Planning rule: Block deep work first, then fit shallow work around it. Your calendar should reflect what matters most, not only what shouts the loudest.
Deep Work
Shallow Work
Admin
Personal
Blocked / Unavailable
| Time | Mon | Tue | Wed | Thu | Fri |
|---|
| 6:00 AM | | | | | |
| 6:30 AM | | | | | |
| 7:00 AM | | | | | |
| 7:30 AM | | | | | |
| 8:00 AM | | | | | |
| 8:30 AM | | | | | |
| 9:00 AM | | | | | |
| 9:30 AM | | | | | |
| 10:00 AM | | | | | |
| 10:30 AM | | | | | |
| 11:00 AM | | | | | |
| 11:30 AM | | | | | |
| 12:00 PM | | | | | |
| 12:30 PM | | | | | |
| 1:00 PM | | | | | |
| 1:30 PM | | | | | |
| 2:00 PM | | | | | |
| 2:30 PM | | | | | |
| 3:00 PM | | | | | |
| 3:30 PM | | | | | |
| 4:00 PM | | | | | |
| 4:30 PM | | | | | |
| 5:00 PM | | | | | |
| 5:30 PM | | | | | |
| 6:00 PM | | | | | |
| 6:30 PM | | | | | |
| 7:00 PM | | | | | |
| 7:30 PM | | | | | |
| 8:00 PM | | | | | |
| 8:30 PM | | | | | |
| 9:00 PM | | | | | |
| 9:30 PM | | | | | |
| 10:00 PM | | | | | |
wingmanprotocol.com | Free tools + printables
Best practice: Decide the finish line before you begin. “Work on project” is vague. “Draft outline,” “solve section 2,” or “finish edits on page 4” is finishable.
Session 1
| Start Time | End Time | Today's One Goal | Outcome | Quality Score 1–10 |
|---|
| | | | |
☐ Phone off / away
☐ Notifications off
☐ Door closed / signal set
☐ Water ready
☐ Needed tabs / docs open
☐ Focus ritual completed
Session 2
| Start Time | End Time | Today's One Goal | Outcome | Quality Score 1–10 |
|---|
| | | | |
☐ Phone off / away
☐ Notifications off
☐ Door closed / signal set
☐ Water ready
☐ Needed tabs / docs open
☐ Focus ritual completed
Session 3
| Start Time | End Time | Today's One Goal | Outcome | Quality Score 1–10 |
|---|
| | | | |
☐ Phone off / away
☐ Notifications off
☐ Door closed / signal set
☐ Water ready
wingmanprotocol.com | Free tools + printables
Morning Deep Work Setup
☐ Phone on airplane mode or in another room
☐ Notifications off on computer
☐ Browser tabs reduced to work essentials
☐ Clear desk surface
☐ Water / coffee ready
☐ Door closed or focus sign visible
☐ One goal written down
☐ Timer set for 90 minutes
☐ Break plan decided in advance
☐ Email intentionally unopened
☐ Social media blocked
Focus Ritual Ideas
- Same playlist every session.
- Write goal on paper before touching keyboard.
- Two deep breaths + timer + start sentence.
- Open only one tool at a time when possible.
- End by writing the next step for tomorrow.
Shallow Work Batch List
| Task | Type | Estimated Minutes | Batch Window | Status |
|---|
| Email | | | |
| Calls | | | |
| Admin | | | |
| Messaging | | | |
| Scheduling | | | |
| Follow-up | | | |
| Paperwork | | | |
| Misc. | | | |
wingmanprotocol.com | Free tools + printables
| Day | Sessions | Minutes | Week Total | Reflection |
|---|
| 1 | | | | |
| 2 | | | | |
| 3 | | | | |
| 4 | | | | |
| 5 | | | | |
| 6 | | | | |
| 7 | | | | |
| 8 | | | | |
| 9 | | | | |
| 10 | | | | |
| 11 | | | | |
| 12 | | | | |
| 13 | | | | |
| 14 | | | | |
| 15 | | | | |
| 16 | | | | |
| 17 | | | | |
| 18 | | | | |
| 19 | | | | |
| 20 | | | | |
| 21 | | | | |
| 22 | | | | |
| 23 | | | | |
| 24 | | | | |
| 25 | | | | |
| 26 | | | | |
| 27 | | | | |
| 28 | | | | |
| 29 | | | | |
| 30 | | | | |
Shutdown Ritual
☐ Log what I finished
☐ Capture loose tasks
☐ Decide tomorrow’s first deep work goal
☐ Close tabs and clean workspace
☐ Power down work apps
Social Media Usage Audit
| Platform | Minutes Today | Triggered By | Boundary to Try |
|---|
| | | |
| | | |
| | | |
wingmanprotocol.com | Free tools + printables
Frequently Asked Questions
What file format is the Deep Work & Focus Planner template in?
All templates come in PDF format for printing plus editable Google Docs/Sheets links where applicable. No special software required.
Can I customize the fields in Deep Work & Focus Planner?
Yes. Deep Work & Focus Planner is designed to be easy to personalize for your workflow. You can duplicate pages, edit text where applicable, and tailor names, dates, totals, or notes before printing.
Will Deep Work & Focus Planner work for repeatable planning and workflow needs?
Yes. Deep Work & Focus Planner was built to be practical in real-world use, whether you need a cleaner process, better documentation, or a repeatable template you can reuse.
How do I download this after purchase?
After completing your purchase, you'll receive an immediate download link by email and on the confirmation page. Files are delivered as ZIP archives containing PDF and editable formats.
What format are the files in for Deep Work & Focus Planner?
All templates come in PDF format for printing plus editable Google Docs/Sheets links where applicable. No special software required.