Skill: brianrwagner/brw-plan-my-day (version 1.0.0)

--- name: plan-my-day description: Generate an energy-optimized, time-blocked daily plan based on circadian rhythm research and GTD principles version: 2.0.0 author: theflohart tags: [productivity, planning, time-blocking, energy-management, gtd] --- # 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 + execution (Priority #2) - 3:00-4:45: Sprint planning with team (Priority #3) - 5:00-5:30: Email/admin/wrap ## Evening Check-In: ✓ Priority 1: YES (shipped 3 versions, CEO approved) ✓ Priority 2: YES (partner committed, contract signed) ✓ Priority 3: YES (team aligned, stories pointed) What worked: Protected deep work time for writing, prepped demo thoroughly Tomorrow: Start execution on sprint, less coordination overhead ``` ### Example 2: Deep Work Day (Individual Contributor) **Context:** IC developer, needs 6+ hours of uninterrupted coding ```markdown ## Top 3 Priorities: 1. Ship authentication refactor (PR ready for review) - DONE by 12:00 2. Debug production issue #847 (root cause found + fix deployed) - DONE by 4:00 3. Documentation for new API endpoints (published) - DONE by 6:00 ## Schedule: - 9:00-12:00: Deep work → Auth refactor (Priority #1) - 1:00-4:00: Deep work → Debug + deploy (Priority #2) - 4:15-5:45: Documentation writing (Priority #3) - 5:45-6:00: Update tickets, close day ## Protections: - Slack: Paused 9am-12pm, 1pm-4pm - No meetings scheduled - Phone: DND mode ## Evening Check-In: ✓ Priority 1: YES (PR approved, merged) ✓ Priority 2: YES (issue resolved, monitoring green) ✓ Priority 3: 90% (docs drafted, needs final review tomorrow) What worked: Zero meetings = maximum flow state Tomorrow: Finish docs, start new feature work ``` ### Example 3: Meeting-Heavy Day (Manager/Director) **Context:** Leadership role, multiple teams, coordination day ```markdown ## Top 3 Priorities: 1. Align exec team on Q2 budget priorities - DONE by 11:00 2. Resolve team conflict (performance conversation) - DONE by 3:00 3. Approve 3 critical design reviews - DONE by 5:30 ## Schedule: - 8:30-9:00: Pre-meeting prep (agendas, talking points) - 9:00-11:00: Exec budget meeting (Priority #1) - 11:15-12:15: 1-on-1 performance conversation (Priority #2) - 1:30-3:00: Design review meetings (Priority #3, all 3 back-to-back) - 3:15-4:30: Email/admin/follow-ups from meetings - 4:30-5:00: Next week prep + team updates ## Evening Check-In: ✓ Priority 1: YES (budget approved, owners assigned) ✓ Priority 2: YES (performance plan agreed, follow-up scheduled) ✓ Priority 3: YES (2 approved, 1 needs revision) What got stuck: Back-to-back meetings = no thinking time Tomorrow: Block 2-hour deep work window, fewer meetings ``` ## Real Case Study **User:** Marketing manager at B2B SaaS company, struggled with reactive days **Before using skill:** - Average day: 6-8 hours in meetings, 2 hours of "work" squeezed in - Top priorities rarely completed - Constant email/Slack interruptions - 15% weekly goal completion rate - Felt productive but accomplished little **After implementing plan-my-day:** - Used skill every morning (2-3 minutes to generate plan) - Protected 9-11am deep work block (calendar marked "Focus Time") - Set clear Top 3 priorities each day - Added evening check-ins to track completion **Results after 8 weeks:** - 74% weekly goal completion rate (+59 points) - Meetings reduced from 6-8 hrs/day to 3-4 hrs/day - Deep work blocks protected 4 days/week (vs 0 before) - Self-reported energy levels: 8.2/10 (vs 4.1/10 before) - Team feedback: "You're more present and decisive" **Key insight:** "The daily plan gave me permission to say no. If it wasn't in my Top 3, I deferred it. That one change unlocked everything." ## Configuration Options ### Standard Mode (default) ``` /plan-my-day ``` - Balanced energy windows - 8-hour workday assumption - 20% buffer time ### High-Output Mode ``` /plan-my-day --mode high-output ``` - 10-hour workday - More aggressive scheduling - 10% buffer time - Best for: Launch weeks, crunch periods ### Deep Work Mode ``` /plan-my-day --mode deep-work ``` - Maximum uninterrupted blocks - Minimal meetings - 30% buffer time - Best for: Individual contributors, creators ### Meeting-Heavy Mode ``` /plan-my-day --mode coordination ``` - Meeting-first scheduling - Work blocks fit around commitments - 25% buffer time - Best for: Managers, executives, client-facing roles ## Installation ```bash # Copy skill to your skills directory cp -r plan-my-day $HOME/.openclaw/skills/ # Verify installation /plan-my-day --version ``` **No dependencies required** - Pure planning logic. ## Future Integrations (Coming Soon) - **Google Calendar sync** - Auto-import existing events - **Completion tracking** - Analytics on your planning accuracy over time - **Energy pattern learning** - Adapts to when you actually perform best - **Team coordination** - Sync focus blocks across teams ## Pro Tips 1. **Run it FIRST thing** - Before checking email or Slack. Set the day, don't react to it. 2. **Protect Peak hours** - Block 9-11am as "Focus Time" on your calendar. Decline meetings here. 3. **Track completion rates** - Use evening check-in data to improve your estimations 4. **Adjust energy windows** - Default is 9-11am peak, but if you're different, customize it 5. **Combine with "shutdown ritual"** - Evening check-in + tomorrow's prep = mental closure 6. **Don't over-schedule** - If plan shows 7 hours of tasks for 8-hour day, you're on track ## Common Mistakes to Avoid ❌ **Planning too much** - If you schedule 100% of your time, you'll fail. Always leave 20% buffer. ❌ **Ignoring energy windows** - Putting hard thinking work at 4pm sets you up for failure. ❌ **Skipping breaks** - 90-minute focus blocks REQUIRE 15-minute breaks or performance drops. ❌ **No evening reflection** - Without check-ins, you can't improve your planning accuracy. ❌ **Changing Top 3 mid-day** - Unless genuinely urgent, stick to morning priorities. ## Quality Checklist A good daily plan has: - [ ] Clear Top 3 priorities with measurable outcomes - [ ] #1 priority scheduled in peak energy window - [ ] 20% buffer time (not every minute scheduled) - [ ] Breaks scheduled every 90 minutes - [ ] Protected lunch break (minimum 30 minutes) - [ ] Evening check-in template included - [ ] No work scheduled after 7pm (personal time protected) ## Support Issues or suggestions? Provide: - Your typical day structure (work hours, meeting load) - Top 3 priorities example - Energy pattern (when you're most focused) - What's not working in current output --- **Built on circadian rhythm research (Roenneberg), deliberate practice principles (Ericsson), and GTD methodology (Allen).** **Plan your day in 2 minutes. Execute with focus. Win consistently.**

path: README.md
content: # Plan My Day

**Stop wasting your peak hours on email.**

Generate an energy-optimized, time-blocked daily plan in 2 minutes. Know what matters. Protect your focus. Win consistently.

## The Problem

You start every day reacting:
- Check email first thing → 90 minutes gone
- Meetings fill your calendar → No time for real work
- "Productive" days with zero priority progress
- Brain fried by 3pm, still have 3 hours of work left

**Result:** 15% weekly goal completion. Constant firefighting. Burnout.

## The Solution

**Plan My Day** - Energy-aware scheduling based on circadian rhythm research and GTD principles.

### What You Get

✅ **Top 3 Priority framework** - Focus on what actually moves the needle  
✅ **Energy-optimized scheduling** - Hard work in peak hours, admin in low-energy windows  
✅ **Built-in buffers** - Only schedule 80% of time (20% for reality)  
✅ **Break enforcement** - 15-min breaks every 90 minutes (backed by research)  
✅ **Evening reflection** - Track what works, improve over time  
✅ **2-minute planning** - Faster than writing your own plan, more consistent  

### Why This vs Just Asking ChatGPT?

| "Plan my day" prompt | Plan My Day Skill |
|---|---|
| Different plan every time | Consistent methodology |
| No energy optimization | Matches tasks to peak hours |
| Ignores your calendar | Respects constraints |
| No accountability | Evening check-in built-in |
| No learning/improvement | Tracks what works over time |

## Real Results

**Marketing manager at B2B SaaS company** (8 weeks):

- Goal completion: 15% → 74% (+59 points)
- Meeting time: 6-8 hrs/day → 3-4 hrs/day
- Deep work blocks protected: 0 days/week → 4 days/week
- Energy levels: 4.1/10 → 8.2/10

**Quote:** "The daily plan gave me permission to say no. If it wasn't in my Top 3, I deferred it."

## Quick Start

### Install

```bash
cp -r plan-my-day $HOME/.openclaw/skills/
```

### Use

```bash
# Generate today's plan
/plan-my-day

# Plan a future date
/plan-my-day 2026-02-20

# Custom energy windows
/plan-my-day --peak 9-11,14-16
```

### Example Output

```markdown
## Top 3 Priorities:
1. Finalize launch copy (900 words) - DONE by 11:30
2. Partner demo with next steps - DONE by 3:00  
3. Sprint planning with team - DONE by 5:00

## Schedule:
9:00-11:30: Deep Work → Launch copy (Priority #1) 🎯
12:30-2:45: Partner demo (Priority #2)
3:00-4:45: Sprint planning (Priority #3)
5:00-5:30: Admin/wrap-up

Protections:
- Phone off 9am-12pm
- Slack paused during deep work
- Lunch break: 12:30-1:30 (non-negotiable)
```

## What Makes This Different

### Research-Backed Scheduling

- **Circadian optimization** - Peak cognitive performance 2-3 hrs after waking
- **Ultradian rhythm respect** - 90-minute focus blocks + 15-min breaks
- **Decision fatigue prevention** - High-stakes work before 3pm
- **Implementation intentions** - Time+task = 2-3× completion rate

### Energy Window Defaults (Customizable)

| Time Window | Energy Level | Best For |
|---|---|---|
| 9:00-12:00 | Peak | Deep work, strategic thinking, #1 priority |
| 2:00-4:00 | Secondary | Focused work, meetings with decisions |
| 4:00-6:00 | Administrative | Email, light tasks, planning |
| 12:00-1:00 | Recovery | Lunch, recharge (non-negotiable) |
| 7:00 PM+ | Wind down | Reflection, no work |

### Modes for Different Days

```bash
# Standard (balanced 8-hour day)
/plan-my-day

# High-output (launch week, 10-hour day)
/plan-my-day --mode high-output

# Deep work (IC/creator, max uninterrupted blocks)
/plan-my-day --mode deep-work

# Meeting-heavy (manager/exec, coordination-first)
/plan-my-day --mode coordination
```

## Real Examples

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

**Top 3:** Launch copy, partner demo, sprint planning

**Result:** ✓ All 3 done. Launch shipped, partner signed, team aligned.

**Key:** Protected 9-11:30am for writing (peak energy).

---

### Example 2: Developer (Deep Work Day)

**Top 3:** Auth refactor PR, debug prod issue, API docs

**Result:** ✓ PR merged, ✓ Issue fixed, ⭐ Docs 90% done

**Key:** Zero meetings. Slack paused. 6+ hours flow state.

---

### Example 3: Manager (Meeting-Heavy Day)

**Top 3:** Exec budget meeting, performance 1-on-1, design reviews

**Result:** ✓ Budget approved, ✓ Performance plan set, ✓ 2/3 reviews done

**Learning:** "Too many back-to-back meetings. Tomorrow: block 2-hour deep work."

## Features

- **Consistent framework** - Top 3 priorities + energy windows + buffers
- **Multiple modes** - Adapt to different day types (deep work, meetings, high-output)
- **Evening reflection** - Track completion, learn what works
- **Break enforcement** - Don't "hope" for breaks, schedule them
- **80% rule** - Only schedule 80% of time (reality needs 20%)
- **Decision framework** - "Is this Top 3?" filter for interruptions
- **No API calls** - Pure planning logic, works offline

## Who This Is For

✅ **Founders/Executives** - Protect focus time amid coordination demands  
✅ **Managers** - Balance team needs with your own priorities  
✅ **Individual Contributors** - Maximize deep work, minimize interruptions  
✅ **Anyone** who wants to execute on priorities instead of reacting  

## How It Works

### 1. Gather Context (30 sec)
- Check calendar for fixed commitments
- Review yesterday's incomplete tasks
- Identify current project priorities

### 2. Identify Top 3 (60 sec)
- Filter by: Impact × Urgency
- Must be completable today
- Move the needle on key goals

### 3. Build Schedule (90 sec)
- Place fixed commitments first
- Assign #1 priority to peak energy (9-11am default)
- Add buffers between blocks (20% total)
- Schedule admin in low-energy windows (4-6pm)
- Protect breaks every 90 minutes

### 4. Evening Check-In (5 min)
- Did you complete Top 3?
- What worked? What got stuck?
- Energy assessment (1-10)
- Adjust tomorrow based on today

## Pro Tips

1. **Run it FIRST thing** - Before email. Set the day, don't react to it.
2. **Block "Focus Time"** - Put 9-11am on your calendar as unavailable.
3. **Track completion** - Evening check-ins show your planning accuracy improving.
4. **Don't over-schedule** - 7 hours of tasks for 8-hour day = realistic.
5. **Combine with shutdown ritual** - Evening check-in + tomorrow's prep = mental closure.

## Common Mistakes

❌ **Planning 100% of your time** - Always leave 20% buffer or you'll fail  
❌ **Hard work at 4pm** - You're tired. Schedule strategically.  
❌ **Skipping breaks** - Performance drops without recovery  
❌ **No evening reflection** - Can't improve without feedback  
❌ **Changing Top 3 mid-day** - Stick to morning priorities unless genuinely urgent  

## Research Foundation

Built on:
- **Circadian rhythm research** (Roenneberg, 2012) - Peak cognition timing
- **Deliberate practice** (Ericsson, 1993) - 90-min focus blocks
- **Decision fatigue** (Kahneman, 2011) - Morning for high-stakes choices
- **Implementation intentions** (Gollwitzer, 1999) - Time+task specificity

## Installation & Usage

```bash
# Install
cp -r plan-my-day $HOME/.openclaw/skills/

# Daily use
/plan-my-day

# Future date
/plan-my-day 2026-03-01

# Custom peak hours (if you're not a morning person)
/plan-my-day --peak 11-13,15-17
```

## What You'll Notice After 2 Weeks

- ✅ Priorities actually get done (not just "busy work")
- ✅ Less decision fatigue (plan once, execute)
- ✅ Protected focus time becomes habit
- ✅ Evening closure replaces work guilt
- ✅ Better energy management (work with your body, not against it)

## Coming Soon

- **Google Calendar integration** - Auto-import existing events
- **Completion analytics** - Track your planning accuracy over time
- **Energy learning** - Adapts to when YOU perform best
- **Team sync** - Coordinate focus blocks across teams

## License

MIT License - Use freely, commercially or personally.

## Contributing

Improvements, modes, or energy pattern data? Submit via GitHub issues.

Built by **theflohart** on circadian research + GTD + deliberate practice principles.

---

**Stop reacting. Start executing.**

**Plan your day in 2 minutes. Protect your peak hours. Win consistently.**

path: _meta.json
content: {
  "owner": "itsflow",
  "slug": "plan-my-day",
  "displayName": "Plan My Day",
  "latest": {
    "version": "1.0.0",
    "publishedAt": 1769256787005,
    "commit": "https://github.com/clawdbot/skills/commit/7c8bb9463d8e2fac47577e47fe989f923013a7ab"
  },
  "history": []
}


Security scan verdicts — ClawScan: clean | static analysis: clean | VirusTotal: clean | SkillSpector: clean (LOW)