Initial commit

2025-11-29 18:48:52 +08:00
commit 677126ffd0
12 changed files with 3849 additions and 0 deletions
--- a/skills/neurodivergent-visual-org/references/time-boxing.md
+++ b/skills/neurodivergent-visual-org/references/time-boxing.md
@@ -0,0 +1,289 @@
+---
+created: 2025-11-02T21:50
+updated: 2025-11-02T21:51
+---
+# Time-Boxing & Focus Sessions
+
+## Overview
+
+Time-boxing patterns help make time visible, create structure for open-ended work, and combat time blindness through visual boundaries and built-in breaks.
+
+## When to Use
+
+- User mentions time blindness or losing track of time
+- User needs structure for open-ended work
+- User struggles with "I'll just work until it's done" (leads to burnout)
+- User asks how to use Pomodoro or time-blocking
+- User needs help focusing or starting focused work
+- User mentions working too long without breaks
+
+## Pattern: Pomodoro Technique Breakdown
+
+Use when user wants to try Pomodoro or needs structured focus time.
+
+```mermaid
+flowchart LR
+    Start[Choose ONE task] --> Set[Set timer<br/>25 minutes]
+    
+    Set --> Work[Work on task<br/>No switching<br/>No checking phone]
+    
+    Work --> Timer{Timer done?}
+    
+    Timer -->|Yes| Break1[Take 5 min break<br/>Stand up<br/>Move around<br/>Get water]
+    Timer -->|Got distracted?| Restart[That's okay!<br/>Restart timer<br/>Try again]
+    
+    Break1 --> Count{Completed<br/>4 rounds?}
+    
+    Count -->|No| Set
+    Count -->|Yes| LongBreak[Take 30 min break<br/>Leave workspace<br/>Do something different]
+    
+    LongBreak --> Done[You did 4 rounds!<br/>That's 2 hours<br/>of focused work.<br/>Celebrate!]
+    
+    Restart --> Work
+    
+    style Start fill:#e1f5ff
+    style Work fill:#fff3cd
+    style Break1 fill:#d4f1d4
+    style LongBreak fill:#d4f1d4
+    style Done fill:#d4f1d4
+```
+
+**Key modifications for ADHD:**
+- ONE task only (write it down before starting)
+- Permission to restart if distracted
+- Mandatory breaks (not optional)
+- Physical movement in breaks
+- Celebration after 4 rounds
+- No guilt about needing to restart
+
+**If 25 minutes feels too long:** Try 15-minute work blocks with 3-minute breaks instead.
+
+## Pattern: Time-Blocked Day
+
+Use when user needs to plan their day with realistic time boundaries.
+
+```mermaid
+gantt
+    title Tuesday Work Day (Time-blocked)
+    dateFormat HH:mm
+    section Morning Routine
+    Wake up & coffee               :done, 08:00, 30m
+    Quick planning                 :done, 08:30, 10m
+    section Deep Work Block 1
+    Focus: Draft proposal          :active, 08:40, 50m
+    Break & movement               :09:30, 10m
+    Focus: Continue proposal       :09:40, 50m
+    section Mid-day
+    Lunch & rest                   :10:30, 45m
+    Light admin tasks              :11:15, 30m
+    section Meetings
+    Team standup                   :11:45, 30m
+    1:1 with manager               :12:15, 30m
+    section Deep Work Block 2
+    Break & reset                  :12:45, 15m
+    Focus: Review designs          :13:00, 45m
+    section Wrap Up
+    Reply to key emails            :13:45, 30m
+    Update tomorrow's plan         :14:15, 15m
+    Done for the day!              :milestone, 14:30, 0m
+```
+
+**Key features:**
+- Realistic work hours (6.5 hours, not 8+)
+- Breaks built in, not optional
+- Meetings grouped when possible
+- Deep work protected in blocks
+- "Done for the day" boundary
+- Buffer between activities
+
+**Rule of thumb:** Never schedule more than 5 hours of focused work per day.
+
+## Pattern: Focus Session Preparation
+
+Use when user has trouble starting focused work or needs a launch sequence.
+
+```mermaid
+flowchart TD
+    Start[Time for focus work] --> Check{Do you have<br/>enough energy?}
+    
+    Check -->|No| Skip[Pick a low-energy task<br/>instead, or rest<br/>Focus work requires fuel]
+    Check -->|Not sure| Quick[Try a 15-min session<br/>See how it feels]
+    Check -->|Yes| Prep[Prepare environment]
+    
+    Prep --> Setup[Setup checklist:<br/>✓ Phone on Do Not Disturb<br/>✓ Water bottle filled<br/>✓ Snack if needed<br/>✓ Timer ready<br/>✓ Task clearly defined]
+    
+    Setup --> Clear[Clear your head:<br/>2 min brain dump<br/>Write down distractions<br/>for later]
+    
+    Clear --> Start1[Start timer]
+    Start1 --> Work[Begin work<br/>Focus on ONE thing]
+    
+    Work --> Mid{Halfway check-in}
+    Mid -->|Going well| Keep[Keep going<br/>You're doing great]
+    Mid -->|Struggling| Adjust[Adjust:<br/>Take 2-min stretch<br/>Restate goal<br/>Continue or stop]
+    
+    Keep --> End[Timer done!]
+    Adjust --> Decision{Continue<br/>or stop?}
+    Decision -->|Stop| Early[Stopped early<br/>and that's okay<br/>You showed up]
+    Decision -->|Continue| End
+    
+    End --> Break[Take your break<br/>You earned it]
+    Early --> Break
+    
+    style Check fill:#fff3cd
+    style Work fill:#e1f5ff
+    style Break fill:#d4f1d4
+    style Early fill:#d4f1d4
+```
+
+**Pre-focus ritual matters:**
+- Reduces activation energy
+- Creates consistent cue
+- Removes barriers
+- Acknowledges energy check
+- Permission to stop if not working
+
+## Pattern: Daily Energy Mapping
+
+Use when user wants to plan their day around natural energy patterns.
+
+```mermaid
+flowchart LR
+    subgraph Morning["🌅 Morning (8am-11am)<br/>Peak Energy ⚡⚡⚡"]
+        M1[Deep work tasks<br/>Creative work<br/>Hard decisions<br/>Complex problems]
+    end
+    
+    subgraph Midday["☀️ Midday (11am-2pm)<br/>Medium Energy ⚡⚡"]
+        D1[Meetings<br/>Collaborative work<br/>Moderate tasks<br/>Light admin]
+    end
+    
+    subgraph Afternoon["🌤️ Afternoon (2pm-4pm)<br/>Lower Energy ⚡"]
+        A1[Routine tasks<br/>Email responses<br/>Organizing<br/>Light reading]
+    end
+    
+    subgraph Evening["🌙 Evening (4pm-6pm)<br/>Variable Energy ⚡ or ⚡⚡"]
+        E1[Social activities<br/>Exercise<br/>Personal projects<br/>OR rest]
+    end
+    
+    Morning --> Midday --> Afternoon --> Evening
+    
+    Note[Track your patterns<br/>for 1 week to find<br/>YOUR energy rhythm] -.-> Morning
+    
+    style Morning fill:#fef3c7
+    style Midday fill:#fed7aa
+    style Afternoon fill:#fecaca
+    style Evening fill:#ddd6fe
+```
+
+**Your energy patterns may differ:**
+- Night owls: Peak may be evening
+- After lunch dip: Common and valid
+- Medication timing: Affects energy windows
+- Sleep quality: Changes daily patterns
+
+**How to use:**
+1. Track energy for 1 week (simple 1-3 rating each hour)
+2. Notice patterns
+3. Schedule accordingly
+4. Adjust as needed
+
+## Pattern: Work Sprint Planning
+
+Use when user has a specific time-limited work session planned.
+
+```mermaid
+flowchart TD
+    Sprint[2-Hour Work Sprint] --> Before[Before starting:<br/>Define success]
+    
+    Before --> Goal[What would make<br/>this sprint worthwhile?<br/>Write it down]
+    
+    Goal --> Realistic{Is this realistic<br/>for 2 hours?}
+    
+    Realistic -->|No| Reduce[Cut scope in half<br/>Better to finish<br/>something than<br/>nothing]
+    Realistic -->|Yes| Structure[Structure the sprint]
+    Reduce --> Structure
+    
+    Structure --> Blocks[Break into blocks:<br/>0-45min: Main work<br/>45-50min: Break<br/>50-90min: Continue<br/>90-95min: Break<br/>95-120min: Finish up]
+    
+    Blocks --> Start[Set timer & start]
+    
+    Start --> Execute[Work the plan]
+    
+    Execute --> End{Sprint complete}
+    
+    End -->|Finished goal| Win[Celebrate!<br/>You did it]
+    End -->|Made progress| Good[Progress is success<br/>Not finishing is okay]
+    End -->|Struggled| Learn[What got in the way?<br/>Adjust next time<br/>You still showed up]
+    
+    style Goal fill:#e1f5ff
+    style Win fill:#d4f1d4
+    style Good fill:#d4f1d4
+    style Learn fill:#fff3cd
+```
+
+**Important mindset shifts:**
+- Progress = success (not just completion)
+- Finishing ≠ working well
+- Struggle = data for next time
+- Showing up = worthy of recognition
+
+## Pattern: Break Structure
+
+Use when user forgets breaks or doesn't know what to do during breaks.
+
+```mermaid
+flowchart LR
+    Working[Working...] --> Break{Break time!}
+    
+    Break -->|5-min break| Short[Short Break Menu:<br/>Pick ONE thing]
+    Break -->|15-30 min break| Long[Long Break Menu:<br/>Pick 2-3 things]
+    
+    Short --> S1[Stand & stretch<br/>Walk to window<br/>Get water<br/>Pet your pet<br/>Close eyes<br/>Look outside]
+    
+    Long --> L1[Go outside<br/>Eat a snack<br/>Move your body<br/>Call a friend<br/>Read something fun<br/>Lie down]
+    
+    S1 --> Back1[Timer set?<br/>Come back when ready]
+    L1 --> Back2[Timer set?<br/>Come back when ready]
+    
+    Back1 --> Next[Next work block]
+    Back2 --> Next
+    
+    style Break fill:#d4f1d4
+    style Short fill:#fff3cd
+    style Long fill:#fef3c7
+```
+
+**Break guidelines:**
+- Breaks are NOT for chores
+- Breaks are NOT for scrolling phone (usually makes you more tired)
+- Breaks ARE for actual rest
+- Physical movement helps more than screens
+- Going outside > staying at desk
+
+## Language Guidelines
+
+**Use time-aware, permission-giving language:**
+
+✅ DO:
+- "Set a timer to make time visible"
+- "If 25 minutes feels too long, try 15"
+- "You can stop early if it's not working"
+- "Breaks are mandatory, not optional"
+- "Track your energy to work WITH your brain"
+- "Progress counts, even without finishing"
+
+❌ DON'T:
+- "Just focus for longer"
+- "You should be able to do 8 hours"
+- "Breaks are for later"
+- "Keep pushing through"
+- "Everyone else can focus longer"
+
+## Time Estimate Tips
+
+When creating time-boxed plans:
+- Start with LESS time than you think you need
+- Account for startup time (5-10 min to get into flow)
+- Build in 5-min buffers between blocks
+- Plan for 60-70% of available time, not 100%
+- Include breaks in the total time calculation
+- Remember: 4 hours of focused work = full day