8:00–8:30 — Start-up routine
Review priorities, clear urgent messages, and prepare for meetings.
8:30–10:30 — Deep work: report
Protected focus block. Silence notifications and avoid email.
10:30–10:45 — Buffer
Break, hydrate, and reset.
10:45–11:30 — Meeting 1
11:30–11:45 — Buffer
Capture action items and prepare for the next meeting.
11:45–12:30 — Meeting 2
12:30–1:15 — Lunch
Step away from your desk; take a short walk if possible.
1:15–2:15 — Low-energy work
Email, admin, scheduling, document cleanup, and routine follow-ups.
2:15–2:30 — Recharge break
Stretch, hydrate, and have a light snack.
2:30–3:15 — Meeting 3
3:15–3:30 — Buffer
Document decisions and assign next steps.
3:30–5:00 — Flexible execution block
Handle meeting follow-ups, revise the report, or complete priority tasks.
5:00–5:30 — Shutdown ritual
Review completed work, capture loose ends, plan tomorrow’s top three priorities, close tabs, and sign off.
5:30–6:00 — Transition to gym
Change, travel, and have a small pre-workout snack.
6:00–7:00 — Gym
IF THE DAY DERAILS, PROTECT THIS: 8:30–10:30 deep-work block for the report. Move admin and follow-ups before cutting into it.