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energy-management

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Translation

Chinese

Energy Management

精力管理

Scope

适用范围

Covers
  • Managing energy (cognitive/emotional/attention), not just time
  • Identifying energy drivers and energy drains and redesigning your week accordingly
  • Expanding “zone of genius” time via delegation, elimination, automation, and clearer boundaries
  • Creating micro-recovery routines (buffers, transitions, meeting hygiene) and a low-energy-day protocol
  • Running a 2-week pilot to validate changes and iterate
When to use
  • “I’m exhausted / close to burnout. Help me redesign my week for energy.”
  • “Audit my calendar and help me spend more time in my zone of genius.”
  • “I want a system to track what gives me energy vs drains me after each interaction.”
  • “Create meeting norms and boundaries so I stop hemorrhaging energy.”
When NOT to use
  • You are in an acute physical/mental health crisis or need medical advice. Seek professional help and follow your company policy.
  • You need HR/legal guidance (harassment, discrimination, retaliation, threats, investigations).
  • Your environment is unsafe or coercive; prioritize safety and support systems first. This skill can help document constraints and draft a negotiation plan, but it won’t “optimize” an unsafe situation.
涵盖内容
  • 管理精力（认知/情绪/注意力），而非仅仅管理时间
  • 识别精力来源和精力消耗项，并据此重新规划你的一周
  • 通过授权、剔除、自动化和明确边界，拓展“zone of genius”时间
  • 制定微恢复流程（缓冲时间、过渡环节、会议规范）以及低精力日方案
  • 开展两周试点以验证变更并迭代优化
适用场景
  • “我感到疲惫不堪/濒临职业倦怠。帮我重新规划一周日程以优化精力。”
  • “帮我审计我的日程，让我能在zone of genius上投入更多时间。”
  • “我需要一套系统，在每次互动后追踪哪些事情能给我充能、哪些会消耗我的精力。”
  • “制定会议规则和边界，避免我持续消耗精力。”
不适用场景
  • 你正处于急性身心健康危机中，或需要医疗建议。请寻求专业帮助并遵循公司政策。
  • 你需要HR/法务指导（如骚扰、歧视、报复、威胁、调查相关问题）。
  • 你的工作环境不安全或存在强制压迫；请优先保障安全并寻求支持体系。本方法可帮助你记录约束条件并起草协商方案，但无法“优化”不安全的环境。

Inputs

输入信息

Minimum required
  • Your role + core responsibilities (and whether you manage people)
  • The time horizon: a 2-week pilot + what “better” means in 4–8 weeks
  • Current pain (2–5 concrete examples of what’s draining you) + desired outcome
  • A representative week (calendar text dump, recurring meetings list, or narrative)
  • Constraints/non-negotiables (time zones, caregiving, deadlines, on-call, travel, “can’t move” meetings)
Missing-info strategy
  • Ask up to 5 questions from references/INTAKE.md (3–5 at a time).
  • If calendar detail is unavailable, proceed with a 7-day energy log first and provide a conservative default-week plan with explicit assumptions.
  • Do not request secrets, credentials, or sensitive personal health details.
最低要求
  • 你的职位+核心职责（以及是否管理下属）
  • 时间范围：两周试点 + 4-8周内“改善”的定义
  • 当前痛点（2-5个具体的精力消耗示例）+ 期望成果
  • 具有代表性的一周日程（日程文本导出、recurring meetings列表或文字描述）
  • 约束条件/不可协商事项（时区、照护责任、截止日期、随叫随到、出差、“无法调整”的会议）
缺失信息处理策略
  • 从references/INTAKE.md中最多提出5个问题（每次3-5个）。
  • 若无法获取日程细节，先制定7天精力日志，并基于明确假设提供保守的默认周计划。
  • 不得索要机密信息、凭证或敏感的个人健康细节。

Outputs (deliverables)

输出成果（交付物）

Produce an Energy Management Operating System Pack (Markdown in-chat; or as files if requested) in this order:
  1. Context snapshot (goal, constraints, assumptions, success definition)
  2. Energy Drivers & Drains Map (top drivers/drains + levers)
  3. Calendar Energy Audit (time buckets + “zone of genius” estimate)
  4. Zone of Genius Expansion Plan (stop/delegate/automate/defer list)
  5. Energy-Aligned Default Week (time blocks + meeting rules)
  6. Recovery + Transition Plan (buffers, micro-breaks, low-energy-day protocol)
  7. 2-Week Pilot + Experiment Tracker (what changes, how we measure)
  8. Risks / Open questions / Next steps (always included)
Templates: references/TEMPLATES.md
Expanded guidance: references/WORKFLOW.md
需按以下顺序生成精力管理操作系统包（聊天中以Markdown格式呈现；若有需求可提供文件形式）：
  1. 背景快照（目标、约束条件、假设、成功定义）
  2. 精力来源与消耗地图（核心来源/消耗项+调整手段）
  3. 日程精力审计（时间分类+zone of genius时间占比估算）
  4. Zone of Genius拓展计划（停止/授权/自动化/推迟事项列表）
  5. 契合精力的默认周计划（时间块+会议规则）
  6. 恢复与过渡计划（缓冲时间、微休息、低精力日方案）
  7. 两周试点+实验追踪表（变更内容、衡量方式）
  8. 风险/待解决问题/下一步行动（必须包含）
模板：references/TEMPLATES.md
拓展指导：references/WORKFLOW.md

Workflow (8 steps)

工作流程（8步）

1) Intake + objective + safety boundaries

1) 信息收集+目标+安全边界

  • Inputs: user context; references/INTAKE.md.
  • Actions: Clarify the goal in 4–8 weeks (e.g., “end week with energy”, “reduce decision fatigue”, “make space for deep work”). Confirm boundaries (not medical/HR/legal). Choose scope: full OS pack vs subset.
  • Outputs: Context snapshot (draft) + assumptions/unknowns.
  • Checks: Success is measurable enough to evaluate after 4 weeks (even with qualitative measures).
  • 输入：用户背景；references/INTAKE.md
  • 行动：明确4-8周内的目标（例如“周末仍保持精力充沛”、“减少决策疲劳”、“为深度工作腾出空间”）。确认边界（非医疗/HR/法务相关）。选择范围：完整操作系统包或子集。
  • 输出：背景快照（草稿）+ 假设/未知事项
  • 检查项：成功定义需具备可衡量性，以便4周后评估（即使采用定性衡量方式）。

2) Capture baseline energy signals (7-day log + quick retro)

2) 捕捉基线精力信号（7天日志+快速回顾）

  • Inputs: last 1–2 weeks memory; calendar if available.
  • Actions: Create a lightweight energy log structure. If you have calendar data, do a quick retro: list the top 10 activities/interactions and mark “energized” vs “sapped” after each.
  • Outputs: Energy Log (starter) + initial “suspected drivers/drains” list.
  • Checks: At least 5 concrete drivers/drains are identified (not vague labels like “people”).
  • 输入：过去1-2周的记忆；若有则提供日程
  • 行动：创建轻量化的精力日志结构。若有日程数据，进行快速回顾：列出前10项活动/互动，并标记每项结束后是“精力充沛”还是“精力耗尽”。
  • 输出：精力日志（初始版）+ 初步“疑似精力来源/消耗项”列表
  • 检查项：至少识别出5个具体的精力来源/消耗项（而非“与人打交道”这类模糊标签）。

3) Build the Energy Drivers & Drains Map (with levers)

3) 构建精力来源与消耗地图（含调整手段）

  • Inputs: Energy Log + retro list.
  • Actions: Consolidate into a map: drivers, drains, triggers, and controllable levers (eliminate, delegate, redesign, time-shift, batch, buffer, prepare, recover).
  • Outputs: Drivers & Drains Map + “top 3 change levers” to try first.
  • Checks: Each top drain has at least one specific lever and a next action.
  • 输入：精力日志+回顾列表
  • 行动：整合为地图：精力来源、消耗项、触发因素，以及可控制的调整手段（剔除、授权、重新设计、时间转移、批量处理、缓冲、准备、恢复）。
  • 输出：精力来源与消耗地图+“优先尝试的3项调整手段”
  • 检查项：每个核心消耗项至少对应一个具体调整手段和下一步行动。

4) Audit the calendar for “zone of genius” vs “energy tax”

4) 审计日程中的“zone of genius”与“精力成本”

  • Inputs: representative week calendar (or estimate).
  • Actions: Bucket time into: (A) Zone of genius / high leverage, (B) Necessary but neutral, (C) Energy drains, (D) Recovery/admin. Identify the bottom bucket(s) to reduce.
  • Outputs: Calendar Energy Audit + zone-of-genius estimate and biggest offenders (meetings, context switching, decision load).
  • Checks: The audit produces 3–5 candidate deletions/redesigns with owners and dates.
  • 输入：具有代表性的一周日程（或估算）
  • 行动：将时间分为以下类别：(A) Zone of genius/高影响力，(B) 必要但中性，(C) 精力消耗项，(D) 恢复/行政事务。确定需减少的底层类别。
  • 输出：日程精力审计+zone of genius时间占比估算+主要问题项（会议、上下文切换、决策负荷）
  • 检查项：审计需产出3-5个待删除/重新设计的候选事项，并明确负责人和日期。

5) Expand zone of genius via stop/delegate/automate/defer

5) 通过停止/授权/自动化/推迟拓展zone of genius

  • Inputs: audit offenders; constraints; stakeholders.
  • Actions: Turn drains into an offload plan: what to stop, what to delegate, what to automate, what to defer. For delegation, specify decision rights and guardrails (don’t just “hand it off”).
  • Outputs: Zone of Genius Expansion Plan + 2–3 delegation briefs (as needed).
  • Checks: At least 2 concrete “energy taxes” are removed or redesigned in the next 2 weeks.
  • 输入：审计发现的问题项；约束条件；利益相关者
  • 行动：将消耗项转化为转移计划：停止做什么、授权给谁、自动化什么、推迟什么。对于授权事项，明确决策权限和管控规则（而非仅仅“移交”）。
  • 输出：Zone of Genius拓展计划+2-3份授权简报（按需）
  • 检查项：未来2周内至少移除或重新设计2个具体的“精力成本”事项。

6) Design an energy-aligned default week + meeting hygiene

6) 设计契合精力的默认周计划+会议规范

  • Inputs: your energy curve (high/medium/low), constraints, offload plan.
  • Actions: Create a default week with time blocks aligned to energy (deep work in high-energy windows; admin in low-energy windows). Add meeting hygiene: buffers, batching, agendas/decisions, shorter defaults (25/50), async-first updates.
  • Outputs: Energy-Aligned Default Week + Meeting Rules.
  • Checks: The plan reduces fragmentation (fewer context switches) and includes buffers between high-load blocks.
  • 输入：你的精力曲线（高/中/低）；约束条件；转移计划
  • 行动：创建默认周计划，将时间块与精力状态对齐（高精力时段用于深度工作；低精力时段用于行政事务）。添加会议规范：缓冲时间、批量处理、议程/决策、更短的默认时长（25/50分钟）、优先异步更新。
  • 输出：契合精力的默认周计划+会议规则
  • 检查项：计划需减少碎片化（减少上下文切换），并在高负荷块之间设置缓冲时间。

7) Add recovery + transitions (and a low-energy-day protocol)

7) 添加恢复与过渡环节（以及低精力日方案）

  • Inputs: work patterns; remote/hybrid context.
  • Actions: Define micro-recovery routines (between-meeting buffer, decompression, movement, sensory breaks) and “low-energy day” rules (minimum viable day, what to postpone, how to communicate). Include optional “neurological load” aids for remote work (e.g., standing, doodling/fidgeting, walking calls) without making medical claims.
  • Outputs: Recovery + Transition Plan + Low-Energy-Day Protocol.
  • Checks: Recovery actions are scheduled (not aspirational) and do not rely on willpower alone.
  • 输入：工作模式；远程/混合办公场景
  • 行动：定义微恢复流程（会议间缓冲时间、减压、活动、感官休息）以及“低精力日”规则（最低可行工作内容、需推迟的事项、沟通方式）。可包含适用于远程办公的可选“神经负荷”缓解方法（如站立办公、涂鸦/指尖玩具、步行会议），但不得做出医疗声明。
  • 输出：恢复与过渡计划+低精力日方案
  • 检查项：恢复行动需已排期（而非空想），且不单纯依赖意志力。

8) Run a 2-week pilot + measure + iterate

8) 开展两周试点+衡量+迭代

  • Inputs: full draft pack.
  • Actions: Define 2–4 experiments (time-shift, reduce meetings, add buffers, delegate, change meeting format). Decide what you’ll measure (daily energy rating, end-of-week energy, number of deep-work blocks, “drain count”). Run references/CHECKLISTS.md and score with references/RUBRIC.md. Add Risks / Open questions / Next steps.
  • Outputs: Final Energy Management Operating System Pack + 2-week tracking sheet.
  • Checks: Experiments have clear decision rules: keep / modify / stop after 2 weeks.
  • 输入：完整草稿包
  • 行动：定义2-4项实验（时间转移、减少会议、添加缓冲、授权、变更会议形式）。确定衡量指标（每日精力评分、周末精力状态、深度工作块数量、“消耗项计数”）。执行references/CHECKLISTS.md并使用references/RUBRIC.md评分。添加风险/待解决问题/下一步行动。
  • 输出：最终精力管理操作系统包+两周追踪表
  • 检查项：实验需具备明确的决策规则：两周后保留/修改/停止。

Quality gate (required)

质量关卡（必填）

  • Run references/CHECKLISTS.md and score with references/RUBRIC.md.
  • Always include: Risks, Open questions, Next steps.
  • 执行references/CHECKLISTS.md并使用references/RUBRIC.md评分。
  • 必须包含：风险、待解决问题、下一步行动。

Examples

示例

Example 1 (meeting overload): “I’m a product leader in back-to-back meetings and I’m exhausted. Audit my week and give me a default schedule + meeting rules + delegation plan.”
Expected: drivers/drains map, calendar audit, offload plan, default week, meeting hygiene rules, 2-week pilot.
Example 2 (role fit signals): “After certain calls I feel energized, after others I feel drained. Help me build a tracking system and use it to redesign my scope.”
Expected: energy log + drivers/drains map, patterns, specific levers (time-shift/batch/delegate), and a 2-week experiment tracker.
Boundary example (medical crisis): “I’m having panic attacks and can’t sleep; fix my energy.”
Response: do not provide medical advice; encourage professional help. Offer a minimal work-boundary plan (reduce commitments, document constraints, notify stakeholders) and a tracking template only if appropriate.
示例1（会议过载）：“我是一名产品负责人，日程排满了背靠背的会议，我感到筋疲力尽。帮我审计一周日程，提供默认日程+会议规则+授权方案。”
预期输出：精力来源/消耗地图、日程审计、转移计划、默认周计划、会议规范、两周试点。
示例2（职位适配信号）：“有些会议后我感到精力充沛，有些则让我筋疲力尽。帮我构建一套追踪系统，并以此重新规划我的工作范围。”
预期输出：精力日志+精力来源/消耗地图、模式分析、具体调整手段（时间转移/批量处理/授权）、以及两周实验追踪表。
边界示例（医疗危机）：“我出现恐慌发作且无法入睡；帮我调整精力状态。”
回应：不得提供医疗建议；鼓励寻求专业帮助。仅在合适的情况下，提供极简的工作边界计划（减少承诺、记录约束条件、通知利益相关者）和追踪模板。