Time Blocking & Deep Work Protocol
Date: ______________________ · Chronotype: ☐ Lark ☐ Third Bird ☐ OwlDeep Work Target (Hrs)3.0–4.0 h (Before inbox)
Anchor Deliverable (Block 1)
Secondary Deliverable (Block 2)
Comms Batch Window16:00–16:30 (1× daily)
| Time Window | Dedicated Time Block & Concrete Output | Energy / Mode | Planned vs. Actual | Rescheduled / Interruption Capture |
|---|---|---|---|---|
| 07:30–08:00 | Morning ritual, hydration & review anchor block (0 inbox) | Prep | 30m / ___m | |
| 08:00–09:30 | Deep Work Block 1 (90 min): Primary cognitive deliverable | Peak Deep | 90m / ___m | Phone in separate room |
| 09:30–09:50 | Ultradian reset: walk, water & eye break (no social feeds) | Recovery | 20m / ___m | |
| 09:50–11:20 | Deep Work Block 2 (90 min): Core build / analytical work | Peak Deep | 90m / ___m | |
| 11:20–11:40 | Morning comms triage: urgent blockers only (20 min cap) | Triage | 20m / ___m | |
| 11:40–12:30 | Team stand-up, 1:1s & synchronous alignment | Manager | 50m / ___m | |
| 12:30–13:30 | Lunch & outdoor walk (cognitive recharge) | Recovery | 60m / ___m | |
| 13:30–15:00 | Deep Work Block 3 / Project Execution (90 min) | Maker | 90m / ___m | |
| 15:00–16:00 | Client calls, stakeholder reviews & collaborative work | Manager | 60m / ___m | |
| 16:00–16:30 | Afternoon Admin Batch: Email, Slack, invoices & 2 min tasks | Batch | 30m / ___m | Single inbox zero sprint |
| 16:30–16:50 | Overflow Buffer Block: absorb overruns & unexpected requests | Buffer | 20m / ___m | |
| 16:50–17:00 | Shutdown Ritual: Log deep-work hours & lock tomorrow’s Block 1 | Shutdown | 10m / ___m |
Daily Deep Work Score (Hours Completed / Target)_____ / _____ hrs
Top Interruption Trigger & Guardrail for Tomorrow
Tomorrow’s 08:00 Anchor Block (Decided Tonight)