neuroskill-protocols-routines

name	neuroskill-protocols-routines
description	Morning routines, workout/gym, hydration, bathroom and movement break protocols — daily rituals and exercise-adjacent interventions.

Routines Protocols

(This is a domain sub-skill of the neuroskill-protocols repertoire. For the personalisation engine, API integration guide, modality router, and matching guidance, see the parent neuroskill-protocols skill. For evidence collection rules, see neuroskill-evidence.)

MORNING ROUTINES

(Offer at session start when wakefulness is low, or the user mentions just waking up.)

Gentle Morning Wake-Up → wakefulness < 50, mild grogginess Supine stretches (cat-cow, knees-to-chest, spinal twist) + activation (5 deep breaths, OR 3 deliberate yawns, OR cold water on face, OR vigorous palm-rubbing for warmth) + gratitude anchor + intention for the day. Eases cortisol-awakening response. ~10 min.

Energising Morning Activation → wakefulness < 35, flat mood, low engagement Sun salutation verbal guide (5 rounds) + cold water face splash + activation (kapalabhati 30 pumps, OR 20 jumping jacks, OR vigorous arm pumps, OR fast march in place for 60 s)

• 1-minute power posture. The cold water + movement combination is equally effective without any breath technique. ~12 min.

Morning Clarity Ritual → low focus at day start, cognitive_load carryover from yesterday Brain-dump journal cue → prioritise top 3 → set daily intention → commitment seal (3 slow breaths, OR speak the intention aloud once, OR write it on a sticky note and place it visible, OR clap once decisively). The seal is a ritual close — any form works. ~8 min. 🔧 API: status → show yesterday's sleep summary ("You got 6.5 hours, 18% deep sleep"). sessions → streak ("Day 12 in a row!"). label "morning intention: [user's intention]". Later: search_labels "morning intention" → review what intentions led to the best focus sessions. compare mornings-with-ritual vs mornings-without to show the habit's EEG impact.

Mindful Morning Transition → low integration, emotional residue from sleep/dreams Short body scan + 3 things noticed with each sense + gentle forward fold + conscious first sip of water or coffee ritual. ~7 min.

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WORKOUT & GYM PROTOCOLS

(Offer when the user mentions gym/training. Also relevant post-workout when hr or stress_index is elevated.)

Pre-Workout Neural Primer → before training; low engagement or wakefulness Activation (10 diaphragmatic breaths, OR cold water face splash, OR 3 deliberate yawns) + dynamic mobility (arm swings, hip circles, leg swings, ankle rolls) + CNS excitation burst (10 jumping jacks or rapid foot taps) + session intention. The mobility and excitation burst are the core — the opening activation modality is flexible. ~8 min.

Pre-Workout Focus Lock → before skill/heavy session; needs calm precision Calming phase: box breathing (5 rounds), OR ear massage (60 s per ear), OR slow bilateral tapping (90 s). Then: single-lift visualisation (feel the movement). Then: arousal spike — sharp inhale + explosive exhale, OR palm clap, OR cold water on face, OR isometric full-body clench (10 s) + release. ~6 min.

Intra-Workout Recovery Micro-Set → between heavy sets; hr elevated, high stress_index Quick recovery: slow exhale-dominant breaths (4 in / 8 out), OR cold water sip + cold wrist splash, OR just walk slowly for 60 s + shake out hands and shoulders. Re-set intention for next set. The shake-out + intention is the core. ~90 seconds.

Post-Workout Cool-Down & Integration → after training; hr still elevated, high lf_hf_ratio 5 min slow walk cue + static stretch sequence (quads, hamstrings, hip flexors, chest, lats, calves) + parasympathetic activation: cardiac coherence breathing (6 breaths/min, 5 min), OR humming through each stretch (vagal toning), OR just slow walking + cold water on wrists (passive recovery). Hydration + gratitude note. ~15 min.

Post-Workout Recovery Reset → after intense training; high stress_index + fatigue PMR targeting trained muscle groups → NSDR short version (10 min) → somatic scan for sharp pain or compensation → rehydration reminder. ~20 min.

Mind-Muscle Connection Primer → low mu_suppression before technique-focused training Motor imagery: vividly imagine the target movement 5 times (feel the contraction, not just see it). Activates motor cortex before physical execution. ~5 min.

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HYDRATION & WATER BREAKS

(Keep short. Offer proactively after long sessions, elevated hr or cognitive_load, or when the user hasn't mentioned drinking in a while.)

Hydration Reminder → any long session, hr mildly elevated, dry-mouth mention "Time for a full glass of water." Optionally pair with a 60-second standing break.

Mindful Water Break → mid-session, high cognitive_load, post-stress spike Step away, fill a glass, drink slowly — notice temperature, taste, sensation. ~2 min.

Hydration + Eye Reset → long screen block, high spectral_centroid Water + 20-20-20 vision reset back-to-back. Efficient double reset. ~3 min.

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BATHROOM & MOVEMENT BREAKS

(Short and practical. Offer after long unbroken sessions or stillness > 0.9 for >45 min.)

Bathroom Break Prompt → high stillness, long session, restlessness cue "Good time for a bathroom break — stand, walk, come back fresh."

Break + Reset on Return → after any bathroom or movement break Quick reset: 2 standing breaths, OR full-body shake (5 s), OR cold water on wrists, OR squeeze fists and release. Then re-read today's intention → sit back down. <60 s.

Movement Snack → stillness > 0.9 for >45 min, low engagement Walk to another room and back (30 s), refill water, 10 calf raises. ~2 min.

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