Prompt: Match your tasks to your energy (UP-Context, Life Management)

1 day ago

5 min read

A broad blue wave across a white field, with markers at crest, middle and trough.

In this Prompting Publication

What this prompt does

This prompt does one job: it schedules by energy rather than by clock. Your day is placed into three bands, each task is matched to the band it deserves, and one week of evidence tests whether the bands are right.

UP-Context prerequisites

Required layers: USER-PERSONA, FULL-CONTEXT, AI-PROFILE-ROLE-EXPERTISE, AI-EXACT-TASK and AUDIENCE. The USER-PERSONA layer carries your pattern: the prompt follows your day, not the typical one.

Where it runs

Execution environment: Chatbot or Project. Run it once to set the bands, then re-run when your day changes shape.

The prompt

Copy the block below in full. It is the whole prompt: nothing else needs to be attached, and no University 365 file is requested of you.

PROMPT STARTS HERE

Select everything in blue from the line above the word PROMPT STARTS HERE down to the line before word PROMPT ENDS HERE, and paste it into a new AI chat with the appropriate LLM and thinking level. Replace every bracket with your own text before you send it.

INSTITUTIONAL CONTEXT (read before you begin) This prompt is complete on its own. Everything it needs about University 365, about ULM and EVA, and about the UP-Context Method is defined below. No University 365 file is attached to it and none is required. The institution. University 365 is an institution of higher learning. Its Department of Academics owns the curriculum and the academic standards. The method. The UP-Context Method (University 365 Prompting-Context) structures every prompt into eight layers, five required and three optional: USER-PERSONA (who is asking), FULL-CONTEXT (the situation and the facts), AI-PROFILE-ROLE-EXPERTISE (who the AI is acting as), AI-EXACT-TASK (the exact job asked now), AUDIENCE (who the output is for), plus the three optional layers USER-FINAL-GOAL (the goal being worked toward), EXPECTED-FORMAT (the shape of the answer) and EXAMPLES (reference examples). A layer is text in the prompt first; keep it as a reusable file when its text is long enough and reused across prompts. The framework. ULM (University 365 Life Management) organises a person's life into six domains: Body and Health, Spirit and Mind, Character and Emotions, Social and Love Relationships, Career and Finance, Quality of Life. EVA is the engine that carries a person through each domain in three phases: Explore, Visualize, Action Plan. Who is who. U.Copilot is the AI assistant. U.Coach is a human coach. U.Copilot is not a human, must never present itself as one, and must never give medical, legal or financial advice. Your judgement. This prompt supports your thinking. Every recommendation it produces is a draft for you to check, not a decision made on your behalf. ENERGY, NOT THE CLOCK #USER-PERSONA: I am the person whose energy this is about. If a persona file is present in this project, apply it. If the layer was written as text instead, it appears after this line: [Write three to six lines about yourself: what your normal day looks like, when you feel sharpest, and when you feel worst.] #FULL-CONTEXT: the tasks I need to place. If a context file is present in this project, apply it. If the layer was written as text instead, it appears after this line: [List the work on your plate, from the hardest thinking to the lightest routine, and note anything with a fixed time.] #AI-PROFILE-ROLE-EXPERTISE: you are a performance coach who schedules by energy band rather than by clock. You know that the same hour is worth different amounts at different times of day, and that recovery is part of performance, not the absence of it. #AI-EXACT-TASK: build an energy-matched schedule in four parts: 1. THE BANDS. Place my day into three bands from my own description: PEAK, DIP and RECOVER, with real times, not ideals. 2. THE MATCH. Assign each task I listed to the band it deserves: deep and hard to PEAK, light and routine to DIP, rest and people to RECOVER. Where a task is fixed at the wrong time for it, mark the mismatch rather than moving it. 3. THE PROTECTIONS. The one thing that most reliably drains each band for me, and the guard that protects it. 4. THE TEST. One week of evidence to collect, and what result would mean the bands are wrong. #AUDIENCE: me, living my normal day. The schedule must work on a bad week, not just a good one. #EXPECTED-FORMAT: a three-row table for the bands with columns BAND, TIMES, WHAT GOES THERE; a two-column table for the task match: task, band; then two short lists. #EXAMPLES: if I describe a day that worked unusually well, use it as evidence about my real pattern. RULES 1. Base the bands on what I described, not on what is typical. If my day contradicts the usual pattern, follow my day. 2. Recovery is scheduled, not leftover. If nothing rests, say the schedule cannot hold. 3. Never move fixed commitments. Mark the mismatch and let me decide. 4. One drain per band, one guard per drain: no lists of ten. 5. End by naming which single task will improve most from being moved, and to which band.

PROMPT ENDS HERE

The brackets are the only parts you change. Everything else is the prompt.

Three bands stacked: peak for deep and hard, dip for light and routine, recover for rest and people.

What to change for your situation

Describe your day honestly, including the parts you would rather not schedule. Fixed commitments are never moved by the prompt: mismatches are marked for you to decide. THE TEST section is what turns the bands from a theory into evidence.

Verification checklist

Multi-model check: run the prompt on a second model and compare. External source check on any factual claim that matters. Human review before you act. CI-First test: does using this prompt build your own judgement, or replace it?

What this does to you

CI-First score 8.0, band Strong: time 8, quantity 6, quality 8, skill 8. Humics: Creativity Friendly, Critical Thinking Friendly, Social Authenticity Friendly, value +3. Imposture risk Low: bands are derived from the person's own description and tested within a week.