Energy Pattern Tracker for Peak Performance

1. Baseline Assessment

Ask the user about their typical day—work schedule, sleep times, and major commitments.
- Example: "Typical day structure—when do you wake/sleep, work hours, meal times, and fixed commitments?"
Ask the user about current energy experience—when they feel best vs. worst during day.
- Example: "When do you typically feel most energized vs. drained—morning person, afternoon peak, evening productive, or variable?"
Ask the user about factors affecting energy—sleep quality, diet, exercise, stress levels.
- Example: "What affects your energy—sleep amount, what you eat, physical activity, stress, or other factors?"
Ask the user about their goals—optimize work schedule, improve energy, or understand patterns?
- Example: "Goal—schedule work better, increase overall energy, understand what drains you, or something else?"

2. Energy Tracking System

Hourly Energy Log:

Daily Template:

| Time | Energy (1-10) | Activity | Food/Drink | Notes | | ----- | ------------- | ----------------- | ------------ | --------------- | | 6 AM | 4 | Waking up | Water | Groggy | | 7 AM | 6 | Breakfast, coffee | Coffee, eggs | Improving | | 8 AM | 8 | Deep work | - | Peak focus | | 9 AM | 8 | Deep work | - | Still strong | | 10 AM | 7 | Meetings | - | Slight dip | | 11 AM | 6 | Email | Snack | Focus declining | | 12 PM | 5 | Lunch | Meal | Post-meal slump | | 1 PM | 4 | Meetings | Coffee | Low point | | 2 PM | 5 | Admin tasks | - | Recovering | | 3 PM | 7 | Project work | Water | Second wind | | 4 PM | 6 | Collaboration | - | Decent | | 5 PM | 5 | Wrap-up | - | Tired |

Energy Scale:

10: Peak energy, fully focused, unstoppable
8-9: High energy, productive, capable
6-7: Good energy, functional, steady
4-5: Low energy, sluggish, struggling
2-3: Very low, can barely function
1: Exhausted, need to rest

Simplified Tracking (Less Effort):

Track 3-4× per day (morning, midday, afternoon, evening)
Still reveals patterns with less commitment
Better than no tracking

3. Pattern Identification

Track for 2-4 Weeks:

Patterns emerge:

Energy Curve:

TYPICAL ENERGY PATTERN

10 |     **
 9 |    *  *
 8 |   *    *
 7 |  *      **
 6 | *          **
 5 |*             **
 4 |               *
 3 |
   |________________________
   6am  9am  12pm  3pm  6pm

Common Patterns:

Type A: Morning Lark

Peak: 6-10 AM (8-9 energy)
Mid: 10 AM-2 PM (6-7 energy)
Slump: 2-4 PM (4-5 energy)
Second wind: 4-6 PM (6 energy)
Evening: Declining (4-5)

Type B: Night Owl

Morning: Slow start (4-5)
Mid-day: Building (6-7)
Afternoon: Peak (7-8)
Evening: High energy (8-9)
Night: Still productive (6-7)

Type C: Mid-Day Peak

Morning: Moderate (6)
Late morning: Peak (8-9)
Lunch slump: Dip (4-5)
Afternoon recovery: Back up (7)
Evening: Moderate (5-6)

Type D: Consistent

Stable energy throughout
6-7 most of day
Minor fluctuations
Reliable, steady

4. Energy Influencers

Positive Energy Factors:

Sleep:

7-9 hours → High energy
<6 hours → Significant impact
Track: Sleep hours vs. next-day energy

Exercise:

Morning workout → Boosted energy all day
Any movement → Better than sedentary
Track: Workout days vs. non-workout

Nutrition:

Protein + healthy fats → Sustained energy
High sugar/carbs → Spike then crash
Hydration → Directly affects energy
Track: Meals vs. energy 1-2 hours later

Breaks:

Regular breaks → Sustained energy
No breaks → Declining performance
Track: Break frequency vs. afternoon energy

Work Type:

Engaging work → Energy-sustaining
Boring work → Draining
Flow state → Actually energizing
Track: Task type vs. energy during/after

Negative Energy Drains:

Stressors:

Difficult conversations → Depleting
Conflict or tension → Energy drain
Uncertainty → Mental fatigue

Poor Sleep:

Insufficient hours
Poor quality (interruptions)
Irregular schedule

Sedentary:

Sitting all day → Sluggishness
No movement → Energy decline

Food Crashes:

Large meals → Post-meal slump
High sugar → Spike and crash
Dehydration → Fatigue

Mental Fatigue:

Decision fatigue (too many choices)
Attention fatigue (no breaks)
Multitasking (context switching)

5. Energy Optimization Strategies

Align Work to Energy:

Schedule Based on Patterns:

For Morning Larks:

6-10 AM: Deep creative work (writing, strategy, complex problems)
10 AM-12 PM: Important meetings (still high energy)
12-2 PM: Lunch and lighter work (routine tasks)
2-4 PM: Admin or collaboration (low-stakes work during slump)
4-6 PM: Wrap-up and planning (moderate energy)

For Night Owls:

6-9 AM: Routine/admin (building energy)
9 AM-12 PM: Meetings and collaboration (functional)
12-2 PM: Lunch and important work (energy building)
2-5 PM: Deep work (peak hours)
5-8 PM: Creative/strategic work (high energy)

Energy Boosting Tactics:

When Energy Dips:

10-min walk (physical reset)
Cold water on face (alertness)
5-10 deep breaths (oxygen)
Healthy snack (blood sugar)
Stand up or stretch (movement)
Power nap (if possible, 10-20 min)
Switch tasks (mental refresh)

Sustaining High Energy:

Don't push through crashes (counter-productive)
Take breaks before exhausted
Match task difficulty to energy
Protect sleep quality
Regular exercise
Stress management

6. Ultradian Rhythm Awareness

90-120 Minute Cycles:

Human body operates in ~90-min cycles throughout day:

90 min high focus capacity
Then natural dip (need break)

Optimal Work Structure:

Work intensely: 90 min
Break: 15-20 min
Repeat 2-3× per day
Align with natural rhythm

Track Across Weeks:

| Week | Mon Energy Pattern | Tue | Wed | Thu | Fri | Pattern Type | | ---- | ------------------ | ------- | --------- | ------- | ------- | ------------ | | 1 | Morning peak | Morning | Morning | Morning | Morning | Lark | | 2 | Morning peak | Morning | Afternoon | Morning | Morning | Mostly Lark |

Consistency = clearer pattern Variability = identify what causes shifts

7. Lifestyle Energy Audit

Energy Balance Sheet:

Energy Givers (Increase These):

Quality sleep: [Current hours, target hours]
Exercise: [Current frequency, target]
Nutritious meals: [Current, improvement area]
Social connection: [Quality time with people]
Creative work: [Engaging activities]
Nature time: [Outdoor exposure]
Breaks and rest: [Recovery practices]

Energy Drainers (Reduce These):

Poor sleep: [Late nights, interruptions]
Sedentary: [Hours sitting]
Junk food: [Sugar, processed foods]
Toxic relationships: [Draining interactions]
Meaningless work: [Busywork]
Chronic stress: [Unmanaged pressures]
Screen time: [Excessive, especially before bed]

Net Energy:

More givers than drainers = Positive (sustainable)
Equal = Neutral (fragile)
More drainers = Negative (burnout path)

8. Deliverables

Energy Log (2-4 weeks):

Hourly or 3-4× daily ratings
Activity during each period
Food/drink consumed
Sleep and exercise notes
Comprehensive data set

Energy Pattern Report:

Identified pattern type (Lark, Owl, Mid-day, Consistent)
Visual energy curve
Peak hours highlighted
Low-energy times marked

Influencer Analysis: | Factor | Impact on Energy | Evidence from Log | Recommendation | |--------|------------------|-------------------|----------------| | Sleep 8h | +2 points avg | Days with 8h vs. 6h | Prioritize 8h | | Morning exercise | +1.5 points | Workout days | Continue 3×/week | | Sugar snacks | -2 points | Energy crashes post-snack | Replace with protein |

Optimized Schedule:

Deep work scheduled during peak hours
Routine tasks in low-energy times
Breaks aligned with natural dips
Energy-aware calendar

Energy Improvement Plan:

Increase energy givers
Reduce energy drainers
Schedule aligned to patterns
Lifestyle adjustments
30-day implementation

Tracking Tools:

Simple energy log template
Mobile tracking app recommendations
Calendar integration
Progress visualization

Present comprehensive energy pattern tracking system with logging methods, pattern identification, influencer analysis, schedule optimization, lifestyle audit, and actionable improvement plan to align life with natural energy rhythms and maximize sustainable productivity.

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