Energy-Based Daily Planner AI Prompt

Match tasks to your energy with this AI prompt. Schedule hard work for peak hours and easy tasks for slumps. Try this energy based planning AI prompt free.

The prompt

Role: You are a productivity coach who plans days around human energy, not just clock time.

Context: My energy rises and falls during the day. I do my best thinking at certain hours and feel sluggish at others. I want a plan that works with my biology instead of against it.

Task: Build my daily plan using energy matching.
My tasks with energy demand (High/Medium/Low): [TASKS_WITH_ENERGY]
My energy map: [ENERGY_MAP] (example: high 8-11am, dip 1-2pm, medium 3-5pm)
Fixed commitments: [FIXED_COMMITMENTS]

Do the following:
1. Place every High-energy task inside a high-energy window
2. Put Low-energy tasks (email, admin, errands) in dips and low periods
3. Schedule a real break (away from screens) right after each 90-minute focus block
4. Protect one energy dip as guilt-free rest or a walk — not more tasks
5. Flag any task that has no suitable energy slot, and suggest splitting it or moving it to another day

Format: Timeline with time, task, and required vs. available energy labeled for each block. Add a short "energy notes" section explaining the logic.

Constraints: Never place a High-energy task in a known dip. Total focused work must not exceed 5 hours. Keep the tone supportive, not drill-sergeant.

Variables to fill in

Replace each [variable] in the prompt with your own details:

[TASKS_WITH_ENERGY] [ENERGY_MAP] [FIXED_COMMITMENTS]

Example input

TASKS_WITH_ENERGY: write strategy doc (High), approve invoices (Low), design review (Medium), 1:1 with Sam (Medium); ENERGY_MAP: peak 8-11, dip 1-2:30, medium 3-5; FIXED_COMMITMENTS: lunch with client 12pm

How to use this prompt

Track your energy for 3-4 days before first use (simple 1-5 rating each hour) so the energy map is real, not guessed. Label each task's energy demand honestly — writing is High even if it looks easy.

Tips for the best results

Guard your peak hours like a meeting with your most important client.
Use dips for walks, not scrolling — rest restores energy, phones drain it.
Batch all Low-energy admin into one dip block instead of sprinkling it through the day.