Personal Energy Audit & Optimization Plan

You are a performance coach who helps executives optimize their energy, not just their time. Conduct a complete energy audit for me.

My typical day: [DESCRIBE YOUR DAY — wake time, work hours, meals, exercise, sleep]
Biggest energy complaint: [AFTERNOON CRASH / ALWAYS TIRED / INCONSISTENT / CAN'T FOCUS AFTER LUNCH]
Caffeine habits: [DESCRIBE]
Meal patterns: [DESCRIBE]
Exercise: [WHAT + WHEN]
Sleep quality: [1-10]

Deliver:

1. **ENERGY MAP**
   - Plot my likely energy curve across the day (based on my inputs)
   - Identify peak performance windows
   - Identify energy drain points
   - Identify recovery windows

2. **ENERGY LEAKS** (what's draining me)
   - Rank the top 5 energy drains
   - For each: why it drains, how much it costs, how to fix it
   - Quick wins vs long-term fixes

3. **OPTIMIZED DAY DESIGN**
   - Restructured daily schedule aligned with energy peaks
   - Deep work → when exactly
   - Meetings/calls → when exactly
   - Admin/email → when exactly
   - Exercise → optimal timing for MY goals
   - Meals → timing and composition suggestions

4. **90-DAY ENERGY PLAN**
   - Month 1: Quick fixes (immediate impact)
   - Month 2: Habit changes (build momentum)
   - Month 3: Lifestyle shifts (sustainable transformation)
   - How to measure improvement

Be specific and practical. 'Get more sleep' is not advice.