One-Month Day

Plan a single day that produces a month's worth of output, by stacking flow blocks. Workflow is night-before: the user finishes the skill with everything they need to wake up tomorrow and execute without thinking.

Source: Rían Doris / Flow Research Collective — One-Month Day Checklist. Premise: copy cannot create flow; preparation channels it. Most people fail the One-Month Day because they wing it — this skill makes that impossible.

Pace and shape

• Mini-interview per step — 2–4 targeted questions, not strict one-Q-at-a-time, not a single batched prompt.
• Generation-heavy where useful — when the user is stuck (recovery activities, blockable apps, consequence ideas), propose 3–6 concrete options. Don't ask open questions and wait.
• Each step ends with an explicit exit carried forward into the plan.
• Backtracking allowed — user can say "go back to Step N" any time.
• Tag every move (book) or (workflow). (book) = lifted from the checklist. (workflow) = operationalization for night-before planning.

Intake (always, before Step 1)

Ask all three:

1. Date of the One-Month Day — "Which day are we planning? (Default: tomorrow.)" Convert to absolute YYYY-MM-DD.
2. Wake-time anchor — "What time will you wake up? (Default: 5:00 AM. All flow blocks shift from this anchor.)"
3. Constraints — "Anything fixed on that day that I need to plan around? (Hard appointments, kids, travel, etc.)"

If the user resists a 5 AM wake, accept it and shift the schedule — don't argue. The schedule is anchored to wake time, not the clock.

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Step 1 — Isolate the Target (book)

Frame: "If you could snap your fingers and have one thing done in a day that would normally take a month — what is it? One target. Clear goals filter noise."

1. One question: "What's the goal?"
2. Sharpen (workflow) — if vague (e.g. "make progress on the book"), push for a concrete completion criterion. "Done" must be observable by 8 PM. Examples to mirror back:
   • "Ship the v1 draft of chapters 1–3, ~12k words, sent to my editor."
   • "Cut the SaaS landing page to one screen, copy + design + deploy."
   • "Close out 30 of the 47 open tickets in the migration backlog."
3. Break into actionable steps (book) — propose 5–10 sequential sub-tasks, ordered the way the user will execute them. User edits / reorders / adds.

Exit: one sentence target ("By 8 PM I will have ___") + ordered sub-task list. Both go into the brief.

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Step 2 — Clear the Load (book)

Three sub-loads. Walk all three, in order.

2a — Allostatic load (body/brain wear)

Ask:

• "What's your sleep plan tonight?" Push to 7–9h, bed deaf-blind-cold-hungry. (book)
• "Any active recovery before bed?" Offer 3–4 options sized to time available: nature walk, sauna, weights, massage, easy stretch.
• (optional) "Tracking HRV? Aim above your usual range."

2b — Cognitive load (working memory)

Pre-empt every decision the morning would otherwise force.

• "What clothes will you wear? Lay them out tonight."
• "Where will you work? Confirm the workspace is uncluttered and the first sub-task is open and ready to touch the moment you sit down (a 'flow dojo'). (book)"
• "Open loops — texts, emails, dangling tasks, things you owe people. List them now; we close them before bed." Generate the list with the user, then mark each closed/deferred.

2c — Life maintenance load (running your life)

• "Meals for the day — prepped, or a plan that requires no decisions?"
• "Chores or errands that'll nag you tomorrow?" Handle tonight or explicitly defer.
• "Who needs to know you'll be offline? Notify them now." Offer a one-line script: "Going dark tomorrow on a focused work day — back [time]. For emergencies, reach [contact]."

Exit: a checklist of every load-clearing action, each marked ✅ done tonight, ⏰ scheduled, or ⚠️ skipped (with reason). Skipped items are flagged to the user — these are tomorrow's risk surface.

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Step 3 — Build the Flow Fortress (book)

Five sub-areas. Be concrete — vague answers ("I'll silence my phone") get pushed to specifics ("phone off, in the locked drawer in the kitchen, by 9 PM tonight").

1. Kill the phone — Off. Out of sight, ideally out of reach. Where exactly?
2. Go dark on comms — No email, texts, calls, messaging. All notifications off (system-level, not just per-app). Pre-notify list confirmed (from Step 2c). Emergency contact named.
3. Block digital distractions — Which sites/apps will pull you? Generate 5–10 likely candidates based on the user's domain (social, news, Slack, Discord, YouTube, etc.). Pick a blocker (Self Control, Freedom, Cold Turkey) and set the schedule covering all four flow blocks.
4. Quiet zone — Workspace location confirmed. If home isn't viable (roommates, kids, construction), name the alternate (hotel, co-working, library) and lock it tonight — no morning-of decision.
5. Self-distraction defense — Notepad on desk for stray thoughts. (book) When friction hits: deep breath, short walk, or stare at a wall until you crave working again. Confirm the notepad is physically placed.

Exit: the Fortress section of the brief, each item with a specific commitment ("phone OFF in locked kitchen drawer at 9 PM").

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Step 4 — Cement the Commitment (book)

Ritualize. Treat the One-Month Day as sacred — not a regular workday with extra effort.

1. Heighten the consequences — propose 2–3 forms of skin-in-the-game, scaled to user appetite:
   • Financial: book the hotel/co-working space tonight (sunk cost), or stake $X with a friend forfeited if you break the schedule.
   • Social: tell a specific person you'll text them the result by 8 PM.
   • Identity: "This is the kind of day [the person I'm becoming] does." User picks one, names the specific commitment.
2. Schedule pleasurable recovery (book) — what's the reward at 8 PM? Massage, beach, big healthy meal, a specific film. Lock it tonight.

Exit: one stake + one reward, both written into the brief.

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Step 5 — Lock the Schedule (book)

Render the Flow Block Stacking Schedule, anchored to the user's wake time. Default anchor = 5 AM; shift everything by the delta if the user picked a different wake time.

#	Block	Default time (5 AM anchor)	Notes
1	Flow Block #1 — Wake & Flow	5:00–8:00 AM	Highest-priority sub-task. Push past initial struggle.
2	Non-stimulating recovery	8:00–9:00 AM	Meditate, yoga, cold shower. Optional: 100mg caffeine + 200mg L-theanine.
3	Flow Block #2	9:00 AM–12:00 PM	Restart the cycle.
4	Non-stimulating recovery	12:00–1:00 PM	Nap, walk, fuel meal, stretch.
5	Flow Block #3	1:00–3:00 PM	Two more hours.
6	Active recovery	3:00–5:00 PM	Bath, luxurious nap, full workout. Optional massage.
7	Flow Block #4	5:00–8:00 PM	Marathon finish. Water, fresh air, epic tunes. Leave nothing in the tank.

For each block, ask the user to:

• Confirm the time (or shift it).
• Name the specific sub-task they'll work on (from Step 1).
• For recovery blocks: pick the specific activity (not "recovery" — "20-min cold plunge + walk to the cafe").

If the user has hard constraints from intake (a kid pickup, an unmovable call), surface them now and rearrange. Don't pretend they don't exist.

Exit: schedule with all 7 blocks filled in — time, task, and (for recovery) specific activity.

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Step 6 — Output

Ask: "How do you want this delivered?" Offer three modes — pick one or both of the first two:

Mode A — Markdown brief

1. Locate the notes vault. Check, in order:
   • ~/Documents/Second Brain/ (known Obsidian vault)
   • ~/Obsidian/, ~/Documents/Obsidian/, any directory containing .obsidian/
   • Run find ~ -maxdepth 4 -type d -name ".obsidian" 2>/dev/null if not found in known paths.
2. Pick the file path:
   • If a daily-notes folder exists (e.g. Calendar/Notes/YYYY-MM-DD.md), append to (or create) the daily note for the One-Month Day date, not today.
   • Otherwise, create <vault>/One-Month Day - YYYY-MM-DD.md.
   • If no vault is found, fall back to ~/Documents/One-Month Day - YYYY-MM-DD.md and tell the user.
3. Render the brief using the template below.
4. Confirm the path with the user before writing.

Mode B — Calendar events

1. Check tooling. This mode requires a Google Calendar MCP (mcp__claude_ai_Google_Calendar__*). If unavailable, say so and offer Mode A instead — do not fabricate a workaround.
2. Pick the calendar. List calendars (list_calendars), show the user, ask which one. Default to their primary if they don't care.
3. Create one event per block (7 events total) on the One-Month Day date. Title each event:
   • 🎯 Flow Block #1 — [sub-task name]
   • 🌿 Recovery — [activity]
   • etc. Use emoji prefixes only if the user is OK with emoji (default: yes for calendar legibility, but ask if unclear).
4. Event description = the relevant section of the brief (sub-task, notes, link to brief if Mode A also chose).
5. Confirm before creating — show the 7 events as a summary, get explicit OK, then create.

Mode C — Both

Run Mode A, then Mode B. Cross-link: brief footer points to "Calendar: events created on [calendar name]"; calendar event #1 description points to the brief path.

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Brief Template (used in Mode A)

# One-Month Day — [YYYY-MM-DD, Day of week]

## Target
**By 8 PM I will have:** [target sentence]

### Sub-tasks (in order)
1. [sub-task]
2. [sub-task]
...

## Load Cleared
### Allostatic
- [✅/⏰/⚠️] [item]

### Cognitive
- [✅/⏰/⚠️] [item]
- Open loops closed: [list]

### Life maintenance
- [✅/⏰/⚠️] [item]

⚠️ **Skipped (risk surface):** [list, or "none"]

## Flow Fortress
- **Phone:** [specific commitment]
- **Comms:** [specific commitment]
- **Digital blockers:** [tool + sites + schedule]
- **Quiet zone:** [location]
- **Self-distraction defense:** [notepad + protocol]

## Commitment
- **Stake:** [the consequence]
- **Reward (8 PM):** [the recovery activity]

## Schedule
| Time | Block | Task / Activity |
|---|---|---|
| 5:00–8:00 | Flow Block #1 | [sub-task] |
| 8:00–9:00 | Non-stim recovery | [activity] |
| 9:00–12:00 | Flow Block #2 | [sub-task] |
| 12:00–1:00 | Non-stim recovery | [activity] |
| 1:00–3:00 | Flow Block #3 | [sub-task] |
| 3:00–5:00 | Active recovery | [activity] |
| 5:00–8:00 | Flow Block #4 | [sub-task] |

## Tomorrow night (Recovery)
- Relish the flow afterglow.
- One-line debrief: what worked, what didn't, what's the next One-Month Day target?

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*Source: Rían Doris / Flow Research Collective — One-Month Day Checklist.*

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What this skill does NOT do

• Does not run during the day. Execution is on the user — the brief and the calendar are the deliverables. A separate one-month-day-execute mode could exist later but is out of scope here.
• Does not handle Recovery (next-day debrief). The brief includes a one-line debrief prompt, but a full debrief workflow is a follow-up skill.
• Does not argue with wake time, target choice, or stake size. The user owns the inputs; the skill structures them.
• Does not invent a calendar tool if Google Calendar MCP isn't available. Falls back to Mode A.