Daily Schedule Generator

Pick your chronotype and when you wake up, and get a day timed to your body clock: when to get light, when to focus, when the dip hits, and when to stop the coffee. Not sure of your type? Take the quiz.

Your chronotype

Follows the sun: a clear late-morning peak and a noticeable afternoon slump.

I wake up at

Your Bear day 🐻

Wake up7:00 AM
Same time every day, weekends within about an hour.
Get outside7:06 AM – 7:26 AM
About 20 minutes of daylight. Never look directly at the sun.
First coffee8:00 AM
If you like to wait a while after waking. Log it and your cutoff follows.
Peak focus10:00 AM – 2:00 PM
Protect these hours for your hardest work.
Afternoon dip1:30 PM – 3:30 PM
A short walk or a 20-minute nap beats another coffee.
Exercise5:00 PM – 6:00 PM
A good window for your chronotype.
Last safe coffee5:39 PM
For one average cup, average metaboliser. Bigger cups need earlier.
Wind down9:45 PM
Dim the lights and screens for the last hour.
Bed10:45 PM
About 8 hours before your alarm.

A starting point based on typical patterns for each chronotype, not a measurement of yours.

A schedule that learns

This schedule uses typical timings. ARC builds the same kind of day from your own setup, then corrects it: your last safe coffee moves every time you log a cup, and after about ten days of one-tap check-ins it measures when your dip really lands and moves the plan to match.

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Why Your Schedule Should Follow Your Clock

Your body runs on a roughly 24-hour clock that shapes alertness, energy and sleepiness across the day. People differ in how early or late that clock runs, their chronotype, and a schedule that ignores it tends to put your hardest work in your foggiest hours. Read what your body is doing at every hour for the full picture.

What's in Your Day

Morning light comes first because it's the strongest signal for keeping your clock on time. Peak focus follows your chronotype: late morning for Bears, early for Lions, late afternoon into evening for Wolves. The afternoon dip arrives several hours after waking for almost everyone. Your last safe coffee is set by your bedtime, not a fixed rule; for your own drinks, use the caffeine cutoff calculator.

Make It Stick

Consistency does more than precision. Keep your wake time within about an hour every day, weekends included, and the rest of the schedule settles around it. If your days don't allow your ideal timing, protect just one thing, usually your peak hours, and move the rest as you can.

Frequently asked questions

What is the best daily schedule?

The one that fits your body clock. The same routine can feel easy for an early riser and exhausting for a night owl. The biggest wins for almost everyone are a consistent wake time, about 20 minutes of morning daylight, hard work during your peak hours, and a last coffee that clears before bed.

How is my schedule worked out?

From your chronotype and wake time. Focus and exercise windows follow typical patterns for each chronotype in the popular Lion, Bear, Wolf and Dolphin framework; the afternoon dip is placed about 6.5 to 8.5 hours after waking; and the last safe coffee is the time one average cup falls below 50 mg by bedtime for an average metaboliser.

Can I share my schedule?

Yes. Copy my schedule copies it as text you can paste into a message or post, and Copy link gives a link that opens this exact schedule.

How accurate is it?

It's a sensible starting point, not a measurement. Your real dip might land earlier or later than the typical window. ARC measures yours from about ten days of one-tap energy check-ins and adjusts the plan.