One fixed spine — 06:45 wake, morning routine, admin on sit-down, 22:30 cap — with two shapes on top: WFH (Mon, Fri) and office (Tue–Thu). It all turns on one fact: Zürich is +9h ahead of US-Pacific, so your morning is the US night, and the West Coast only wakes at 17:00 your time.
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WFH · admin-heavy
stop 18:30Office AM · US night
22:30 capOffice AM · US night
22:30 capOffice AM · admin PM
stop 18:30WFH · protected
work ends 16:00 → runMeetings are 21h 30m of the 38h 30m (US 13h vs Euro 8h 30m); deep work 10h 45m is the protected core. Run 6h 45m/wk sits outside work.
Mid-morning ZH = the middle of the US night — structurally un-bookable. A 90-min–2h deep block lands there every day; the highest-leverage time on the calendar, and it costs the team nothing.
16:30–18:30 ZH; by 17:00 (08:00 PT) the whole West Coast is fresh. Real 1:1s + decisions there; anything past ~13:30 PT goes async or to a US deputy — that shrinks the late tail.
Laptop shut + screens off at 22:30, in bed 23:15 → 7.5h against the fixed 06:45 dropoff wake. Skip the wind-down and the cap quietly becomes a 6-hour night.
Tue + Wed carry the US-evening weight. Mon, Thu, Fri end early to bank ~8h × 3 — two consecutive late nights is the real sleep-debt exposure, so Thursday genuinely stops at 18:30.
Office days: straight off the train into the run with Joe (45 min + shower = 1h15), then the deep block. Meditate on the train in, read on the way back — never reactive email on either leg.