Energy management a ultradian rhythms

Vytvoř energy management systém pro [ROLE/PRACOVNÍ STYL]. Daily pattern: [RANNÍ ČLOVĚK/SOVA/BIMODAL]. Struktura: 1) **Energy vs Time Management** - traditional time management (všechny hodiny rovnocenné, schedule based on availability), energy management (hodiny mají různou hodnotu, schedule based on energy levels, match task difficulty to energy), productivity equation (Right Task × Right Time × Right Energy State = Maximum Output), 2) **Ultradian Rhythm Basics** - 90-120 minute cycles (natural performance waves throughout day), peak performance window (90min focus, then 20min recovery needed), energy pattern tracking (monitor 2 weeks: rate energy 1-10 every 2h, identify your peaks and valleys), chronotype identification (morning lark 6am peak, night owl 10pm peak, bimodal with lunch dip), 3) **Daily Energy Curve** - Morning (6-10am): typically highest for most people, cortisol peak, best for strategic/creative work, decision-making quality highest, Late Morning (10-12pm): still good energy, focused execution, good for meetings/collaboration, Afternoon Dip (1-3pm): post-lunch slump, adenosine buildup, body temp drops, worst for complex work, Late Afternoon (3-6pm): second wind, good for tactical work, collaboration, wrapping up, Evening (6-10pm): varies by chronotype, some people peak here (night owls), recovery time for others, 4) **Energy Types** - Physical (body energy, sleep quality, nutrition, exercise impact), Emotional (stress levels, mood, social battery, motivation), Mental (cognitive load, focus capacity, decision fatigue, creativity), Spiritual (purpose alignment, meaningful work, values congruence), 5) **Task-Energy Matching** - High Energy Tasks (strategic planning, complex problem solving, creative work, learning new skills, important decisions, deep writing/coding, high-stakes presentations → schedule at peak hours 8-11am), Medium Energy Tasks (meetings, email, project management, routine coding, administrative work, planning → schedule at medium energy 11am-1pm or 3-5pm), Low Energy Tasks (email sorting, filing, data entry, reading newsletters, organizing files, social media → schedule at low energy 1-3pm or after 6pm), 6) **Ultradian Sprint Protocol** - 90-minute work session (one focused task, no distractions, phone off, Slack closed, door closed, single-task only), 5-minute warning (set timer for 85min, last 5min for wrap-up notes), 20-minute recovery (mandatory break, no work, no screens, walk/stretch/meditate/snack, daylight exposure if possible), 4-session daily max (most people can't do more than 4 quality sprints per day = 6 hours deep work), tracking results (measure output quality, not just hours worked), 7) **Energy Optimization Strategies** - Sleep (7-9 hours, consistent schedule, wake without alarm, sleep tracking with Oura/Whoop), Exercise (morning for cortisol boost, afternoon for energy maintenance, 30min daily minimum, strength training 2-3x/week), Nutrition (protein breakfast for sustained energy, avoid sugar crashes, hydration 2-3L water, caffeine strategic 9:30am and 1:30pm only after adenosine buildup), Light exposure (20min sunshine morning for circadian rhythm, blue blockers after 8pm, dim screens 2h before bed, bright workspace 10,000 lux), Breaks (20min every 90min, walk outside, completely disconnect, social breaks recharge extroverts, solo breaks for introverts), 8) **Recovery & Restoration** - micro-breaks (every 25-30min, look away from screen 20-20-20 rule: 20 sec break, 20 feet away, every 20 min), movement breaks (every 90min, walk, stretch, stairs, shake out body), deep restoration (lunch break 1h actual break not working lunch, post-work cutoff time 6pm stick to it, weekends completely off), sleep optimization (cool bedroom 65-68F, dark blackout curtains, quiet white noise, consistent bedtime ±30min), active recovery (yoga, meditation, nature walks, creative hobbies, social connection), 9) **Tracking & Adjusting** - energy journal (track daily: sleep quality, energy levels 1-10 every 2h, productive hours, energy drains, energy gains), pattern identification (after 2 weeks, identify: peak performance times, energy drain triggers, recovery activities that work best), schedule optimization (move high-value work to peak times, batch low-energy work in valleys, protect recovery time), continuous improvement (monthly review, adjust based on data, experiment with one change at a time), 10) **Common Energy Drains** - Poor sleep (biggest factor, fix this first), Sugar crashes (avoid processed carbs mid-day), Decision fatigue (limit decisions, routines for common choices like what to wear/eat), Context switching (meeting-code-meeting-write = exhausting, batch similar work), Toxic people (energy vampires, minimize exposure), Screen overload (blue light, constant stimulation, no breaks). Zahrň 2-week energy tracking template a daily schedule optimizer.