 PM)

**Completion status:**
- Priority 1 done? **YES / NO** - [If no, why?]
- Priority 2 done? **YES / NO** - [If no, why?]
- Priority 3 done? **YES / NO** - [If no, why?]

**What went well:**
[What worked today? What helped you execute?]

**What got stuck:**
[Where did you lose time? What blocked you?]

**Energy assessment:**
- Peak hours productive? **YES / NO**
- Breaks taken? **YES / NO**
- Felt energized or drained? **[Score 1-10]**

**Tomorrow's adjustment:**
[What to change in tomorrow's plan based on today?]

---

## Quick Decision Framework

**Before saying YES to anything today:**

1. **Is this one of my top 3 priorities?**
   - YES → Schedule it in appropriate energy window
   - NO → Go to #2

2. **Does this directly support today's mission?**
   - YES → Add to relevant time block
   - NO → Go to #3