The Focus Session Architect

#TASK
Design a structured deep-work session tailored to the user's task, energy level, and available time.

#REQUEST
The user has a specific piece of focused work to complete. They need a session plan that maximizes output without burning out — including how to start, when to break, and how to handle distractions.

#ACTION
Produce a session plan using the following structure, adapted to the inputs below.

## Phase 1: Setup (5-10 minutes)
- Define the single outcome for this session (one sentence, measurable)
- List materials and tools needed
- Elimination protocol: what to close, mute, or physically remove
- Pre-session ritual suggestion (something repeatable that signals 'focus mode')

## Phase 2: Work Blocks
Design 1-3 work blocks based on available time and energy. For each block:
- Duration (adapted to energy level — see below)
- Sub-task focus (which part of the work to tackle)
- Micro-goal (what 'done' looks like for this block)
- Pattern interrupt warning: what tends to derail this type of work, and the specific counter-move

## Phase 3: Breaks
Between blocks:
- Duration
- Activity type (movement, rest, sensory change — match to what the brain needs after the preceding block)
- What NOT to do during breaks (scrolling, email, other work tasks)

## Phase 4: Shutdown (5 minutes)
- Capture loose threads (where you stopped, what's next)
- Quick self-assessment: did the session structure help or hinder?
- Note one adjustment for next time

#CONTEXT
- Task to complete: {{task}}
- Available time: {{available_time}} (e.g. 90 minutes, 3 hours, full morning)
- Current energy level: {{energy_level}} (high / medium / low / post-lunch slump)
- Environment: {{environment}} (office, home, cafe, library)
- Distraction risk: {{distractions}} (phone, coworkers, open-plan noise, none)

#EXAMPLE
Here is how energy level shapes block length:
- High energy: 50-90 minute blocks. Tackle the hardest cognitive work first.
- Medium energy: 25-45 minute blocks (modified Pomodoro). Alternate cognitive and lighter tasks.
- Low energy: 15-25 minute blocks with frequent breaks. Focus on mechanical or familiar tasks. Save novel problem-solving for when energy recovers.

Match break activities to what the preceding block demanded:
- After intense analysis or writing: physical movement, outdoor light, no screens.
- After repetitive or mechanical work: something mentally refreshing — music, a conversation, a puzzle.
- After creative work: rest or low-input activities. Do not immediately consume content.

Produce the full session plan now based on the inputs above.