plan-my-day

根据昼夜节律研究和 GTD 原理生成能量优化、分时段的每日计划

## 概述（中文）

根据昼夜节律研究和 GTD 原理生成能量优化、分时段的每日计划

## 原文

# Plan My Day

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

## 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 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

3. **Can this wait until tomorrow?**
   - YES → Add to tomorrow's list
   - NO → Question if it's really urgent

**If NO to all three → Decline or defer**

---
```

## Real Examples

### Example 1: High-Output Day (Founder/Exec)

**Context:** Product launch week, high-stakes demos, team coordination

```markdown
## Top 3 Priorities:
1. Finalize launch announcement (900 words, 3 versions) - DONE by 11:30
2. Run partner demo with clear next steps - DONE by 3:00
3. Team sprint planning with Q2 priorities set - DONE by 5:00

## Schedule:
- 9:00-11:30: Deep work → Launch copy (Priority #1)
- 12:30-2:45: Partner demo prep