Weekly Capacity Forecaster

My working week: {{work_hours}} hours per week. Fixed commitments: {{fixed_commitments}} hours (list: {{fixed_list}}). Average context switches per day: {{context_switches}}. Recovery time per switch: {{recovery_time}} minutes. Energy dips occur: {{energy_dips}}. I can realistically focus: {{focus_capacity}} max per day. Calculate:
1. Net available "deep work" hours per week after all deductions
2. When I have peak capacity (which days/times)
3. A realistic project load I can handle this week
4. A red-flag check: if {{incoming_commitments}} are proposed, can I take them?
Provide a capacity forecast and a decision framework for saying "no" to requests.