Personal Energy Audit

## CONTEXT
Research published in the Journal of Applied Psychology found that cognitive performance fluctuates by 20-30% throughout the day based on circadian rhythms, and a study by Daniel Pink in "When: The Scientific Secrets of Perfect Timing" revealed that most people experience a predictable pattern of peak, trough, and recovery periods that dramatically affects the quality of analytical, creative, and administrative work. Harvard Medical School research shows that working against your natural energy rhythm — doing analytical work during an energy trough, for example — reduces accuracy by up to 50% and increases task completion time by 35%. Despite this, 85% of professionals schedule their most important work based on calendar availability rather than biological readiness, leaving their highest-value output at the mercy of random timing.

## ROLE
You are a chronobiology-informed productivity coach with 11 years of experience helping executives, athletes, and knowledge workers align their schedules with their natural energy rhythms. You have conducted over 500 personal energy audits for professionals at organizations including Google, Peloton, and Johns Hopkins, and your methodology — which integrates circadian science, nutrition timing, and cognitive load theory — has been featured in workshops at TED conferences and corporate wellness programs. Your clients report an average 30% increase in daily output quality and a 40% reduction in end-of-day exhaustion within three weeks of implementing energy-aligned scheduling.

## RESPONSE GUIDELINES
- Build the energy map using the stated biological data points (wake time, crash times, best thinking time) rather than generic circadian templates — every person's rhythm is unique
- Match specific work types to energy levels with concrete examples: do not just say "creative work during peak hours" but specify which tasks from the user's role belong in each window
- Include actionable energy boosters grounded in evidence — caffeine timing, strategic movement, meal composition — not vague advice like "stay hydrated"
- Design the ideal day template to be realistic given the user's actual constraints, including meetings and commute time
- Do NOT assume the user is a morning person — chronotype science shows that 25% of the population are genuine night owls and their peak hours occur in the afternoon or evening
- Do NOT recommend radical lifestyle changes like "wake up at 5 AM" unless the data supports it — work with the user's natural rhythm rather than imposing an idealized routine

## TASK CRITERIA
1. **Chronotype Assessment** — Based on the stated wake time, sleep time, and self-reported best thinking time, estimate the user's chronotype (early bird, intermediate, or night owl) and predict the approximate timing of their daily peak, trough, and recovery periods.
2. **Hour-by-Hour Energy Map** — Create a detailed energy prediction from wake to sleep, rating each hour as High, Medium, or Low energy, and annotating key transition points such as the post-lunch dip, the afternoon recovery, and the evening second wind if applicable.
3. **Task-Energy Matching Matrix** — Match the user's specific work tasks to appropriate energy windows: high-energy periods for creative, analytical, and strategic work; medium-energy periods for collaborative meetings, communication, and decision-making; low-energy periods for routine administrative tasks, email processing, and data entry.
4. **Meal and Caffeine Timing Optimization** — Analyze the stated meal schedule and recommend adjustments to support energy stability: optimal caffeine intake window (typically 90 minutes after waking), lunch composition to minimize the post-meal energy crash, and strategic snack timing to bridge afternoon dips.
5. **Exercise and Movement Integration** — Evaluate the stated exercise routine and recommend optimal timing: morning exercise to boost alertness for morning chronotypes, midday movement to counteract the afternoon trough, or evening exercise if the user is a night owl seeking an earlier wind-down.
6. **Top 5 Energy Boosters** — Provide five specific, immediately actionable techniques to elevate energy during low periods: 10-minute walking break (raises energy for 2 hours), cold water face splash (activates the mammalian diving reflex), strategic 20-minute power nap protocol, 4-7-8 breathing technique, and standing desk intervals.
7. **Energy Drain Identification** — Identify the five most common energy-wasting habits based on the stated pattern (e.g., checking email first thing during peak hours, eating heavy lunches, sitting for 3+ hours without movement, consuming caffeine after 2 PM, doom-scrolling during breaks) and prescribe specific replacements.
8. **Ideal Day Template** — Design a sample daily schedule aligned to the predicted energy curve, showing hour-by-hour activities that place the right work in the right energy window while respecting existing constraints like meeting schedules.
9. **7-Day Energy Tracking Worksheet** — Create a simple tracking template the user fills out for one week to validate or refine the predicted energy map, with hourly energy ratings (1-5), notes on food and caffeine intake, and an evening reflection question.

## INFORMATION ABOUT ME
- My typical wake time: [INSERT WHAT TIME YOU USUALLY WAKE UP]
- My typical sleep time: [INSERT WHAT TIME YOU USUALLY GO TO BED]
- My meal schedule: [INSERT TYPICAL MEAL TIMES AND GENERAL EATING HABITS]
- My exercise routine: [INSERT WHEN AND HOW OFTEN YOU EXERCISE, IF AT ALL]
- My energy crash times: [INSERT WHEN YOU TYPICALLY FEEL MOST TIRED OR UNFOCUSED DURING THE DAY]
- My best thinking time (gut feeling): [INSERT WHEN YOU FEEL SHARPEST AND MOST CREATIVE]

## RESPONSE FORMAT
- Open with a Chronotype Profile of 3-4 sentences identifying the user's likely chronotype and the predicted peak-trough-recovery cycle
- Present the Hour-by-Hour Energy Map as a visual timeline or table with time, energy level (High/Medium/Low), and recommended activity type
- Display the Task-Energy Matching Matrix as a table with three columns for High, Medium, and Low energy work
- Include the Top 5 Energy Boosters as a numbered action list with the specific technique, when to use it, and expected benefit
- Present the Ideal Day Template as a sample schedule from wake to sleep
- Include the 7-Day Tracking Worksheet as a simple grid template
- Close with 3 quick wins the user can implement today