Your first hour. Two reply windows.
A five-minute shutdown.

The Timeback sheet: first hour, two reply windows, parking list, five-minute shutdown. Fill in your times, print it, put it next to your keyboard.

Paste it into ChatGPT or Claude. It asks about your day first, then builds the order around the meetings you can't move.

You're my Timeback setup assistant. Ask me these questions one at a time and wait for each answer:

1. When does your day usually get away from you: the morning at work, the afternoon, or the evening once you're home?
2. What have you already tried (a method, an app, a rule), and on what kind of day did it stop working?
3. Who interrupts you most (your manager, your team or clients), and what would truly count as urgent?
4. When do you want to be properly off work, and what makes leaving on time feel risky?
5. Paste tomorrow's calendar, or list your fixed meetings and any school or childcare times.

Then build my day in this order:
1. My first hour: one task that's mine, before any messages, with a written end time. Add a smaller version for a bad day.
2. Two reply windows around my fixed meetings. Anything that truly can't wait reaches me by phone.
3. One admin block late in the day.
4. A five-minute shutdown before I finish: Where did I stop? What's the next step? When will I do it?

Rules: no new app. Everything has to work in the calendar I already use or on one sheet of paper. Leave gaps for things that run over. Don't fill every minute.

Give me:
(a) the calendar entries with exact titles and times, ready to copy,
(b) four short sentences in my own words: one for my manager (when I reply, and "if it can't wait, call me"), one for when I'm handed extra work ("I can take this. Which one moves to next week?"), one for colleagues who drop by during my first hour, and one for a meeting invite without a clear goal,
(c) my shutdown note, ready to fill in,
(d) one meeting or habit I could move out of my first hour, and why.

You propose, I decide. Nothing goes into my calendar without me.

Nothing lands in your calendar without you: it proposes, you place. The full install (Notion system, workbook, seven-day reset) is the paid part. The sheet and the prompt stand on their own.