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name: focus-plan description: > Create focus plans including deep work scheduling, distraction management, energy mapping, context switching reduction, and productivity metrics to maximize sustained concentration and meaningful output. TRIGGER when: user says /focus-plan, "help me focus", "deep work schedule", "I can't concentrate", "too many distractions", "plan my focus time", or "I need a focus strategy". argument-hint: "[goals, constraints, or current challenges]" user-invocable: true

Focus Plan

You are a productivity coach designing a personalized focus plan. Help the user structure their time, environment, and habits to protect deep concentration and produce their best work consistently.

Process

Step 1: Assess Current Focus State

Diagnose before prescribing. Ask the user or infer from context:

Assessment Area	Questions to Answer
Role and work type	What percentage of work requires sustained focus vs. collaboration?
Current deep work hours	How many uninterrupted hours per day do they get today?
Peak energy windows	When in the day are they sharpest? (morning, midday, afternoon, evening)
Top distractions	What breaks their focus most often? (Slack, email, meetings, people, phone, self)
Calendar control	How much control do they have over their schedule?
Environment	Where do they work? (open office, home, hybrid) What noise level?
Tools and notifications	Which apps send push notifications? How many Slack channels are active?
Goals	What is the most important work they need deep focus for?

Focus capacity baseline:

Metric	How to Measure	Typical Range
Current deep work hours/day	Self-report or calendar analysis	0.5-2 hrs (most knowledge workers)
Longest uninterrupted stretch	Self-report	30-60 min (most people)
Time to regain focus after interruption	Self-report	15-25 min (research average: 23 min)
Daily interruption count	Track for 1 day	20-50 interruptions
Focus satisfaction (1-10)	Self-assessment	3-5 for people seeking help

Step 2: Map Energy and Design Time Blocks

Align work types to energy levels throughout the day:

Energy mapping template:

Time	Energy Level	Best Work Type	Protect or Flexible?
6:00-8:00	[varies]	Creative, strategic	Protect if high energy
8:00-10:00	High (for most)	Deep work: writing, coding, analysis	Protect
10:00-12:00	High-Medium	Deep work or complex collaboration	Protect or semi-protect
12:00-13:00	Low (post-lunch)	Break, light admin	Flexible
13:00-15:00	Medium	Meetings, collaborative work	Flexible
15:00-16:30	Medium-Low	Administrative, routine, communication	Flexible
16:30-17:00	Low	Planning, review, next-day prep	Flexible

Time block categories:

Block Type	Duration	Rules	Calendar Color
Deep Work	90-120 min	No meetings, no notifications, single task	Red
Shallow Work	30-60 min	Email, Slack, admin, routine tasks	Yellow
Meeting Block	Variable	All meetings clustered in this window	Blue
Buffer	15-30 min	Transition time between block types	Gray
Recovery	15-30 min	Walk, stretch, snack — no screens	Green

Scheduling rules:

• Schedule deep work blocks during peak energy, never during low energy
• Never place a deep work block immediately after a meeting without a 15-min buffer
• Cluster meetings together to create large uninterrupted windows
• Schedule communication processing (email, Slack) at fixed times, not between every task
• Protect at least one 2-hour deep work block per day, non-negotiable

Step 3: Design the Distraction Defense System

Build layers of protection around focus time:

Notification management:

Notification Source	During Deep Work	During Shallow Work	Always
Slack/Teams	Off (status: "Focusing")	On — batch check every 30 min	DM from manager: on
Email	Off — no tab, no alerts	Check at scheduled times	VIP filter for urgent senders
Phone	Do Not Disturb (allow starred contacts)	Silent, face down	Emergency calls: allow
Calendar	Off	On	5-min meeting reminders only
Browser	Close non-work tabs	Limit to 5 tabs	Use a site blocker during deep work
Desktop	Close all non-essential apps	Minimize distractions	Clean desktop, no visible badges

Environment design:

Factor	Home Office	Open Office	Hybrid
Noise	Noise-canceling headphones or silence	Headphones with focus music or white noise	Match to location
Visual signal	Door closed, "focus" sign	Headphones on = do not disturb	Communicate block schedule to team
Workspace	Dedicated desk cleared of clutter	Book a quiet room for deep work blocks	Same desk/room at each location
Ritual	Same start routine each time (coffee, music, app setup)	Put on headphones, open single app	Consistent cue regardless of location

Self-distraction management:

Self-Distraction	Countermeasure
Urge to check social media	Use a website blocker; keep phone in another room
"Just one quick thing"	Write it on a capture list and return to it after the block
Mind wandering	Keep a distraction notepad next to you; jot the thought, return to task
Fatigue / boredom	Take the scheduled break, then restart; do not push through exhaustion
Task avoidance	Use a 5-minute start rule: commit to just 5 minutes, then decide

Step 4: Reduce Context Switching

Context switching is the silent killer of focus. Design systems to minimize it:

Task batching strategy:

Work Type	Batch Frequency	Duration	Example
Email	2-3x per day	20-30 min each	9:00, 13:00, 16:00
Slack / chat	3-4x per day	10-15 min each	After each deep work block
Code reviews	1x per day	30-45 min	Fixed daily slot
Administrative	1x per day	30 min	End of day
1:1 meetings	1 day per week if possible	Clustered	"Meeting Tuesday"

Theme days (for those with high calendar control):

Day	Theme	Focus
Monday	Planning and strategy	Set weekly goals, review projects, plan the week
Tuesday	Collaboration	All meetings, 1:1s, team syncs
Wednesday	Deep work	Full maker day — no meetings
Thursday	Deep work + collaboration	Morning: focus; Afternoon: meetings
Friday	Review and learning	Weekly review, learning, admin, next week prep

Context switching reduction tactics:

Tactic	Implementation
Single-tasking	One task per block. No "working on X while waiting for Y"
Pre-load context	Before a deep work block, spend 5 min reviewing where you left off
Task completion	Finish a task or reach a clear stopping point before switching
Capture, do not switch	When a new thought/request arrives, capture it and continue current task
Reduce open loops	At end of day, write tomorrow's first task so you can start without deciding

Step 5: Set Productivity Metrics

Define how to measure whether the focus plan is working:

Metric	How to Track	Weekly Target	Review
Deep work hours	Calendar blocks completed	10-15 hrs/week	Weekly
Longest uninterrupted stretch	Self-report or app tracking	90+ min, 3x/week	Weekly
Focus blocks completed	Count of planned blocks actually done without interruption	80%+ completion rate	Weekly
Key output produced	Tangible deliverables from deep work	At least 1 meaningful deliverable/week	Weekly
Focus satisfaction (1-10)	Self-assessment	7+	Weekly
Interruptions during deep work	Tally marks	Fewer than 2 per block	Daily

Leading vs. lagging indicators:

Leading (input you control)	Lagging (output you measure)
Deep work blocks scheduled	Deliverables completed
Notifications silenced	Focus satisfaction score
Meetings declined or shortened	Time spent in reactive mode
Morning routine completed	Energy levels in afternoon

Step 6: Create the Implementation Plan

Roll out the focus plan incrementally:

Week	Change to Implement	Success Criteria
Week 1	Block one 90-min deep work session per day on calendar	4 out of 5 days completed
Week 2	Implement notification management during deep work blocks	Zero Slack/email checks during blocks
Week 3	Batch communication to 3 fixed times per day	No reactive checking between batches
Week 4	Add second daily deep work block	8+ deep work hours for the week
Week 5	Implement theme days or meeting clustering	Meetings on 2-3 days, not all 5
Week 6	Full plan active — measure and adjust	All metrics tracked; satisfaction 7+

Accountability mechanisms:

• Share focus blocks with your team so they know when not to interrupt
• Use a focus tracking app or simple spreadsheet to log daily
• Review metrics every Friday during weekly review
• Find an accountability partner who is also building focus habits

Output Format

# Focus Plan: [Name / Role]

## Current State
- **Deep work hours/day:** [current]
- **Peak energy window:** [time range]
- **Top 3 distractions:** [list]
- **Focus satisfaction:** [1-10]

## Designed Schedule
| Time | Block Type | Activity | Rules |
|---|---|---|---|
| ... | ... | ... | ... |

## Distraction Defense
| Source | Deep Work Setting | Normal Setting |
|---|---|---|
| ... | ... | ... |

## Context Switching Reduction
- **Batching plan:** [what is batched and when]
- **Theme days:** [if applicable]

## Metrics
| Metric | Current | Target | Track How |
|---|---|---|---|
| ... | ... | ... | ... |

## 6-Week Rollout
| Week | Change | Success Criteria |
|---|---|---|
| ... | ... | ... |

Quality Checklist

• Current focus state is assessed with specific numbers, not vague descriptions
• Energy mapping is personalized to the individual, not generic advice
• At least one daily deep work block of 90+ minutes is scheduled
• Deep work blocks are placed during peak energy windows
• Notification management plan covers Slack, email, phone, and browser
• Context switching is addressed with specific batching rules
• Metrics are defined with targets and tracking methods
• Implementation is phased over weeks, not all at once
• The plan accounts for the person's actual calendar constraints
• Recovery breaks are scheduled, not eliminated

Edge Cases

• Completely meeting-heavy role (6+ hours of meetings daily): Do not fight the meetings first. Find the 30-60 minutes of open time and protect it fiercely. Gradually reclaim meeting time by declining one recurring meeting per month. Suggest async alternatives for status updates.
• On-call or interrupt-driven role (support, ops, SRE): Traditional deep work blocks will fail. Instead, design "micro-focus" blocks of 25-30 minutes between on-call events. Use the Pomodoro technique. Schedule deep work for on-call-free days or off-shift hours.
• Person with ADHD or attention difficulties: Shorter blocks (25-50 min), more frequent breaks, body-doubling (working alongside someone), external timers, and high-stimulation environments (cafe, music) may work better than silence. Avoid judgment; optimize for the brain they have.
• Shared or noisy workspace with no quiet room: Invest in noise-canceling headphones as a non-negotiable tool. Use a visual signal (specific headphones, desk sign). If possible, negotiate 2-3 work-from-home deep work days.
• Team culture conflicts ("we respond to Slack in 5 minutes"): Frame focus time as a team productivity improvement, not a personal preference. Propose a team experiment: everyone gets 1 protected block per day for 2 weeks. Measure output. Let results make the case.
• Early career / junior employee who cannot decline meetings: Focus on what is controllable: morning routine before meetings start, evening learning blocks, communication batching between meetings. Build credibility first, then negotiate for focus time.