You do not need integrations. You need a two‑minute, copy‑paste daily briefing that protects scarce energy.

Quick Path ⚡

• Copy today’s inputs. Grab 5 email subjects, 3 Slack items, today’s calendar, and 1 note.
• Paste into AI with a persona. Use the prompt below. Ask for 3 items max.
• Get a briefing table. Keep Urgent, Important, For Later with one action each.
• Schedule one thing. Time‑box 25 minutes. Defer the rest to a 1:00 PM block.
• Do, then mark done. Close the loop with a one‑sentence reflection.

Full Path 🛠️

Phase 1 — Set the container (5 min · Easy)

• Create a note called “Daily Briefing.” Put it in your Inbox or Today view.
• Add tags: #fog, #lowenergy, #briefing for fast retrieval.
• Paste the templates below into the top of that note for reuse.

Alt text: Set container — briefing note and tags prepared — notes app.

Phase 2 — Do a two‑minute data sweep (2 min · Easy)

• Emails: Copy the 5 most recent unread subjects + senders.
• Slack/Chat: Copy 3 items with mentions or clear asks.
• Calendar: Copy today’s events with start times.
• One note: Copy any open loop that is nagging today.

Alt text: Two‑minute data sweep — essential items gathered — email, chat, calendar.

Mobile & Assistive Capture (1–2 min tips)

• iOS: In Mail, long‑press the message list → select 5 → Share → Copy. In Calendar, screenshot Day view → long‑press → Copy Text (Live Text). In Slack, filter Mentions & Reactions → copy the top 3.
• Android: In Gmail, select 5 emails → three‑dots → copy subjects (or manually copy). Calendar screenshot → Google Photos → Copy text. In Slack, open Activity → copy 3 items with asks.
• Voice‑only: Dictate, “Five email subjects are… Three chat items are…” Paste; ask AI to clean into bullets.
• Switch control / eye tracking: Stay in list views (email list, Slack mentions) to reduce navigation. Copy from one screen per app.

Alt text: Mobile capture — minimal taps gather subjects and mentions — phone screens.

Phase 3 — Run the AI briefing (2–3 min · Easy)

• Paste your sweep into the prompt’s [DATA] block.
• Ask for a strict limit: 3 rows, one action each, crisp verbs.
• Stop after the first useful output. Do not shop for better phrasing.

Alt text: Run briefing — AI generates table — chat window.

Phase 4 — Schedule and start (3 min · Medium)

• Pick one “starter” task that unlocks progress in under five minutes.
• Time‑box one 25‑minute block for the main item.
• Stack the rest into a 1:00 PM review block called “Briefing — Later.”

Alt text: Schedule and start — task blocked on calendar — calendar app.

Energy & Interruption Cues ⏳

• Pause marker: Type “PAUSED — Phase X, step Y, HH:MM.”
• Visual timer: Start a 5‑ or 25‑minute timer you can see.
• Restart script: Say, “I’m at Phase X → step Y. Next micro‑step is __.”
• Micro‑break: Sip water or do 3 slow breaths (inhale 4, hold 4, exhale 6).
• If interrupted twice: Downgrade to Maintenance Mode (see rubric) or schedule the heavy task.

Phase 5 — Midday check‑in (3 min · Easy)

• Re‑run the prompt with only new inputs since morning.
• Replace the table if priorities changed.
• Capture one sentence on what reduced friction so far.

Alt text: Midday check‑in — priorities refreshed — notes + AI.

Phase 6 — End‑of‑Day Reflection (3 min · Easy)

• Copy the table into today’s note and add this mini log:

  • One sentence to future‑me: “Today moved because ___.”
  • What worked: 1 friction fix to repeat.
  • What to remove: 1 needless step to cut.
  • Energy score: 1–5.
  • Tomorrow’s one thing: a 25‑minute block target.

Alt text: End‑of‑day reflection — brief log captured — notes app.

The Prompt Kit 🧰

1) Persona (copy‑paste)

You are my compassionate but ruthless Executive Assistant.
Protect cognitive energy. Filter noise. Surface only what moves the day.
Rules:
- Prioritize by *deadline*, *stakes*, and *who is waiting*.
- Use my limits: low energy, brain fog, limited switching.
- Output a 3‑row table: Category | Summary | Action.
- Categories must be: Urgent, Important, For Later.
- Each Action starts with a verb, takes < 25 minutes, and is the next visible step.
- No more than 35 words per row. No filler. No pep talks.

2) Briefing runner (paste data into [DATA])

Context: I have progressive MS. Mornings are foggy. Switching costs energy.
Task: Create today’s 3‑row briefing. If nothing is urgent, say so.

[DATA BEGINS]
PASTE: 5 email subjects + senders
PASTE: 3 chat/Slack items with mentions or asks
PASTE: Today’s calendar events with times
PASTE: One open loop from my notes
[DATA ENDS]

Return as a Markdown table: Category | Summary | Action.
Then add one sentence: "If you do only one thing now, do: _____."

Filled Example: [DATA] block + Result ✅

Sample [DATA] you can paste

[DATA BEGINS]
EMAILS
1) "RE: Proposal draft v3 ready for review" — Maya (Client) 7:42 AM
2) "Invoice 1043 processed" — Accounts 7:31 AM
3) "ACTION REQUIRED: Security questionnaire Q5–Q9" — Vendor IT 6:50 AM
4) "Design sync moved to Thu" — Dana 6:22 AM
5) "News: Weekly newsletter" — Product Ops 6:10 AM
SLACK/CHAT
• @ryan can you pick logo A/B/C by noon? — #brand
• Blocker: waiting on your API rate‑limit confirmation. — @sam
• Quick win idea thread (read when fresh). — #ideas
CALENDAR
9:30–10:00 Proposal standup
1:00–1:30 PT appointment
3:00–3:30 Project check‑in
NOTE OPEN LOOP
"Follow up with Alex about contract start date."
[DATA ENDS]

Likely output

If you do only one thing now, do: Review proposal intro + scope.

Optional rubric (use when stakes feel fuzzy)

• Urgent: Due today or blocks others.
• Important: Moves core goals or commitments.
• For Later: Reading, updates, or anything after 1:00 PM.
• Nothing urgent/important: Enter Maintenance Mode: hydrate, 10‑minute inbox triage, one micro‑admin task, or restorative reading. If energy is very low, choose self‑care and stop.

Example Output ✅

Alt text: Example output — 3‑row table with actions — markdown table.

Privacy & Redaction Reminder 🔐

• Strip sensitive data before pasting: client names → initials/roles; remove addresses, account numbers, links to private docs.
• Redact attachments and quoted threads. Summarize in one line instead of pasting entire chains.
• Use placeholders: [CLIENT], [AMOUNT], [LINK].
• Follow org policies if you’re on a work device. Prefer local/on‑device tools for confidential material.

Offline Backup (No‑AI / Printable) 📝

When AI is unavailable, use this 1‑page checklist:

DAILY BRIEFING (MANUAL)

Urgent (due today / blocks others)
- [ ] ______________________________________________________

Important (moves goals)
- [ ] ______________________________________________________

For Later (after 1:00 PM)
- [ ] ______________________________________________________

If I do only one thing now, it is: __________________________
Start time: ______  End time: ______  Energy (1–5): ________

How to use: Copy 5 email subjects + 3 chat items by hand. Fill one line each. Start a 25‑minute timer. Do the first line only.

Troubleshooting 🧰

1. Too much input → overwhelm.

   • Fix: Enforce the 5 + 3 + calendar + 1 note rule. Trim, then run.

2. Generic or vague actions.

   • Fix: Add one concrete detail per item: file name, link, or person waiting.

3. Briefing done, still not starting.

   • Fix: Ask for a starter action under five minutes and do only that.

Friction Fix 🔧

• Text‑expander snippet: Type /brief to paste the Persona + Runner blocks.
• Phone shortcut: Record → Transcribe → Append to “Daily Briefing” note with #fog.

Next Action ▶️

Open your notes app. Paste the Prompt Kit into a “Daily Briefing” note. Copy 5 email subjects and 3 chat items, then run it.

Accessibility and Care ♿

• Define acronyms on first use; MS means multiple sclerosis.
• Personal productivity account; not medical advice.
• Suggested hero image alt text: Notebook + phone + small calendar — briefing captured — desk scene.

Support & Further Resources 🙌

• Peer support: National MS Society (US), MS Society (UK), MS Trust (UK), and r/MultipleSclerosis.
• Execution aids: Any notes app (Apple Notes, Google Keep, Notion, Obsidian). Any visual timer.
• Focus help: Use system features like Do Not Disturb and Focus modes to reduce interruptions during the 25‑minute block.