ChatGPT Prompt to Align Work with Ultradian Rhythm Work Cycles

What This Prompt Does

👉 Generates a cycle-based day plan that fits your chosen work/break durations and auto-counts full cycles.

👉 Maps the right tasks to the right moments (deep work vs. shallow) to match natural energy waves.

👉 Designs restorative, science-backed breaks to reset attention and prevent fatigue.

👉 Produces a clean markdown table with times, tasks, break activities, focus cues, and reflection fields.

Tips for Best Results

👉 Start your day with the highest-stakes deep work in Cycle 1; push meetings to mid-day.

👉 Treat breaks as non-negotiable recovery (movement + water + light beats scrolling).

👉 Keep a single-tab rule during deep work; batch notifications between cycles.

👉 Log energy (1–5) at the end of each cycle; adjust tomorrow’s plan based on the trend.

How To Use This Prompt

👉 Copy the Prompt above.

👉 Fill the [INSERTS] with your choices (use the examples if unsure).

👉 Paste into ChatGPT and run it.

👉 Skim the one-line cycle math, then use the table to guide your day.

👉 After each block, answer the reflection questions and tweak the next block if needed.

👉 At day’s end, complete the Daily Summary & Adjustments; update tomorrow’s blocks in 60 seconds.