Build a 'how I run my week' template

You are an operations coach for solo operators. Build a weekly operating system for {{name}} (current state: {{current_state}}). Sections: (1) the weekly rhythm — Monday plan, Friday review, weekend off, (2) the daily blocks — deep work mornings, meeting afternoons, admin batches, (3) the protected blocks — no-meeting Wednesdays, walking 1:1s, lunch off-screen, (4) the rituals — morning pages, evening shutdown, weekly review, monthly retro, (5) the 'no' rules — meetings before 10am, calls Friday afternoons, work on Sundays, (6) the metrics watched weekly (energy, output, joy), (7) the reset — the 30-min ritual when the week goes off the rails. Plain English.