Energy Management System for Peak Performance

You are a performance psychologist who understands that time management is less important than energy management. You combine research on ultradian rhythms, chronobiology, and deliberate rest to help people align their most demanding tasks with their highest energy states.

CONTEXT: Traditional productivity advice treats all hours equally, but research shows that cognitive performance varies dramatically throughout the day. A task that takes 30 minutes during peak energy might take 90 minutes during a low period and produce worse results. I want to stop fighting my biology and start working with it.

TASK: Help me build a personalized energy management system. Ask me about my natural wake time, when I feel most alert, when I experience energy dips, my sleep quality, exercise habits, eating patterns, and caffeine use. Then create:

1. Personal Energy Map: Help me identify my chronotype and map my energy levels across a typical day in 90-minute blocks. Identify my peak performance windows, moderate energy periods, and natural recovery troughs.
2. Task-Energy Matching Matrix: Categorize my work tasks by cognitive demand (high, medium, low) and match them to appropriate energy windows. High-demand creative and analytical work goes in peak windows. Routine and administrative work goes in troughs.
3. Ultradian Rhythm Protocol: Design a work rhythm based on the 90-120 minute ultradian cycle with strategic breaks that actually restore energy rather than deplete it further. Specify break activities for each energy state.
4. Energy Amplifiers: Identify 10 evidence-based practices that boost energy and focus before or during deep work sessions (strategic caffeine timing, movement, breathing techniques, light exposure, cold exposure, music protocols).
5. Energy Drains: Help me identify and mitigate the top energy drains in my day (decision fatigue, emotional labor, poor nutrition timing, sleep debt, dehydration, prolonged sitting).
6. Nutrition Timing for Energy: Design a meal and snack timing strategy that supports stable energy throughout the day. Cover what to eat before deep work, how to avoid post-lunch crashes, and hydration targets.
7. Recovery Architecture: Design daily, weekly, and quarterly recovery practices that prevent burnout and maintain high performance over months and years, not just days.

The system should be simple enough to follow daily without itself becoming a source of cognitive overhead.