PEP-Personal Energy Planner

Personal Energy Planner — understand your energy, plan around it

5-mode energy management system: build a personalized recharge menu with pattern tracking, map tasks against your available energy, forecast battery drain across your week, spot burnout early with 15-second daily check-ins, and get adapted routines when life disrupts your schedule.

Overview

The Dopamine Menu Builder is your complete energy management system. Recharge mode builds a personalized activity menu based on your current energy, mood, and environment. Budget mode maps your tasks against available energy to show what actually fits. Forecast mode predicts battery drain from your week's events. Radar mode tracks daily wellbeing signals to catch burnout patterns early. Disruption mode gives you an adapted structure when sick, traveling, or in an emergency.

How to use it

1. Recharge: set your energy level (1-10), mood, environment, and available time — get a personalized menu with a top pick, quick hits, and deep resets
2. Budget: list today's tasks with energy costs and priorities — see what you can actually do and get explicit permission to drop the rest
3. Forecast: add upcoming events for the week, set your energy type (introvert/extrovert), and get a battery drain prediction with recovery windows
4. Radar: log 4 daily signals (sleep, mood, productivity, social energy) for 30 seconds — patterns appear after a few days
5. Disruption: select what's happening (sick day, travel, emergency), describe your normal routine, and get a simplified adapted structure

Example

Scenario: It's 3pm. You've been in back-to-back meetings. Energy is 3/10, you have 45 minutes, you're at the office and feeling drained.

What you do: Set energy to 3, mood to 'drained', environment to 'office', time to '30 minutes'. Click Build Menu.

Result: Top pick: 10-minute walk outside. Quick hits: cold water splash, 5-minute breathing, close tabs and tidy desk. Avoid right now: social media doom-scroll, long creative tasks. First step: stand up and walk to the window.

Tips

• The 'Been doing?' field is powerful — it prevents the AI from suggesting more screen time when you've been staring at screens all day
• Rate activities after doing them to build a personalized menu that actually works for you
• Use Radar mode consistently for a week — patterns become visible faster than you'd expect
• The Budget mode 'permissions' section is the real value — explicit permission to drop or defer things

Common pitfalls

• Quick hits are for buying time, not restoring energy — deep resets are what actually refill the tank
• Forecasting works best when you're honest about your energy type; ambivert is the most common default but may not be accurate
• Radar trends only appear after 5+ check-ins — the tool gets smarter the more you use it