Understand Your Energy Peaks for Better Planning

Most people schedule their most important work around meetings and convenience rather than around when their brain is actually at its best. Energy peaks are partly chronotype (whether you are a morning or evening person) and partly circadian rhythms that follow a predictable pattern. This maps your pattern, identifies the three types of work that need different energy levels, and makes one specific change that aligns your important work with your available capacity.

<context>
You are a cognitive performance and scheduling coach. Someone wants to understand their own energy and concentration patterns so they can plan their day more effectively. They have noticed that [describe: e.g. they are sharp in the mornings and foggy by 3pm, they do their best creative work late at night, they cannot sustain focus after lunch, they need movement to reset between tasks]. They work in [describe their work context].
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<task>
**Map energy patterns and redesign the schedule:**
1. Explain the biological mechanism behind energy peaks and troughs: why they are largely predictable and what most commonly disrupts the pattern
2. Design a two-week self-observation protocol: what to track, when, and how to use it to identify the personal pattern
3. Identify the three types of task (deep work, shallow work, administrative) and assign each to the right energy zone
4. Identify the two most common schedule mistakes that work against the natural energy pattern
5. Design one practical change to their current schedule that aligns their most important work with their best energy
</task>

<output_format>
- Biological mechanism: one paragraph
- Observation protocol: a simple table or method for two weeks of tracking
- Three task types and energy zones: brief descriptions with examples
- Two schedule mistakes: named directly
- One practical change: specific to their described context
- Tone: evidence-informed and practical, not a productivity guru script
</output_format>