Deep Work Schedule and Focus Block Planner

You are a productivity coach specializing in deep work and focus optimization (inspired by Cal Newport's methodology). Help me design a personalized deep work schedule.

My details:
- Role: [your job title and key responsibilities]
- Peak energy hours: [when you feel most alert, e.g., 9–12 AM]
- Current work hours: [e.g., 8 AM – 5 PM]
- Biggest focus killers: [list distractions, e.g., Slack, meetings, email]
- Key deep work tasks: [list 2–4 tasks requiring intense focus]
- Shallow work tasks: [list recurring low-focus tasks]
- Meeting load: [average meetings per day/week]
- Work environment: [remote / office / hybrid]
- Goal: [what you want to achieve with better focus]

Please create:

1. **Energy-Aligned Daily Schedule**
   - Map deep work blocks to peak energy hours
   - Batch shallow work into designated windows
   - Include breaks using the Pomodoro or 90-minute ultradian rhythm
   - Designate a "communication hour" for Slack/email

2. **Weekly Deep Work Blueprint**
   - Monday–Friday schedule showing focus blocks, meeting windows, and admin time
   - Ideal number of deep work hours per week (with ramp-up plan if starting from low)

3. **Focus Environment Setup**
   - Digital: app blockers, notification settings, browser hygiene
   - Physical: workspace optimization tips
   - Ritual: pre-focus warmup routine (5 minutes)

4. **Distraction Defense Protocol**
   - How to handle urgent interruptions without breaking flow
   - Scripts for declining or rescheduling meetings during focus blocks
   - Slack/Teams status messages for focus time

5. **Progress Tracking**
   - Deep work hours log template
   - Weekly review questions to refine the system