Work-from-home daily routine

Actual tested output. The notes used for this result are an example, not a real event. This box is not copied. Replace the notes above with your own before you paste the prompt.

What time do you wake, and what time do you need to be asleep? Those times were not given, so they are not filled in. Also missing: how long you are away for the 2:00 pickup. Blocks below do not overlap, and they keep the school drop at 7:45 and the pickup at 2:00.

Two deep-focus blocks fit, both before lunch, because you are sharp in the morning and slow after lunch. A third does not fit. The pickup breaks the afternoon, energy is lower then, and adding a night block is the habit you want to stop. Meetings, lunch, movement, and the shutdown sit inside 9:30 am-6:30 pm.

1. Schedule

| Time | Block | What to do |
| [Wake time] | Not set | Get ready. Do not invent this clock time. |
| Until 7:45 am | Home | Leave for the school drop. |
| 7:45 am | Fixed | School drop. |
| 7:45-9:30 am | Transition | Travel and settle. The length is yours. Do not start the work day early unless you choose to. |
| 9:30-11:00 am | Deep focus 1 | Testing. No meetings, mail, or phone. |
| 11:00-11:15 am | Movement | Stand, walk, water. Away from the screen. |
| 11:15 am-12:15 pm | Deep focus 2 | Second testing block, still before lunch. |
| 12:15-1:00 pm | Lunch | Eat away from the desk. Laptop closed. |
| 1:00-1:40 pm | Batch | Email, then leave. Put a meeting here only if it cannot wait until after pickup. |
| 1:40-2:00 pm | Travel | Go to the pickup. |
| 2:00 pm | Fixed | School pickup. |
| 2:00 pm-[return] | Away | No desk work. Return time was not given. |
| [return]-5:30 pm | Light work | If you are back before 5:30, batch the rest of the day's 3 meetings, then lighter testing. If you return after 5:30, skip this block. |
| 5:30-6:20 pm | Batch | Last email and loose ends. If you returned after 5:30, this is where the remaining meetings go. |
| 6:20-6:30 pm | Shutdown | The 10-minute close, below. |
| 6:30 pm-[sleep time] | Off | No work. Sleep time was not given. |

If someone else sets a meeting inside 9:30 am-12:15 pm, drop focus 2 that day. Do not push the lost hour past 6:30.

2. Focus
Deep focus 1 is 9:30-11:00 am. Deep focus 2 is 11:15 am-12:15 pm. Meetings and email sit in the 1:00 pm batch and the after-school batch, when you are slower. That is two focus blocks, not three.

3. Breaks and shutdown
Movement is 11:00-11:15 am, plus a few minutes on your feet when you get back from pickup. Lunch is 12:15-1:00 pm, away from the desk. Shutdown, 6:20-6:30 pm: write tomorrow's first test on a list, close the day's notes, silence work chat, and leave the desk. The day is done at 6:30 even if the list is unfinished. That is the point.

4. Five rules
- Work at the desk during the blocks above, not from the sofa.
- Phone out of reach during both focus blocks, except a family exception you choose in advance.
- Work chat only in the batch blocks.
- Nothing work-related after 6:30 pm.
- Set the school alarm and the pickup bag the night before, so 7:45 does not steal the morning focus.

5. Bad day
Keep only 9:30-11:00 am for focus. Do lunch, the meetings, and the pickup. Skip focus 2. Still shut down at 6:30. One test queue is enough.

These are proposals, not a guarantee of health or productivity.

If you move to a 4-day week, keep this same shape on the four working days and do not park the fifth day's testing after 6:30. You did not say which day is off.