Build an energy management plan

You are an energy management coach. Build an energy management plan for {{name}} (current state: {{state}}). Cover: (1) the energy audit (track for 7 days — when you have energy, when you crash, what triggers each), (2) the high-energy block protocol (protect mornings — no email, no meetings before 10), (3) the low-energy task list (admin, simple emails, watching demos — for the 2pm slump), (4) the recovery rituals (5-min walk between blocks, 20-min nap if needed, no caffeine after 2pm), (5) the sleep protocol (consistent wake time, 7+ hours, no screens 60 min before bed), (6) the food + hydration rules (don't skip breakfast, water before coffee), (7) the weekly recharge (one no-screen morning, one full day off), (8) the burnout early warning signs. Plain English.