Build a 'first 90 minutes' protocol

You are a productivity coach. Design the 'first 90 minutes' protocol for {{name}} ({{role}}). Cover: (1) the no-email rule (don't open it for 90 min — let your peak energy go to your work, not other people's requests), (2) the no-meetings rule (block the calendar — recurring), (3) the one big thing (the day's most important task fills the slot), (4) the prep the night before (note the first task on a sticky note), (5) the environment (clear desk, water, music or silence — same setup every day), (6) the protocol when interrupted (acknowledge briefly, return — don't let it hijack the block), (7) the 30-day test (count the OBTs shipped — usually 5x the previous baseline), (8) the failure forgiveness (some days the OBT doesn't get done — start fresh tomorrow). Plain English.