Circadian Rhythm Planner

Every time on this page is an offset from one of two anchors, and knowing which anchor a row hangs off explains most of what you see. Wake-up time is the first anchor: bright light, peak focus, best exercise and peak creative are placed a fixed number of hours after you get up, and the size of those four gaps is the only thing the chronotype selector changes. A Lion is handed light after thirty minutes, exercise after one hour, focus after two and creative work after four. A Bear stretches those to one, four, three and five hours. A Wolf pushes focus to five hours after waking and creative work to seven, with exercise also at five.

Bear and Wolf share an identical one-hour light delay, so switching between those two options leaves the Bright Light row untouched. The second anchor is bedtime, computed as your wake hour plus the twenty-four hours that are not spent asleep, which is the same as counting your sleep duration backwards from the alarm. Last meal sits three hours before that bedtime and wind-down one hour before it, and neither responds to chronotype at all. That is the honest limit of the model: a self-declared Wolf who still wakes at seven receives the same eleven o'clock bedtime as a Lion, because nothing here argues with your alarm clock. Season, latitude, shift patterns, weekend drift and caffeine are all outside the calculation, and every result wraps around the clock, so a late enough bedtime prints as an early-morning hour.