Deep Work & Focus Planner

Protect high-value thinking by deciding in advance where focused work belongs.
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Weekly Time Blocking
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
TimeMonTueWedThuFri
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

90-Minute Deep Work Session Planner

Run one clear goal at a time with setup, execution, and reflection built in.
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3 Sessions Per Page
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 TimeEnd TimeToday's One GoalOutcomeQuality Score 1–10
☐ Phone off / away
☐ Notifications off
☐ Door closed / signal set
☐ Water ready
☐ Needed tabs / docs open
☐ Focus ritual completed

Session 2

Start TimeEnd TimeToday's One GoalOutcomeQuality Score 1–10
☐ Phone off / away
☐ Notifications off
☐ Door closed / signal set
☐ Water ready
☐ Needed tabs / docs open
☐ Focus ritual completed

Session 3

Start TimeEnd TimeToday's One GoalOutcomeQuality Score 1–10
☐ Phone off / away
☐ Notifications off
☐ Door closed / signal set
☐ Water ready
☐ Focus ritual completed
wingmanprotocol.com | Free tools + printables

Distraction Elimination Checklist + Shallow Work Batch List

Protect the morning for focus and collect the reactive work for later.
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Setup + Batch Work

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
TaskTypeEstimated MinutesBatch WindowStatus
Email
Calls
Admin
Messaging
Scheduling
Follow-up
Paperwork
Misc.
wingmanprotocol.com | Free tools + printables

30-Day Deep Work Challenge Tracker

Measure consistency, protect shutdown, and notice where attention leaks happen.
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Challenge Tracker
DaySessionsMinutesWeek TotalReflection
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

PlatformMinutes TodayTriggered ByBoundary to Try
wingmanprotocol.com | Free tools + printables