Today's Meetings
Impact scores for your schedule
10:00 AM
Peak Zone
Team Standup
With Engineering Team
+25
Impact
2:00 PM
Flex Zone
Client Check-in
With Acme Corp (PST)
+15
Impact
7:00 PM
Wind-Down
Europe Sync
With Berlin Office (CET)
-15
Impact
10:00 PM
Sleep Zone ⚠️
Asia Standup
With Singapore Team (SGT)
-40
Impact
Your Circadian Windows
Based on your chronotype & timezone
10:32
Peak Zone
12 AM 6 AM 12 PM 6 PM
Peak (9a-1p)
Flex (1p-5p)
Wind-Down (5p-9p)
Sleep (9p-7a)
☀️

Get morning light now

10 mins of bright light in the next hour will boost your peak zone energy.

☕

Caffeine cutoff: 2:00 PM

Based on your 11 PM target sleep time.

🌙

Dim lights at 8:00 PM

Start wind-down mode to protect your sleep quality.

⚠️

10 PM meeting concern

Consider declining or suggesting 7 AM tomorrow instead (+35 pts).

Check Meeting Impact
See how a proposed time affects your rhythm
-40
This meeting falls in your Sleep Zone
💡 Better option: 8:00 AM tomorrow (+30 pts)
Quick Reference
Your optimal meeting windows
9 AM - 1 PM
Peak Zone
Best for important meetings
Deep work, creative sessions, key decisions
+20-30
Impact
1 PM - 5 PM
Flex Zone
Good for collaborative work
Standups, check-ins, async-friendly calls
+5-20
Impact
5 PM - 9 PM
Wind-Down
Use sparingly
Light check-ins only, affects sleep prep
-5-20
Impact
9 PM - 7 AM
Sleep Zone
Avoid if possible
Significant circadian disruption
-30-50
Impact
Jet Lag Recovery Planner
Get a personalized adaptation schedule
NYC
New York
→
LON
London
5 hour shift
~3 days to adapt
Day
-1
☀️
Light exposure: Get bright light 7-9 AM (start shifting)
🌙
Sleep: Go to bed 1 hour earlier (10 PM instead of 11 PM)
☕
Caffeine cutoff: 12 PM (earlier than usual)
Day
0
✈️
Flight day: Stay awake on plane, arrive London evening
🌙
Sleep: Force yourself to bed at 10 PM London time
☕
Caffeine: OK until 2 PM London time, then stop
Day
1
☀️
Light exposure: Get outside 7-10 AM, avoid sunglasses
🏃
Activity: Light exercise in the morning (walk, stretch)
🌙
Sleep: Dim lights by 8 PM, bed by 10 PM
Day
2
☀️
Light exposure: Continue morning light, should feel better
✅
Status: ~70% adapted, avoid heavy meetings AM if possible
🌙
Sleep: Normal London schedule should feel natural
Day
3
🎉
Fully adapted! Your circadian rhythm is now aligned with London
82
Weekly Rhythm Score
↑ 8 pts from last week
3
Sleep Zone Violations
↓ 2 from last week
7.2h
Avg Sleep Window
↑ 0.4h from last week
Weekly Rhythm Trend
Your circadian consistency over time
72
Mon
78
Tue
65
Wed
88
Thu
92
Fri
85
Sat
82
Sun

📉 Wednesday dip: 10 PM Asia sync + late dinner pushed your rhythm off. Consider alternating weeks for that meeting.

Meeting Impact Summary
This week's toll on your rhythm
Wed 10 PM
Sleep Zone
Asia Team Sync
Recurring weekly — consider async
-40
Impact
Mon 7 PM
Wind-Down
Europe Check-in
Could shift to 5 PM (+20 pts)
-15
Impact

💡 Optimization opportunity

If you move the Asia sync to async updates + a monthly 8 AM call, you'd gain +35 weekly rhythm points.