{
	"schema": 1,
	"source": "apps/native/mocks/data.ts habitLibrary + constants/ritualMetadata.ts",
	"notice": "Some rituals are inspired by well-known practice ideas. Habist is not affiliated with those people or programs. Not medical advice — stop for pain.",
	"noticeUrl": "https://api.habi.st/legal/health",
	"lineArtView": 160,
	"kinds": {
		"breath": {
			"timerPath": "M 80 46 A 34 34 0 1 1 79.99 46",
			"motion": "pulse",
			"strokes": [
				{
					"d": "M 80 16 L 80 144",
					"guide": true,
					"dashed": true
				},
				{
					"d": "M 16 80 L 144 80",
					"guide": true,
					"dashed": true
				},
				{
					"d": "M 80 46 A 34 34 0 1 1 79.99 46"
				},
				{
					"d": "M 80 62 A 18 18 0 1 1 79.99 62",
					"delayMs": 180
				}
			],
			"nodes": [
				{
					"cx": 80,
					"cy": 80,
					"r": 4,
					"delayMs": 360,
					"signal": true
				}
			],
			"callouts": []
		},
		"reps": {
			"timerPath": "M 80 36 L 80 88 L 64 118",
			"motion": "rep",
			"strokes": [
				{
					"d": "M 80 36 L 80 88"
				},
				{
					"d": "M 80 88 L 64 118",
					"delayMs": 180
				},
				{
					"d": "M 80 88 L 96 108",
					"delayMs": 360
				}
			],
			"nodes": [
				{
					"cx": 80,
					"cy": 32,
					"r": 3.5,
					"delayMs": 540,
					"signal": true
				}
			],
			"callouts": []
		},
		"hold": {
			"timerPath": "M 58 52 L 58 108 L 88 108 L 88 68",
			"motion": null,
			"strokes": [
				{
					"d": "M 48 40 L 48 120"
				},
				{
					"d": "M 58 52 L 58 108 L 88 108 L 88 68",
					"delayMs": 180
				},
				{
					"d": "M 48 40 L 58 52",
					"delayMs": 80,
					"guide": true,
					"dashed": true
				}
			],
			"nodes": [],
			"callouts": [
				{
					"x": 92,
					"y": 38,
					"w": 44,
					"h": 20,
					"delayMs": 420
				}
			]
		},
		"sequence": {
			"timerPath": "M 52 96 L 92 72 L 108 96",
			"motion": null,
			"strokes": [
				{
					"d": "M 52 96 L 108 96",
					"guide": true,
					"dashed": true
				},
				{
					"d": "M 52 96 L 76 96"
				},
				{
					"d": "M 76 96 L 92 72",
					"delayMs": 180
				},
				{
					"d": "M 92 72 L 108 96",
					"delayMs": 360
				}
			],
			"nodes": [
				{
					"cx": 52,
					"cy": 96,
					"r": 4
				},
				{
					"cx": 92,
					"cy": 72,
					"r": 4,
					"delayMs": 180,
					"signal": true
				},
				{
					"cx": 108,
					"cy": 96,
					"r": 4,
					"delayMs": 360
				}
			],
			"callouts": []
		},
		"scan": {
			"timerPath": "M 80 38 C 98 38 108 54 108 82 C 108 110 98 126 80 126 C 62 126 52 110 52 82 C 52 54 62 38 80 38 Z",
			"motion": "scan",
			"strokes": [
				{
					"d": "M 80 38 C 98 38 108 54 108 82 C 108 110 98 126 80 126 C 62 126 52 110 52 82 C 52 54 62 38 80 38 Z"
				},
				{
					"d": "M 52 82 L 108 82",
					"delayMs": 200,
					"guide": true,
					"dashed": true
				}
			],
			"nodes": [],
			"callouts": []
		},
		"gaze": {
			"timerPath": "M 40 72 L 120 72 M 56 104 L 104 104",
			"motion": "gaze",
			"strokes": [
				{
					"d": "M 40 72 L 120 72"
				},
				{
					"d": "M 56 104 L 104 104",
					"delayMs": 300
				},
				{
					"d": "M 72 72 L 72 104",
					"delayMs": 150,
					"guide": true,
					"dashed": true
				}
			],
			"nodes": [
				{
					"cx": 72,
					"cy": 72,
					"r": 5,
					"delayMs": 480,
					"signal": true
				}
			],
			"callouts": []
		},
		"task": {
			"timerPath": "M 62 58 L 98 58 Q 106 58 106 66 L 106 102 Q 106 110 98 110 L 62 110 Q 54 110 54 102 L 54 66 Q 54 58 62 58 Z",
			"motion": null,
			"strokes": [
				{
					"d": "M 62 58 L 98 58 Q 106 58 106 66 L 106 102 Q 106 110 98 110 L 62 110 Q 54 110 54 102 L 54 66 Q 54 58 62 58 Z"
				},
				{
					"d": "M 66 84 L 76 94 L 98 68",
					"delayMs": 450
				}
			],
			"nodes": [],
			"callouts": [
				{
					"x": 54,
					"y": 44,
					"w": 52,
					"h": 18,
					"delayMs": 280
				}
			]
		},
		"cadence": {
			"timerPath": "M 58 108 Q 72 92 86 108 Q 100 92 114 108",
			"motion": null,
			"strokes": [
				{
					"d": "M 58 108 Q 72 92 86 108"
				},
				{
					"d": "M 86 108 Q 100 92 114 108",
					"delayMs": 350
				},
				{
					"d": "M 58 118 L 114 118",
					"delayMs": 100,
					"guide": true,
					"dashed": true
				}
			],
			"nodes": [],
			"callouts": []
		},
		"focus": {
			"timerPath": "M 80 46 A 34 34 0 1 1 79.99 46 M 80 72 A 8 8 0 1 1 79.99 72",
			"motion": null,
			"strokes": [
				{
					"d": "M 80 46 A 34 34 0 1 1 79.99 46"
				},
				{
					"d": "M 80 72 A 8 8 0 1 1 79.99 72",
					"delayMs": 350
				},
				{
					"d": "M 80 46 L 80 38",
					"delayMs": 500,
					"guide": true
				},
				{
					"d": "M 80 126 L 80 118",
					"delayMs": 520,
					"guide": true
				}
			],
			"nodes": [
				{
					"cx": 80,
					"cy": 80,
					"r": 3,
					"delayMs": 620,
					"signal": true
				}
			],
			"callouts": []
		},
		"exposure": {
			"timerPath": "M 48 88 L 64 72 L 80 96 L 96 68 L 112 88",
			"motion": null,
			"strokes": [
				{
					"d": "M 48 88 L 64 72 L 80 96 L 96 68 L 112 88"
				},
				{
					"d": "M 48 88 L 112 88",
					"delayMs": 120,
					"guide": true,
					"dashed": true
				}
			],
			"nodes": [
				{
					"cx": 80,
					"cy": 80,
					"r": 6,
					"delayMs": 720,
					"signal": true
				}
			],
			"callouts": []
		}
	},
	"dayLight": [
		{
			"hour": 0,
			"top": "#0e1224",
			"bottom": "#1b1a33",
			"glow": "#d48858",
			"scheme": "dark",
			"mood": "night"
		},
		{
			"hour": 2.5,
			"top": "#161a33",
			"bottom": "#3b3052",
			"glow": "#d48858",
			"scheme": "dark",
			"mood": "pre-dawn"
		},
		{
			"hour": 5,
			"top": "#1d2142",
			"bottom": "#5a4670",
			"glow": "#d9866a",
			"scheme": "dark",
			"mood": "pre-dawn"
		},
		{
			"hour": 5.75,
			"top": "#8a7a7c",
			"bottom": "#ab9dab",
			"glow": "#e79676",
			"scheme": "light",
			"mood": "dawn"
		},
		{
			"hour": 6.5,
			"top": "#f6d3b5",
			"bottom": "#fbf3e6",
			"glow": "#f4a582",
			"scheme": "light",
			"mood": "dawn"
		},
		{
			"hour": 8.25,
			"top": "#f9e1c7",
			"bottom": "#fbf6ed",
			"glow": "#fabd86",
			"scheme": "light",
			"mood": "morning"
		},
		{
			"hour": 10,
			"top": "#fbefd9",
			"bottom": "#faf9f4",
			"glow": "#ffd58a",
			"scheme": "light",
			"mood": "morning"
		},
		{
			"hour": 11.5,
			"top": "#f3f1e6",
			"bottom": "#fbfaf5",
			"glow": "#dfdcb5",
			"scheme": "light",
			"mood": "midday"
		},
		{
			"hour": 13,
			"top": "#eaf3f2",
			"bottom": "#fbfaf6",
			"glow": "#bfe3e0",
			"scheme": "light",
			"mood": "midday"
		},
		{
			"hour": 15,
			"top": "#f1e6cd",
			"bottom": "#fbf3e6",
			"glow": "#dac39f",
			"scheme": "light",
			"mood": "golden hour"
		},
		{
			"hour": 17,
			"top": "#f7d9a8",
			"bottom": "#fbebd6",
			"glow": "#f5a25d",
			"scheme": "light",
			"mood": "golden hour"
		},
		{
			"hour": 18,
			"top": "#1c1826",
			"bottom": "#2a202c",
			"glow": "#d48858",
			"scheme": "dark",
			"mood": "dusk"
		},
		{
			"hour": 19,
			"top": "#191624",
			"bottom": "#251d28",
			"glow": "#d48858",
			"scheme": "dark",
			"mood": "dusk"
		},
		{
			"hour": 20,
			"top": "#171728",
			"bottom": "#221c2d",
			"glow": "#c68352",
			"scheme": "dark",
			"mood": "evening"
		},
		{
			"hour": 21,
			"top": "#1b1e3a",
			"bottom": "#2d2547",
			"glow": "#d48858",
			"scheme": "dark",
			"mood": "evening"
		},
		{
			"hour": 22.5,
			"top": "#15182f",
			"bottom": "#24203d",
			"glow": "#d48858",
			"scheme": "dark",
			"mood": "night"
		},
		{
			"hour": 24,
			"top": "#0e1224",
			"bottom": "#1b1a33",
			"glow": "#d48858",
			"scheme": "dark",
			"mood": "night"
		}
	],
	"rituals": [
		{"id":"h1","name":"Drink Water","summary":"Drink a glass of water to stay hydrated","duration":1,"minimumDuration":1,"category":"health","domain":"body","focusAreas":["nutrition","recovery"],"kind":"task","instructions":"Fill a glass and drink it. The minute is a reminder, not a waiting room — tap I'm done when the glass is empty.","steps":["Fill a glass.","Drink it.","Tap I'm done the moment you finish. You do not wait out the clock."],"expert":"Curated for Habist — Health fundamentals · Hydration","relationship":"curated","safety":"","posture":"any","equipment":[],"tags":["drink","water","glass","stay","hydrated","body","task","any","health","nutrition","recovery"]},
		{"id":"h2","name":"Take Vitamins","summary":"Take your daily vitamins and supplements","duration":1,"minimumDuration":1,"category":"health","domain":"body","focusAreas":["nutrition","recovery"],"kind":"task","instructions":"Take the dose you already use with a sip of water.","steps":["Get the dose.","Take it with water.","Tap I'm done."],"expert":"Curated for Habist — Health fundamentals","relationship":"curated","safety":"","posture":"any","equipment":[],"tags":["vitamins","daily","supplements","body","task","any","health","nutrition","recovery"]},
		{"id":"h3","name":"Stretch","summary":"Quick stretch to release tension","duration":2,"minimumDuration":1,"category":"health","domain":"body","focusAreas":["mobility","recovery"],"kind":"sequence","instructions":"Reach tall, breathe into the ribs, then move through the tightest area slowly and without forcing range. Minimum version: the reach and the fold.","steps":["Reach tall and breathe into the ribs.","Move the tightest area slowly.","Stop at the first honest end-range."],"expert":"Inspired by Kelly Starrett — The Ready State","relationship":"inspired","safety":"Stay in a pain-free range and stop for sharp or radiating pain.","posture":"standing","equipment":[],"tags":["stretch","quick","release","tension","starrett","ready","state","mobility","body","sequence","standing","health","recovery"]},
		{"id":"h4","name":"Eye Rest","summary":"Look away from screen, focus on distance","duration":1,"minimumDuration":1,"category":"health","domain":"body","focusAreas":["recovery"],"kind":"gaze","instructions":"Look at something about 20 feet away for 20 seconds. Blink. That's the ritual.","steps":["Look away from the screen.","Focus on a distant point.","Blink, then tap I'm done."],"expert":"Curated for Habist — Health fundamentals · 20-20-20","relationship":"curated","safety":"","posture":"seated","equipment":[],"tags":["eye","rest","look","away","screen","focus","distance","body","gaze","seated","health","recovery"]},
		{"id":"h5","name":"Posture Check","summary":"Straighten your back and relax shoulders","duration":1,"minimumDuration":1,"category":"health","domain":"body","focusAreas":["mobility","recovery"],"kind":"sequence","instructions":"Stack ears over shoulders, relax the jaw, and let the shoulder blades settle without forcing them back.","steps":["Unslump the ribs over the pelvis.","Relax the jaw and shoulders.","Take one breath in the new shape. Tap I'm done."],"expert":"Inspired by Kelly Starrett — Desk recovery","relationship":"inspired","safety":"Gentle range only. Stop if straightening up brings pain into the neck or back.","posture":"seated","equipment":[],"tags":["posture","check","straighten","back","relax","shoulders","starrett","ready","state","mobility","body","sequence","seated","health","recovery"]},
		{"id":"p1","name":"Plan Top 3","summary":"Write down your 3 most important tasks","duration":2,"minimumDuration":1,"category":"productivity","domain":"mind","focusAreas":["focus","goal-setting"],"kind":"task","instructions":"Write the three most important tasks in order. The ritual is the list, not the two-minute wait. Minimum version: write the first task.","steps":["Write task one.","Write task two and three, in order.","Tap I'm done when the list exists. Do not wait out the clock."],"expert":"Inspired by Ivy Lee — Ivy Lee method","relationship":"inspired","safety":"","posture":"seated","equipment":["notes"],"tags":["plan","top","write","down","important","tasks","ivy","lee","mind","task","seated","productivity","focus","goal-setting"]},
		{"id":"p2","name":"Clear Inbox","summary":"Quick inbox triage - delete, archive, or flag","duration":5,"minimumDuration":1,"category":"productivity","domain":"mind","focusAreas":["focus"],"kind":"task","instructions":"Handle three messages, not the whole inbox. Minimum version: one message handled, then tap I'm done.","steps":["Open the inbox and scan once.","Delete or archive three messages.","Flag the one that truly needs a reply.","Close the inbox."],"expert":"Inspired by common focus methods","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["clear","inbox","quick","triage","delete","archive","flag","mind","task","seated","productivity","focus"]},
		{"id":"p3","name":"Review Goals","summary":"Check your weekly goals and progress","duration":2,"minimumDuration":1,"category":"productivity","domain":"mind","focusAreas":["goal-setting"],"kind":"task","instructions":"Look at the week before you plan it. Minimum version: name the one constraint and stop.","steps":["Open your goals or calendar for the week.","Name the one constraint in the way.","Write the smallest next action.","Close the list."],"expert":"Inspired by common focus methods","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["review","goals","check","weekly","progress","mind","task","seated","productivity","goal-setting"]},
		{"id":"p4","name":"Focus Session","summary":"Set timer and work on one task only","duration":5,"minimumDuration":1,"category":"productivity","domain":"mind","focusAreas":["focus"],"kind":"focus","instructions":"Choose one visible next action. Keep every other task outside this timer. Minimum version: the first visible move.","steps":["Name the one task.","Close the rest.","Work until the block ends, or tap I'm done when the action is actually finished."],"expert":"Inspired by Cal Newport — Deep Work","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["focus","session","set","timer","work","task","newport","deep","mind","seated","productivity"]},
		{"id":"p5","name":"Desk Cleanup","summary":"Clear and organize your workspace","duration":2,"minimumDuration":1,"category":"productivity","domain":"mind","focusAreas":["focus","discipline"],"kind":"reps","instructions":"Clear the surface you are working on. Minimum version: one thing back in its place.","steps":["Throw away what is rubbish.","Put five things back where they live.","Wipe the surface once.","Sit down again."],"expert":"Inspired by common focus methods","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["desk","cleanup","clear","organize","workspace","mind","reps","seated","productivity","focus","discipline"]},
		{"id":"m1","name":"Deep Breathing","summary":"4-7-8 breathing technique for calm","duration":1,"minimumDuration":1,"category":"mindfulness","domain":"mind","focusAreas":["emotional-regulation"],"kind":"breath","instructions":"Inhale 4, hold 7, exhale 8. Sit down. Stop if you feel lightheaded.","steps":["Inhale through the nose for 4.","Hold for 7.","Exhale for 8."],"expert":"Inspired by Andrew Weil — 4-7-8 breathing","relationship":"inspired","safety":"Stop if you feel dizzy, and never use breath holds in water or while driving.","posture":"seated","equipment":[],"tags":["deep","breathing","technique","calm","weil","mind","breath","seated","mindfulness","emotional-regulation"]},
		{"id":"m2","name":"Gratitude Note","summary":"Write one thing you are grateful for","duration":1,"minimumDuration":1,"category":"mindfulness","domain":"mind","focusAreas":["gratitude","emotional-regulation"],"kind":"task","instructions":"One specific thing, on paper, in one sentence. When the sentence exists, tap I'm done.","steps":["Name one thing you are glad happened today.","Write it in one sentence.","Leave the note where you will see it."],"expert":"Inspired by common mindfulness practice","relationship":"inspired","safety":"","posture":"any","equipment":[],"tags":["gratitude","note","write","thing","grateful","mind","task","any","mindfulness","emotional-regulation"]},
		{"id":"m3","name":"Mindful Pause","summary":"Close eyes and focus on present moment","duration":2,"minimumDuration":1,"category":"mindfulness","domain":"mind","focusAreas":["emotional-regulation"],"kind":"sequence","instructions":"Notice the next three breaths without trying to improve them. Name one sensation you can feel. Minimum version: the next three breaths.","steps":["Stop what you are doing.","Feel three breaths.","Name one sensation, then tap I'm done if the pause already landed."],"expert":"Inspired by Sam Harris — Waking Up","relationship":"inspired","safety":"","posture":"any","equipment":[],"tags":["mindful","pause","close","eyes","focus","present","moment","harris","waking","mindfulness","mind","sequence","any","emotional-regulation"]},
		{"id":"m4","name":"Body Scan","summary":"Quick mental scan from head to toe","duration":2,"minimumDuration":1,"category":"mindfulness","domain":"mind","focusAreas":["emotional-regulation"],"kind":"scan","instructions":"Move attention from head to toe. At each area, notice before you try to soften anything. Minimum version: the face and the jaw.","steps":["Start at the face and jaw.","Move through the torso and hands.","Finish at the feet."],"expert":"Inspired by Andrew Huberman — NSDR / body awareness","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["body","scan","quick","mental","head","toe","huberman","lab","neuroscience","mind","seated","mindfulness","emotional-regulation"]},
		{"id":"m5","name":"Affirmation","summary":"Repeat a positive affirmation","duration":1,"minimumDuration":1,"category":"mindfulness","domain":"mind","focusAreas":["emotional-regulation"],"kind":"sequence","instructions":"One line, present tense, said slowly — not a pep talk.","steps":["Choose one line that is already true today.","Say it once, slowly, out loud if you can.","Say it once more and stop."],"expert":"Inspired by common mindfulness practice","relationship":"inspired","safety":"","posture":"any","equipment":[],"tags":["affirmation","positive","mind","sequence","any","mindfulness","emotional-regulation"]},
		{"id":"f1","name":"Pushups","summary":"Do 10 quick pushups","duration":1,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["strength"],"kind":"reps","instructions":"Ten controlled reps beat thirty sloppy ones — raise your hands on a step if the floor version is not clean yet.","steps":["Set your hands under your shoulders.","Keep the body in one line and lower with control.","Push up and repeat for ten clean reps.","Stop while the last rep still looks like the first."],"expert":"Curated for Habist — Movement fundamentals · Bodyweight push","relationship":"curated","safety":"Hard reps load the wrists, shoulders, and lower back. Stop for sharp pain, and skip the set when you are injured or unwell.","posture":"lying","equipment":[],"tags":["pushups","quick","body","reps","lying","fitness","strength"]},
		{"id":"f2","name":"Squats","summary":"Do 15 bodyweight squats","duration":1,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["strength"],"kind":"reps","instructions":"Keep your feet grounded and move with control. Use a chair or smaller range when needed.","steps":["Feet under you, chest tall.","Sit back and down with control.","Stand up. Repeat for about 15, then I'm done."],"expert":"Curated for Habist — Movement fundamentals · Strength and mobility","relationship":"curated","safety":"Stop if the movement causes sharp joint pain.","posture":"standing","equipment":[],"tags":["squats","bodyweight","body","reps","standing","fitness","strength"]},
		{"id":"f3","name":"Plank","summary":"Hold plank position for 30-60 seconds","duration":1,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["strength"],"kind":"hold","instructions":"Brace lightly, breathe steadily, and stop before your hips or shoulders lose a comfortable position.","steps":["Set the plank you can own.","Breathe without sagging.","Come down before the shape breaks, then I'm done."],"expert":"Curated for Habist — Strength fundamentals · Core stability","relationship":"curated","safety":"Use an elevated surface if floor planks are uncomfortable.","posture":"lying","equipment":[],"tags":["plank","hold","position","body","lying","fitness","strength"]},
		{"id":"f4","name":"Walk","summary":"Take a quick walk around the block","duration":5,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["endurance"],"kind":"cadence","instructions":"Walk at a pace you can talk over. Minimum version: to the door and back.","steps":["Step outside or into a corridor.","Walk at a pace you can talk over.","Let the shoulders drop and the steps land quiet.","Stop while it still feels easy."],"expert":"Curated for Habist — Movement fundamentals · Easy aerobic work","relationship":"curated","safety":"","posture":"moving","equipment":[],"tags":["walk","quick","around","block","body","cadence","moving","fitness","endurance"]},
		{"id":"f5","name":"Jumping Jacks","summary":"Do 20 jumping jacks","duration":1,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["strength"],"kind":"reps","instructions":"Twenty reps, landing soft. Stop when the breath gets loud.","steps":["Stand with clear space around you.","Jump the feet out and the arms overhead.","Land softly on the whole foot.","Stop at twenty, or when the breath gets loud."],"expert":"Curated for Habist — Movement fundamentals · Bodyweight cardio","relationship":"curated","safety":"Landing loads the ankles and knees. Stop for sharp pain, and pick a lower-impact version when you are sore.","posture":"standing","equipment":[],"tags":["jumping","jacks","body","reps","standing","fitness","strength"]},
		{"id":"l1","name":"Read","summary":"Read one page or one article","duration":2,"minimumDuration":1,"category":"learning","domain":"aptitude","focusAreas":["learning"],"kind":"focus","instructions":"One page, no switching. Minimum version: one paragraph.","steps":["Open the page you stopped on.","Read without changing tabs.","Close the book when the page ends."],"expert":"Inspired by common learning science","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["read","page","article","aptitude","focus","seated","learning"]},
		{"id":"l2","name":"Vocabulary","summary":"Learn one new word","duration":1,"minimumDuration":1,"category":"learning","domain":"aptitude","focusAreas":["learning"],"kind":"task","instructions":"One word, used once out loud. When the sentence exists, tap I'm done.","steps":["Pick one word you will actually use.","Say the meaning out loud.","Use it in one sentence you might say today."],"expert":"Inspired by common learning science","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["vocabulary","learn","new","word","aptitude","task","seated","learning"]},
		{"id":"l3","name":"Listen to Podcast","summary":"Listen to an educational podcast","duration":5,"minimumDuration":1,"category":"learning","domain":"aptitude","focusAreas":["learning"],"kind":"focus","instructions":"One segment, one idea. Minimum version: one segment.","steps":["Pick one episode or one segment.","Put the phone where you cannot tap next.","Listen until one idea lands.","Say the idea back in one line."],"expert":"Inspired by common learning science","relationship":"inspired","safety":"","posture":"any","equipment":[],"tags":["listen","podcast","educational","aptitude","focus","any","learning"]},
		{"id":"l4","name":"Practice Skill","summary":"Practice a skill you are learning","duration":5,"minimumDuration":1,"category":"learning","domain":"aptitude","focusAreas":["craft","learning"],"kind":"focus","instructions":"One drill at the edge, not a tour of everything. Minimum version: one clean attempt.","steps":["Name the one drill for today.","Start with the easiest version.","Work where it is still hard but possible.","Stop after one honest attempt."],"expert":"Inspired by common learning science","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["practice","skill","learning","aptitude","focus","seated","craft"]},
		{"id":"l5","name":"Flashcards","summary":"Review 5 flashcards","duration":2,"minimumDuration":1,"category":"learning","domain":"aptitude","focusAreas":["learning"],"kind":"reps","instructions":"Five cards, answered out loud before you flip. Minimum version: three cards.","steps":["Shuffle to the first card.","Answer out loud before you flip.","Sort the misses into their own pile.","Stop after five cards."],"expert":"Inspired by common learning science","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["flashcards","review","aptitude","reps","seated","learning"]},
		{"id":"s1","name":"Skincare","summary":"Apply moisturizer or sunscreen","duration":1,"minimumDuration":1,"category":"selfcare","domain":"soul","focusAreas":["reflection"],"kind":"task","instructions":"One step, done properly — the one you already use daily.","steps":["Rinse or cleanse your face.","Apply the moisturizer or SPF you already use.","Put the bottle back where you will find it tomorrow."],"expert":"Curated for Habist — Self-care practice","relationship":"curated","safety":"","posture":"any","equipment":[],"tags":["skincare","apply","moisturizer","sunscreen","soul","task","any","selfcare","reflection"]},
		{"id":"s2","name":"Tidy Up","summary":"Put away 5 items out of place","duration":2,"minimumDuration":1,"category":"selfcare","domain":"soul","focusAreas":["discipline"],"kind":"reps","instructions":"Five things, back where they live. Minimum version: one thing back.","steps":["Pick the surface you are standing near.","Gather five things that do not belong there.","Put each one where it lives.","Stop at five."],"expert":"Curated for Habist — Self-care practice","relationship":"curated","safety":"","posture":"any","equipment":[],"tags":["tidy","put","away","items","place","soul","reps","any","selfcare","discipline"]},
		{"id":"s3","name":"Connect","summary":"Send a message to a friend or family","duration":2,"minimumDuration":1,"category":"selfcare","domain":"soul","focusAreas":["connection"],"kind":"task","instructions":"One honest message beats a perfect draft. Minimum version: one message sent.","steps":["Open one conversation you have been avoiding.","Write one true sentence.","Send it before you edit it.","Close the app."],"expert":"Curated for Habist — Self-care practice","relationship":"curated","safety":"","posture":"any","equipment":[],"tags":["connect","send","message","friend","family","soul","task","any","selfcare","connection"]},
		{"id":"s4","name":"Fresh Air","summary":"Step outside for fresh air","duration":1,"minimumDuration":1,"category":"selfcare","domain":"soul","focusAreas":["recovery"],"kind":"gaze","instructions":"Step out or open a window. Feel the air, then come back in.","steps":["Open a door or window, or step outside.","Let the air reach your face.","Take three slow, quiet breaths.","Come back inside before you get cold."],"expert":"Curated for Habist — Self-care practice","relationship":"curated","safety":"","posture":"any","equipment":[],"tags":["fresh","air","step","outside","soul","gaze","any","selfcare","recovery"]},
		{"id":"s5","name":"Wind Down","summary":"Prepare for sleep - dim lights, relax","duration":5,"minimumDuration":1,"category":"selfcare","domain":"soul","focusAreas":["recovery"],"kind":"sequence","instructions":"Dim one source of light, put one item away, and choose the next quiet action before bed. Minimum version: dim one light.","steps":["Dim one light.","Put one thing away.","Name the next quiet action."],"expert":"Inspired by Andrew Huberman — Evening transition","relationship":"inspired","safety":"","posture":"any","equipment":[],"tags":["wind","down","prepare","sleep","dim","lights","relax","huberman","lab","neuroscience","soul","sequence","any","selfcare","recovery"]},
		{"id":"body-strength-5","name":"Strength primer","summary":"Five deliberate minutes of a push, pull, squat, or hinge pattern.","duration":5,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["strength","muscle"],"kind":"sequence","instructions":"Five minutes, one set of each pattern. Minimum version: one set of the first pattern.","steps":["Pick one push, one pull, one squat, and one hinge.","Warm up with the easiest version of each.","Do one controlled set of each pattern.","Stop while the reps still look clean."],"expert":"Curated for Habist — Movement fundamentals · Strength and mobility","relationship":"curated","safety":"Loaded patterns. Warm up first, stay in a range you own, and stop for sharp pain.","posture":"moving","equipment":[],"tags":["strength","primer","five","deliberate","push","pull","squat","hinge","pattern","body","sequence","moving","fitness","muscle"]},
		{"id":"body-knee-5","name":"Knee capacity","summary":"Controlled backward walking, calf work, or pain-free split-squat range.","duration":5,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["knees","mobility"],"kind":"sequence","instructions":"Pick one pain-free ATG-style primer: reverse walk, tibialis raises, or a supported split squat. Minimum version: thirty seconds of the first primer.","steps":["Pick one: reverse walk, tibialis, or supported split squat.","Move in a pain-free range.","Stop while the knees still feel better, not worse."],"expert":"Inspired by Ben Patrick — Knees Over Toes Guy · ATG","relationship":"inspired","safety":"Inspired by Knees Over Toes Guy / ATG. Not an official program. Stop for sharp pain.","posture":"moving","equipment":[],"tags":["knee","capacity","controlled","backward","walking","calf","work","pain","free","split","squat","range","knees","toes","kotg","atg","bulletproof","body","sequence","moving"]},
		{"id":"body-zone2-10","name":"Zone 2 base","summary":"Easy conversational movement that builds aerobic durability.","duration":10,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["endurance","running"],"kind":"cadence","instructions":"One easy block you could hold a conversation through. Minimum version: two minutes at that pace.","steps":["Pick the easiest pace you can hold.","Settle into a rhythm you can talk over.","Keep the effort steady, not impressive.","Stop while it still feels easy."],"expert":"Curated for Habist — Movement fundamentals · Aerobic base","relationship":"curated","safety":"","posture":"moving","equipment":[],"tags":["zone","base","easy","conversational","movement","builds","aerobic","durability","body","cadence","moving","fitness","endurance","running"]},
		{"id":"body-vo2-4","name":"VO₂ interval","summary":"One short hard interval with a complete warm-up and pain-free effort.","duration":4,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["vo2max","hybrid"],"kind":"exposure","instructions":"One hard minute between a warm-up and a cool-down. Minimum version: the warm-up only.","steps":["Warm up for one easy minute.","Go hard but short for one minute.","Ease off for two minutes.","Stop the hard part the moment anything feels sharp."],"expert":"Curated for Habist — Movement fundamentals · Short hard efforts","relationship":"curated","safety":"Hard efforts are demanding. Warm up first, stop for chest pain, dizziness, or sharp pain, and skip the hard minute when you are unwell.","posture":"moving","equipment":[],"tags":["vo2","interval","short","hard","complete","warm","pain","free","effort","body","exposure","moving","fitness","vo2max","hybrid"]},
		{"id":"body-protein-2","name":"Plan the protein anchor","summary":"Choose the protein-rich centre of your next meal before hunger decides.","duration":2,"minimumDuration":1,"category":"health","domain":"body","focusAreas":["nutrition","recomposition"],"kind":"task","instructions":"Decide the protein before hunger decides. Minimum version: name the protein and stop.","steps":["Think of the next meal you will eat.","Name the protein in one phrase.","Build the rest of the plate around it."],"expert":"Curated for Habist — Health fundamentals · Nutrition","relationship":"curated","safety":"","posture":"any","equipment":[],"tags":["plan","protein","anchor","choose","rich","centre","meal","hunger","decides","body","task","any","health","nutrition","recomposition"]},
		{"id":"mind-reset-2","name":"Attention reset","summary":"Name the next outcome, remove one distraction, and begin for two minutes.","duration":2,"minimumDuration":1,"category":"productivity","domain":"mind","focusAreas":["focus","motivation"],"kind":"task","instructions":"Name the outcome, remove one distraction, start. Minimum version: name the outcome and start.","steps":["Name the one outcome for this block.","Close one tab, app, or notification.","Do the first thirty seconds.","Stop at the first real move."],"expert":"Inspired by common focus methods","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["attention","reset","name","outcome","remove","distraction","begin","two","mind","task","seated","productivity","focus","motivation"]},
		{"id":"mind-goals-5","name":"Goal alignment","summary":"Review the outcome, the current constraint, and the smallest next action.","duration":5,"minimumDuration":1,"category":"productivity","domain":"mind","focusAreas":["goal-setting","decision-making"],"kind":"task","instructions":"Outcome, constraint, next action. Minimum version: the smallest next action.","steps":["Name the outcome you are moving forward.","Name the current constraint.","Write the smallest next action.","Put it where you will see it tomorrow."],"expert":"Inspired by common focus methods","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["goal","alignment","review","outcome","current","constraint","smallest","action","mind","task","seated","productivity","goal-setting","decision-making"]},
		{"id":"soul-reflect-5","name":"Meaning check-in","summary":"Write what mattered today and where you felt most alive or disconnected.","duration":5,"minimumDuration":1,"category":"selfcare","domain":"soul","focusAreas":["reflection","purpose"],"kind":"task","instructions":"Two honest lines about today. Minimum version: one line, honestly.","steps":["Write one thing that mattered today.","Note where the energy was real.","Note where it drained.","Close the note without solving anything."],"expert":"Curated for Habist — Self-care practice","relationship":"curated","safety":"","posture":"any","equipment":[],"tags":["meaning","check","write","mattered","today","felt","alive","disconnected","soul","task","any","selfcare","reflection","purpose"]},
		{"id":"character-promise-2","name":"Keep one promise","summary":"Choose one small commitment and close it before adding another.","duration":2,"minimumDuration":1,"category":"productivity","domain":"character","focusAreas":["discipline","reliability"],"kind":"task","instructions":"One small promise, closed today. Minimum version: close the one promise.","steps":["Pick one small thing you already said you would do.","Do it or send it now.","Say out loud that it is closed."],"expert":"Inspired by common focus methods","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["promise","choose","small","commitment","close","adding","another","character","task","seated","productivity","discipline","reliability"]},
		{"id":"aptitude-deliberate-10","name":"Deliberate practice","summary":"Practice one narrow skill at the edge of your current ability with feedback.","duration":10,"minimumDuration":1,"category":"learning","domain":"aptitude","focusAreas":["craft","learning"],"kind":"focus","instructions":"One narrow drill, one signal of feedback. Minimum version: one honest attempt.","steps":["Name one narrow skill.","Set a drill with a clear signal.","Work at the edge, not in the easy reps.","Stop after one honest attempt."],"expert":"Inspired by common learning science","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["deliberate","practice","narrow","skill","edge","current","ability","feedback","aptitude","focus","seated","learning","craft"]},
		{"id":"kotg-tibialis","name":"Tibialis raises","summary":"Lift your toes toward your shins, then lower with control. A one-minute knee-capacity primer.","duration":1,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["knees","mobility"],"kind":"reps","instructions":"Stand tall, hold a wall if you need it, and lift the toes toward the shins. Lower slowly. Pain-free range only.","steps":["Stand with feet under you. Light fingertip support is fine.","Lift both toes toward your shins. Pause at the top.","Lower for a slow count of three. Repeat until the minute is honest."],"expert":"Inspired by Ben Patrick — Knees Over Toes Guy · ATG","relationship":"inspired","safety":"This is inspired by ATG knee work, not an official program. Stop for sharp or radiating pain.","posture":"standing","equipment":[],"tags":["tibialis","raises","lift","toes","toward","shins","lower","control","knee","capacity","primer","knees","kotg","atg","bulletproof","body","reps","standing","fitness","mobility"]},
		{"id":"kotg-reverse-walk","name":"Reverse walk","summary":"Walk backwards slowly for two minutes. Look over a shoulder if you need the space.","duration":2,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["knees","endurance","mobility"],"kind":"cadence","instructions":"Walk backwards in a clear path. Short steps, quiet feet, eyes up. Turn around if the space is small. Minimum version: thirty seconds of short steps.","steps":["Pick a straight, empty path.","Walk backwards with short, quiet steps.","Keep the knees soft and the chest tall until the two minutes are up — or you're done."],"expert":"Inspired by Ben Patrick — Knees Over Toes Guy · ATG","relationship":"inspired","safety":"Clear the path first. Use a hallway or open room.","posture":"moving","equipment":[],"tags":["reverse","walk","backwards","two","look","shoulder","space","knees","toes","kotg","atg","bulletproof","body","cadence","moving","fitness","endurance","mobility"]},
		{"id":"kotg-atg-split","name":"ATG split squat","summary":"A supported split squat toward a pain-free bottom. Hold something sturdy. Stop before pain.","duration":2,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["knees","strength","mobility"],"kind":"hold","instructions":"Stagger your stance, hold a doorframe, and sit the back knee toward the floor in a pain-free range. Switch sides. Minimum version: one slow rep each side.","steps":["Hold a doorframe. Stagger the feet.","Lower the back knee toward the floor only as far as it stays quiet.","Stand up with control. Switch sides and repeat."],"expert":"Inspired by Ben Patrick — Knees Over Toes Guy · ATG","relationship":"inspired","safety":"Use a support. Do not force depth. Inspired by ATG split-squat progressions, not a substitute for coaching.","posture":"standing","equipment":["sturdy support"],"tags":["atg","split","squat","supported","toward","pain","free","bottom","hold","something","sturdy","knees","toes","kotg","bulletproof","body","standing","fitness","strength","mobility"]},
		{"id":"kotg-patrick-step","name":"Patrick step-up","summary":"Stand on a low step and lower one heel toward the floor, then rise with control.","duration":2,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["knees","strength"],"kind":"reps","instructions":"Stand on a low, stable step. Keep one foot planted and lower the other heel toward the floor, then rise. Minimum version: five slow reps.","steps":["Stand on a low step with one foot fully planted.","Lower the free heel toward the floor without dropping the hip.","Rise with the planted leg. Switch sides."],"expert":"Inspired by Ben Patrick — Knees Over Toes Guy · ATG","relationship":"inspired","safety":"Start with a very low step. Stop before pain.","posture":"standing","equipment":["low step"],"tags":["patrick","step","stand","low","lower","heel","toward","floor","rise","control","knees","toes","kotg","atg","bulletproof","body","reps","standing","fitness","strength"]},
		{"id":"kotg-calves","name":"Straight-knee calves","summary":"Rise onto the balls of your feet, pause, and lower slowly. Keep the knees soft, not locked hard.","duration":1,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["knees","strength","mobility"],"kind":"reps","instructions":"Rise onto the balls of both feet, pause, and lower slowly. Keep the movement quiet at the knees.","steps":["Stand near a wall.","Rise onto the balls of the feet and pause.","Lower slowly. Repeat for the minute."],"expert":"Inspired by Ben Patrick — Knees Over Toes Guy · ATG","relationship":"inspired","safety":"This loads the ankle and calf. Stop for sharp pain and lower the range before you add reps.","posture":"standing","equipment":[],"tags":["straight","knee","calves","rise","onto","balls","feet","pause","lower","knees","soft","locked","hard","toes","kotg","atg","bulletproof","body","reps","standing"]},
		{"id":"bp-upgraded-coffee","name":"Upgraded coffee","summary":"Brew coffee, add a fat you digest well, and sit with it instead of sipping on the run.","duration":2,"minimumDuration":1,"category":"health","domain":"body","focusAreas":["nutrition","focus"],"kind":"task","instructions":"Brew the coffee you already drink. Add a fat you tolerate — butter, ghee, or MCT — blend or stir, then sit with it. Minimum version: one cup, seated.","steps":["Brew the coffee.","Add a small amount of a fat you digest well.","Sit down and drink it. Tap I'm done when the cup is finished."],"expert":"Inspired by Dave Asprey — Bulletproof methods","relationship":"inspired","safety":"Skip the fat if it upsets your stomach. Inspired by Bulletproof morning practice, not a medical protocol.","posture":"any","equipment":["coffee"],"tags":["upgraded","coffee","brew","add","fat","digest","well","sit","instead","sipping","run","bulletproof","asprey","biohack","body","task","any","health","nutrition","focus"]},
		{"id":"bp-cold-close","name":"Cold shower close","summary":"Finish the last 20–60 seconds of a shower cold. Breathe through the nose if you can.","duration":1,"minimumDuration":1,"category":"health","domain":"body","focusAreas":["recovery","discipline"],"kind":"exposure","instructions":"After a normal shower, turn the water cold for 20–60 seconds. Slow nasal breaths. Step out when you choose.","steps":["Finish washing as usual.","Turn the water cold.","Breathe through the nose until you choose to step out, then tap I'm done."],"expert":"Inspired by Dave Asprey — Bulletproof methods","relationship":"inspired","safety":"Never do cold exposure in a bath, lake, or while driving. Step out and stop if you feel dizzy, numb, or short of breath. Skip if you have heart or cold-related conditions. You are done when you finish the cold close, not when a timer says so.","posture":"standing","equipment":[],"tags":["cold","shower","close","finish","breathe","through","nose","bulletproof","asprey","biohack","body","exposure","standing","health","recovery","discipline"]},
		{"id":"bp-protein-first","name":"Protein-first plate","summary":"Decide the protein on your next plate before the rest of the meal fills in.","duration":1,"minimumDuration":1,"category":"health","domain":"body","focusAreas":["nutrition","recomposition"],"kind":"task","instructions":"Name the protein for the next meal before you add the rest. Eggs, meat, fish, dairy, or a plant source you actually eat.","steps":["Think of the next meal.","Name the protein in one phrase.","That's the ritual. Tap I'm done."],"expert":"Inspired by Dave Asprey — Bulletproof methods","relationship":"inspired","safety":"","posture":"any","equipment":[],"tags":["protein","plate","decide","rest","meal","fills","bulletproof","asprey","biohack","body","task","any","health","nutrition","recomposition"]},
		{"id":"bp-sleep-cave","name":"Sleep-cave check","summary":"Make the room darker and a little cooler. One lamp, one screen, one extra degree — pick one to fix.","duration":2,"minimumDuration":1,"category":"selfcare","domain":"body","focusAreas":["recovery"],"kind":"task","instructions":"Darker, cooler, quieter. Fix one thing in the room you will sleep in. Minimum version: fix one thing in the room.","steps":["Look at the room you will sleep in.","Pick one: a light to kill, a screen to move, or a window to crack.","Fix that one thing, then tap I'm done."],"expert":"Inspired by Dave Asprey — Bulletproof methods","relationship":"inspired","safety":"","posture":"any","equipment":[],"tags":["sleep","cave","check","room","darker","little","cooler","lamp","screen","extra","degree","pick","fix","bulletproof","asprey","biohack","body","task","any","selfcare"]},
		{"id":"hof-power-breaths","name":"Hof breath round","summary":"One seated round of deep breaths, then a calm empty-lung hold. Never in water or while driving.","duration":2,"minimumDuration":1,"category":"mindfulness","domain":"mind","focusAreas":["emotional-regulation","recovery"],"kind":"breath","instructions":"Sit or lie down. Thirty full breaths, then exhale and hold empty until you want air. Recover with a full inhale and a short hold. Minimum version: ten breaths, then tap I'm done.","steps":["Sit or lie down. Nowhere near water.","Follow the fill / let-go count for thirty breaths.","Hold empty, then recover with one full inhale when the coach says so."],"expert":"Inspired by Wim Hof — Wim Hof Method","relationship":"inspired","safety":"Never in water, never while driving. Stop if you feel dizzy, tingly, or unwell. Inspired by the Wim Hof Method; not the full course.","posture":"seated","equipment":[],"tags":["hof","breath","round","seated","deep","breaths","calm","empty","lung","hold","never","water","driving","wim","cold","mind","mindfulness","emotional-regulation","recovery"]},
		{"id":"huberman-sigh","name":"Physiological sigh","summary":"Two inhales through the nose, one long exhale through the mouth. Repeat for a minute.","duration":1,"minimumDuration":1,"category":"mindfulness","domain":"mind","focusAreas":["emotional-regulation"],"kind":"breath","instructions":"Inhale through the nose, sneak a second sip of air, then a long exhale through the mouth. Repeat.","steps":["Inhale through the nose.","Take a second, smaller sip of air at the top.","Exhale slowly through the mouth."],"expert":"Inspired by Andrew Huberman — Huberman Lab","relationship":"inspired","safety":"Stop if you feel dizzy, and keep breathwork out of water and off the road.","posture":"any","equipment":[],"tags":["physiological","sigh","two","inhales","through","nose","long","exhale","mouth","huberman","lab","neuroscience","mind","breath","any","mindfulness","emotional-regulation"]},
		{"id":"huberman-sunlight","name":"Morning sunlight","summary":"Step outside and look toward the sky, not at the sun. A few unshaded minutes after waking.","duration":2,"minimumDuration":1,"category":"health","domain":"body","focusAreas":["recovery","focus"],"kind":"gaze","instructions":"Go outside. Look toward the brightest part of the sky without staring at the sun. A few minutes is enough. Minimum version: one minute outdoors.","steps":["Step outside.","Face the sky, not the disk of the sun.","Stay until the two minutes pass, or until you've had a real dose of daylight."],"expert":"Inspired by Andrew Huberman — Huberman Lab","relationship":"inspired","safety":"Do not stare at the sun. Clouds still count.","posture":"standing","equipment":[],"tags":["morning","sunlight","step","outside","look","toward","sky","sun","few","unshaded","waking","huberman","lab","neuroscience","body","gaze","standing","health","recovery","focus"]},
		{"id":"huberman-nsdr","name":"NSDR downshift","summary":"Lie down, close the eyes, and follow a slow body scan without trying to fall asleep.","duration":5,"minimumDuration":1,"category":"mindfulness","domain":"mind","focusAreas":["recovery","emotional-regulation"],"kind":"scan","instructions":"Lie down. Close the eyes. Move attention slowly from the head to the feet. Stay with sensation, not sleep as a goal. Minimum version: the first three zones.","steps":["Lie down and close the eyes.","Scan from the face down through the torso.","Finish at the feet. Stay until the five minutes end, or until the nervous system has actually dropped."],"expert":"Inspired by Andrew Huberman — Huberman Lab","relationship":"inspired","safety":"","posture":"lying","equipment":[],"tags":["nsdr","downshift","lie","down","close","eyes","follow","body","scan","without","trying","fall","asleep","huberman","lab","neuroscience","mind","lying","mindfulness","recovery"]},
		{"id":"huberman-panorama","name":"Panoramic vision","summary":"Soften the gaze and take in the widest field you can. Let the visual field open for a minute.","duration":1,"minimumDuration":1,"category":"mindfulness","domain":"mind","focusAreas":["emotional-regulation","focus"],"kind":"gaze","instructions":"Stop focusing on a point. Soften the eyes and take in the periphery — walls, floor, ceiling — at once.","steps":["Look forward without locking on an object.","Notice the edges of your vision.","Keep the field wide for the minute."],"expert":"Inspired by Andrew Huberman — Huberman Lab","relationship":"inspired","safety":"","posture":"any","equipment":[],"tags":["panoramic","vision","soften","gaze","widest","field","let","visual","open","huberman","lab","neuroscience","mind","any","mindfulness","emotional-regulation","focus"]},
		{"id":"starrett-9090","name":"90/90 hip sit","summary":"Sit with both knees bent at 90°. Switch sides slowly and stay tall through the chest.","duration":2,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["mobility","knees"],"kind":"hold","instructions":"Sit on the floor with the front and back knee both bent near 90°. Switch sides without using your hands if you can. Minimum version: one side, slowly.","steps":["Sit into 90/90 on the first side.","Breathe and stay tall.","Switch sides and repeat."],"expert":"Inspired by Kelly Starrett — The Ready State","relationship":"inspired","safety":"Use your hands to switch if the hips complain. Pain-free only.","posture":"seated","equipment":[],"tags":["hip","sit","both","knees","bent","switch","sides","stay","tall","through","chest","starrett","ready","state","mobility","body","hold","seated","fitness"]},
		{"id":"starrett-couch","name":"Couch stretch","summary":"Back foot up on a couch or wall, upright torso, slow breaths. Stay in a pain-free range.","duration":2,"minimumDuration":1,"category":"fitness","domain":"body","focusAreas":["mobility"],"kind":"hold","instructions":"Back foot on a couch or wall, other foot in front. Keep the ribs stacked and breathe into the front of the hip. Minimum version: one side, then stand up.","steps":["Place the back foot up on the couch.","Bring the torso toward upright.","Breathe. Switch sides when the first hip has had enough."],"expert":"Inspired by Kelly Starrett — The Ready State","relationship":"inspired","safety":"Pad the back knee. Reduce range before you add intensity. Stop for sharp pain.","posture":"standing","equipment":["couch or wall"],"tags":["couch","stretch","back","foot","wall","upright","torso","breaths","stay","pain","free","range","starrett","ready","state","mobility","body","hold","standing","fitness"]},
		{"id":"starrett-t-spine","name":"Desk thoracic open","summary":"Hands on a desk, sit the hips back, and let the chest drop between the arms.","duration":1,"minimumDuration":1,"category":"health","domain":"body","focusAreas":["mobility","recovery"],"kind":"hold","instructions":"Hands on the desk, walk the feet back, and let the chest sink. Slow breaths into the upper back.","steps":["Hands on the desk, feet back.","Let the chest drop between the arms.","Three slow breaths, then stand up. Tap I'm done when the back feels open."],"expert":"Inspired by Kelly Starrett — The Ready State","relationship":"inspired","safety":"Gentle range only. Back off if the upper back or neck pinches or tingles.","posture":"standing","equipment":["desk"],"tags":["desk","thoracic","open","hands","sit","hips","back","let","chest","drop","between","arms","starrett","ready","state","mobility","body","hold","standing","health"]},
		{"id":"mckeown-light","name":"Breathe light","summary":"Nasal only. Make the breath quieter and a little smaller until you feel a mild air hunger.","duration":1,"minimumDuration":1,"category":"mindfulness","domain":"mind","focusAreas":["emotional-regulation","focus"],"kind":"breath","instructions":"Nasal breathing only. Reduce the volume until the breath is almost invisible and you feel a slight want for air.","steps":["Close the mouth.","Follow the quiet in / quiet out count.","Stay with the mild air hunger."],"expert":"Inspired by Patrick McKeown — Oxygen Advantage","relationship":"inspired","safety":"Keep it gentle. Sit down if you feel lightheaded.","posture":"seated","equipment":[],"tags":["breathe","light","nasal","breath","quieter","little","smaller","mild","air","hunger","mckeown","oxygen","advantage","buteyko","mind","seated","mindfulness","emotional-regulation","focus"]},
		{"id":"nestor-nasal","name":"Nasal minute","summary":"Close the mouth and breathe only through the nose, slow and quiet, for sixty seconds.","duration":1,"minimumDuration":1,"category":"mindfulness","domain":"mind","focusAreas":["recovery","focus"],"kind":"breath","instructions":"Mouth closed. Slow nasal inhales and longer nasal exhales. That's the whole minute.","steps":["Close the mouth.","Inhale with the four-count.","Exhale a little longer on the six-count."],"expert":"Inspired by James Nestor — Breath","relationship":"inspired","safety":"Stop if you feel dizzy, and keep breathwork out of water and off the road.","posture":"any","equipment":[],"tags":["nasal","close","mouth","breathe","through","nose","quiet","sixty","nestor","breath","mind","any","mindfulness","recovery","focus"]},
		{"id":"nestor-box","name":"Box breathing","summary":"Inhale 4, hold 4, exhale 4, hold 4. Keep it nasal if you can.","duration":2,"minimumDuration":1,"category":"mindfulness","domain":"mind","focusAreas":["emotional-regulation","focus"],"kind":"breath","instructions":"Inhale for four, hold four, exhale four, hold four. Nasal if you can. Count on the fingers. Minimum version: four cycles.","steps":["Inhale 4.","Hold 4.","Exhale 4, hold 4."],"expert":"Inspired by James Nestor — Breath","relationship":"inspired","safety":"Stop if you feel dizzy, and never use breath holds in water or while driving.","posture":"seated","equipment":[],"tags":["box","breathing","inhale","hold","exhale","nasal","nestor","breath","mind","seated","mindfulness","emotional-regulation","focus"]},
		{"id":"newport-shutdown","name":"Shutdown complete","summary":"Write the next action for each open loop, then say shutdown complete and leave the work.","duration":2,"minimumDuration":1,"category":"productivity","domain":"mind","focusAreas":["focus","discipline"],"kind":"task","instructions":"List every open work loop and the next physical action. Then say shutdown complete and stop working. Minimum version: three loops listed.","steps":["Write the open loops.","Put a next action next to each.","Say shutdown complete. Tap I'm done."],"expert":"Inspired by Cal Newport — Deep Work","relationship":"inspired","safety":"","posture":"seated","equipment":["notes"],"tags":["shutdown","complete","write","action","open","loop","say","leave","work","newport","deep","mind","task","seated","productivity","focus","discipline"]},
		{"id":"newport-one-task","name":"One-task open","summary":"Name one outcome, close every other tab, and begin the first visible move.","duration":2,"minimumDuration":1,"category":"productivity","domain":"mind","focusAreas":["focus"],"kind":"task","instructions":"Name one outcome. Close the extra tabs. Start the first visible move before the timer cares. Minimum version: the first move, nothing more.","steps":["Name the one outcome out loud.","Close everything else.","Do the first move, then tap I'm done if the open is complete."],"expert":"Inspired by Cal Newport — Deep Work","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["task","open","name","outcome","close","every","other","tab","begin","visible","move","newport","deep","work","mind","seated","productivity","focus"]},
		{"id":"harris-open-monitor","name":"Open monitoring","summary":"Sit still. Notice sounds, breath, and thoughts without following any of them.","duration":2,"minimumDuration":1,"category":"mindfulness","domain":"mind","focusAreas":["emotional-regulation","focus"],"kind":"scan","instructions":"Sit. Notice whatever appears — breath, sound, thought — and let it pass without a story. Minimum version: five sounds noticed.","steps":["Sit down and stop fidgeting.","Notice the next sound or thought.","Return, again, until the two minutes are honest."],"expert":"Inspired by Sam Harris — Waking Up","relationship":"inspired","safety":"","posture":"seated","equipment":[],"tags":["open","monitoring","sit","notice","sounds","breath","thoughts","without","following","any","harris","waking","mindfulness","mind","scan","seated","emotional-regulation","focus"]}
	]
}