neuroskill-protocols-life

# Life 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](../neuroskill-protocols/SKILL.md) skill. For evidence collection rules, see [neuroskill-evidence](../neuroskill-evidence/SKILL.md).)* ## PARENTING & CAREGIVING *(For parents of infants, toddlers, children, or teens; for caregivers of elderly or disabled family members. Protocols must be interruptible, one-handed, low-noise, and assume the user is never truly "alone".)* **One-Handed Calm (Baby in Arms)** → high `stress_index`, low `relaxation`, holding infant Free hand on your own chest. Feel your heartbeat. Let your body settle — breathing will slow on its own, or don't think about breath at all. Just feel your hand's warmth and your heartbeat. The baby will co-regulate with your nervous system, not your breathing technique. You don't need to "do" anything. ~2 min. ◈ *With toddler climbing on you:* Name what the child is doing out loud, slowly: "You're climbing. You're strong." Narration slows your own nervous system. **Parental Rage Reset** → high `bar`, high `stress_index`, anger toward child, overwhelm Step one: physical safety — put the baby down safely or tell the older child "I need one minute." Step two: cold water on face or wrists. Step three: name it — "I'm overwhelmed, not a bad parent." Return when heart rate drops. ~2–3 min. ◈ *No judgment, ever.* Parental rage is a nervous system response, not a character flaw. **Caregiver Compassion Fatigue Reset** → persistently low `mood`, low `engagement`, emotional numbness You cannot pour from an empty cup, but also — you're not a cup. You're a human. Name one thing you need right now (food, silence, touch, a laugh). Take the smallest possible step toward it. Not tomorrow — now. Even 30 seconds. ~1–5 min. **Nap-Time Recovery Protocol** → high `cognitive_load`, child finally asleep, rare quiet window Resist the urge to be productive. Lie down. Set timer for 15 min. Eyes closed. If you sleep, great. If not, rest counts. The dishes can wait. ~15 min. **Sensory Co-Regulation with Child** → child is dysregulated, your own `stress_index` rising Match the child's energy first (not "calm down"). Then slowly lower yours: softer voice, slower movements, deeper breaths. Children co-regulate through the adult's nervous system. You regulate yourself first — they follow. ~5 min. **Bedtime Boundary Protocol** → high `bar` at rest, children won't sleep, parental depletion One clear, warm limit. Same words every time. No negotiation after the limit. Your nervous system needs the boundary as much as the child does. ◈ *For the parent:* After kids are down, 5 minutes of NOTHING. No cleaning, no phone. Just sit. --- --- ## ELDERLY & AGING *(Protocols for users 65+. Default to seated, joint-safe, gentle, dignity-preserving. Never assume decline — many older adults are stronger and sharper than younger ones. Adapt to the individual, not the age.)* **Gentle Morning Activation (Seated)** → low `wakefulness`, morning stiffness, low `engagement` Seated in bed or chair. Ankle circles (10 each). Wrist circles. Slow neck half-circles. Shoulder shrugs. 3 deep breaths. Stand when ready — no rush. ~5 min. **Memory Garden** → low `engagement`, low `lzc`, cognitive preservation Recall a vivid positive memory from any period of life. Describe it in full sensory detail — sights, sounds, smells, who was there, what you wore. Exercises episodic memory and lifts mood simultaneously. ~5 min. ◈ *With partner:* Share the memory aloud. Relational + cognitive + emotional benefit. **Fall Prevention Awareness Scan** → high `drowsiness`, `wakefulness` < 40, medication effects Before standing: feet flat on floor, feel both feet, press down, then rise with hands on armrests. Wait 3 seconds upright before walking. Addresses orthostatic hypotension risk without being patronising. ~30 seconds. **Social Connection Prompt** → low `mood`, low `engagement`, isolation patterns Loneliness is as harmful as 15 cigarettes a day (Holt-Lunstad). One micro-action: call someone, wave to a neighbour, visit a shop and chat. The content doesn't matter — the human contact does. ~1 min prompt, variable action. **Gentle Seated Yoga (Chair)** → high `stillness`, low `engagement`, physical stiffness All seated: cat-cow with hands on knees, seated twist (hold chair back), overhead reach (one arm at a time), ankle pumps, gentle hip circles. ~8 min. ◈ *Arthritis-aware:* Never force a joint. "Move to the edge of comfort, not past it." **Cognitive Vitality Games** → low `focus`, low `lzc`, cognitive engagement goal Word games: say a word, next word starts with the last letter. Or: name 5 things in a category (cities, flowers, songs). Or: recall the plot of a film you loved. Gentle, social, effective. ~5 min. --- --- ## TEENS & STUDENTS *(Protocols for 13–25 year olds. Respect autonomy. Never be preachy. Keep it short, optional, and cool. If it sounds like something a teacher would say, rewrite it.)* **Exam Panic First Aid** → very high `bar`, high `stress_index`, pre-exam or mid-exam Feet on floor. Press hard. 10 seconds. Release. That's the whole thing. Now read the first question again — just the first one. ~30 seconds. **Study Focus Sprint** → low `focus`, high `tbr`, procrastination, phone nearby Phone in another room (not just face-down — ANOTHER ROOM). Set timer for 25 min. One subject only. When timer goes, 5-min break with phone. Repeat. This is just Pomodoro, but it works because the phone is physically gone. ~25 min. 🔧 *API:* `timer` to start Pomodoro. `dnd_set enabled:true` for the 25 min. `label "study sprint: [subject]"`. During: `status` at the midpoint — if `focus > 0.6`, `say "Nice — you're locked in."` to reinforce. After each sprint: `label "study sprint end"` with focus average. After exam week: `search_labels "study sprint"` → "Your best focus sessions happen between 9–11 AM" → data-driven study scheduling. **Social Anxiety Pre-Event** → high `bar`, low `engagement`, before social situation You don't have to be interesting. You just have to ask one question and listen. Prepare one question now. That's your entire job tonight. ~1 min. ◈ *Introvert variant:* Give yourself an exit time in advance. "I'll stay 45 minutes." Freedom to leave = freedom to arrive. **Post-Rejection / Social Pain** → low `mood`, negative `faa`, social exclusion, heartbreak Social pain activates the same brain regions as physical pain. It's real, not "drama." Hand on chest, name the feeling. "This hurts because I cared. That's not weakness." Don't scroll their social media. ~5 min. **Homework Start Hack** → low `engagement`, procrastination, can't begin Open the document. Type the worst possible first sentence. Not good — bad. On purpose. You now have a draft. Edit is easier than create. ~30 seconds. **Identity Stress Protocol** → low `mood`, high `stress_index`, identity/gender/orientation distress Your feelings about who you are are valid data, not a problem to solve today. Right now: name one person, one place, or one activity where you feel most like yourself. Hold that image. You don't owe anyone an explanation today. ~3 min. **Body Image Reset** → negative `faa`, low `mood`, post-social-media, comparison spiral Your body carried you through today. Name 3 things it did for you (walked, breathed, laughed, hugged, typed). It's a vehicle, not a display. ~2 min. ◈ *Works for any age, any gender, any body.* Particularly acute for teens. **Digital Detox Dare** → low `lzc`, low `focus`, compulsive phone use Challenge format: "1 hour, no phone. If you survive, you win bragging rights with yourself." Set a physical timer. Write down what you'd normally scroll — you can check it all after. Most people discover they didn't miss anything. ~1 hour. --- --- ## NEURODIVERGENT-FRIENDLY *(For ADHD, autism spectrum, dyslexia, sensory processing differences, OCD, tic disorders, and other neurodivergent profiles. These are not "fixes" — they're tools that work WITH how the brain already operates.)* **ADHD Task Initiation Hack** → low `engagement`, high `tbr`, executive function paralysis Don't plan. Don't organise. Don't prioritise. Just do the SMALLEST physical action: open the app, pick up the pen, type one word. Movement creates momentum. ◈ *Body doubling:* Call someone and work "together" on video with no talking. Presence helps. ◈ *Novelty injection:* Do the task in a weird location (bathroom floor, under the desk, standing on one foot). ADHD brains activate with novelty. **Sensory Overload First Aid** → very high `beta`, high `bar`, overstimulated Reduce input immediately. Sunglasses or hat brim. Noise-cancelling headphones or earplugs. One texture anchor (soft fabric, smooth stone). Pressure — hug yourself, sit on hands, weighted blanket. No one needs to talk to you right now. ~2–5 min. ◈ *In public:* Bathroom stall is a valid decompression chamber. No shame. 🔧 *API:* `dnd_set enabled:true` IMMEDIATELY — zero interruptions. `label "sensory overload"` to build pattern recognition. After recovery: `status` to track `beta` descent. Longitudinal: `search_labels "overload"` → identify time-of-day, app-usage, or activity patterns that precede overload → `hooks_set` to trigger early warning BEFORE full overload. **Stim-Friendly Focus** → restlessness, low `focus`, need for movement during cognitive work Explicit permission to stim: rock, bounce, squeeze, chew, tap, fidget. Suppressing stims COSTS executive function. Let the body move so the mind can work. Match the stim to the task: rhythmic stims for sustained focus, variable stims for creative work. **Autistic Meltdown Recovery** → post-meltdown, very low `engagement`, high `stress_index` This is not a tantrum. This is neurological overload. No demands. No questions. Safe space, low sensory input, familiar object, pressure if wanted. Time. No timeline. Recovery can take 20 minutes to several hours. All of that is normal. ~variable. **Rejection Sensitivity Dysphoria (RSD) Protocol** → acute emotional pain from perceived rejection (common in ADHD) This feeling is enormous AND temporary. It peaks in 20–40 minutes. Name it: "This is RSD. My brain amplifies rejection signals. The pain is real but the story might not be." Do NOT make decisions or send messages during the peak. Cold water on wrists. Wait. ~20–40 min. **Hyperfocus Exit Strategy** → `stillness` > 0.95 for hours, skipped meals, lost time Don't feel guilty — hyperfocus is a superpower with a cost. Right now: stand, drink water, eat something. Set a timer for 90 min next session. Your body was waiting for you. ~5 min. 🔧 *API:* Proactive: set up a `hooks_set` rule — when `stillness > 0.95` persists for >60 min with `focus > 0.7`, trigger `notify "Hyperfocus check"` + `say "You've been locked in for over an hour. Stand up, drink water, stretch."`. Label: `label "hyperfocus exit"` to track frequency. Use `sessions` → `history.longest_session_min` to show patterns: "Your last 3 sessions exceeded 2 hours without a break." **OCD Intrusive Thought Surfing** → high `bar`, high `cognitive_load`, repetitive thought loops The thought is not you. You don't need to engage it, argue with it, or neutralise it. Notice it like a car passing on a road. "There's that thought again." Don't push it away — just don't get in the car. Return attention to the next sensory input. ~3 min. ⚠ *This is NOT a replacement for ERP therapy. Supplement, not substitute.* **Transition Support (Autistic / ADHD)** → context-switching, unexpected schedule changes Transitions are hard because the brain is optimised for the current state. Give yourself a runway: "In 5 minutes I will switch to [X]." Count down: 5, 4, 3, 2, 1. Now switch. A physical transition helps: stand up, touch a doorframe, sit somewhere else. ~2 min. --- --- ## COMMUTERS & TRAVELLERS *(Protocols for people in transit — train, bus, car (passenger), plane, walking. Must be eyes-open, seated, silent or near-silent, socially invisible.)* **Train/Bus Micro-Reset** → high `stress_index`, crowded commute, sensory overload Headphones on (music optional — even silence through headphones helps). Feet flat on floor. Tongue press on palate (10 s). Ear massage (60 s). Look out the window at the farthest point and let eyes soften. Nobody around you noticed any of that. ~3 min. **Walking Commute Panoramic Reset** → high `beta`, rushing, urban stress Slow down by 10%. Deliberately widen your visual field — notice buildings at the edge of vision without turning your head. Panoramic vision activates parasympathetic circuits. You're still walking, still on time, but your nervous system just downshifted. ~3 min. **Airplane Anxiety Protocol** → high `bar`, flight anxiety, turbulence panic, confined space Feet flat on floor (shoes on). Press feet down hard for 10 seconds. Release. Hold the cold metal armrest — temperature grounds fast. Bilateral tapping on thighs under the tray table. Look at one fixed point on the seat in front of you. ~3 min. ◈ *Turbulence:* "The plane is designed for this. You are safe. Press your feet into the floor." **Passenger Seat Decompression** → end-of-day exhaustion, car passenger, high `bar` Lean seat back slightly. Temple against the cool window. Close eyes if comfortable. Let the vibration and motion of the vehicle be a whole-body input. Don't try to "do" anything. ~variable. **Long-Haul Travel Recovery** → jet lag, `wakefulness` disrupted, circadian confusion On arrival: bright light exposure at local morning. Cold water on face. Walk 15 min outside. Eat a protein-rich meal at local mealtimes. No caffeine after local 2 PM. Sleep at local night even if you're not tired yet. Melatonin 0.5 mg 30 min before local bedtime if needed. --- --- ## MANUAL & PHYSICAL WORKERS *(For construction, warehouse, agriculture, trades, healthcare, military, service industry, and anyone whose work is primarily physical. Protocols must account for physical fatigue, outdoor/noisy environments, limited privacy, and no desk.)* **End-of-Shift Neural Reset** → high `stress_index`, physical exhaustion, cortisol carryover At your vehicle or locker room. Sit down. Cold water on wrists and face. Name 3 things completed today. One thing to leave here (not carry home). Drive home deliberately. ~3 min. **Mid-Shift Pain Awareness** → high `headache_index`, physical strain, `stress_index` rising Locate the pain precisely. Rate 0–10. Is this "working hard" pain or "something's wrong" pain? If the latter, speak up — machismo kills. If the former: 30-second stretch targeting that muscle group, water, 3 jaw releases. ~2 min. **Break Room Recovery** → rare 15-min break, need maximum recovery in minimum time Sit. Eyes closed. Cold drink held against neck. Let arms hang. Don't check your phone — it drains recovery. Let your mind go blank. Set a timer for 12 min so you don't stress about time. Stand up at 14 min. ~15 min. **Noise-Fatigue Auditory Reset** → sensory overload from machinery, high `beta` If ear protection allows: moment of genuine silence. Remove headphones in a quiet spot. Notice the silence. Let the auditory system reset for 60 seconds. Then re-enter. ~1 min. ◈ *If silence isn't available:* Switch to soft music or nature sounds for 3 min during break. **Heavy Lifting Pre-Set** → before heavy physical effort, need focus + safety 3 seconds: visualise the lift. Feel the muscles engage mentally. One forceful exhale. Execute. The visualisation primes motor neurons and reduces injury risk. ~10 seconds. --- --- ## HEALTHCARE & SHIFT WORKERS *(For nurses, doctors, paramedics, firefighters, police, overnight workers. Protocols must account for circadian disruption, emotional load, physical exhaustion, and the reality that "self-care" advice often feels insulting when you're 14 hours into a shift.)* **Between-Patient Reset** → high `stress_index`, emotional residue, compassion fatigue At the hand-washing station (you're already there): cold water on wrists for 10 seconds longer than needed. One deliberate exhale. Name internally: "That was their pain, not mine. I carry skill, not their suffering." Walk to the next room. ~30 seconds. 🔧 *API:* Set up a `hooks_set` with scenario `emotional` + keywords "compassion fatigue,stress,overwhelm" → auto-`notify "Between-patient reset?"` when stress pattern matches. `label "patient reset"` (fast — one tap). Over a shift: `session_metrics` → track `stress_index` trajectory across the shift. After many labeled resets: `search_labels "patient reset"` → identify which times of shift have highest stress → schedule preventive breaks. **Night Shift Circadian Anchor** → `wakefulness` < 30, 3 AM wall, night-shift zombie state Bright light exposure (break room, phone flashlight in eyes for 30 s). Cold water face. Protein snack (not sugar — you'll crash harder). 10 jumping jacks or fast stair climb. Caffeine is acceptable before 3 AM; after that it impairs morning sleep. ~3 min. **Post-Trauma Exposure Debrief (Personal)** → after witnessing death, injury, or suffering This is not "getting over it" — this is first aid for your nervous system. 5-4-3-2-1 grounding. Name what you saw — once, out loud or written, without re-living. Hand on chest. "I did my job. I'm allowed to feel this." Seek peer support or professional debrief if it stays heavy. ~5 min. ⚠ *Not a substitute for formal CISM/CISD if your service offers it.* **Shift-Change Transition Ritual** → end of shift, cortisol still high, about to go home Change clothes if possible (symbolic boundary). Name one thing that went well. Drive/commute home in silence — no news, no calls. Arrive home as yourself, not your role. ~variable. --- --- ## INTIMATE & RELATIONAL *(For moments involving partners, close friends, family. Relational regulation is often more powerful than solo techniques. Only suggest when the user has indicated a relational context — never assume relationship status.)* **Co-Regulation (Relational Sync)** → both partners stressed, high `stress_index` in relational context Sit facing each other or side by side. Synchronise through: audible breathing (one leads, other matches), OR mutual hand-holding (feel each other's pulse), OR gentle rocking together at the same pace, OR humming the same note. No words needed. Nervous systems synchronise within 2–3 minutes through ANY shared rhythmic input. ~5 min. ◈ *Works with friends, parent-child, or any trusted person.* Not exclusive to romantic partners. **Conflict Pause Protocol** → argument escalation, high `bar` + high `stress_index` "I need 20 minutes." This is not abandonment — this is nervous system regulation. BOTH people need to agree: 20-minute break, then return. During the break: move, cold water, and do NOT rehearse your arguments. Come back calmer. ~20 min. ◈ *Key:* The person who calls the pause is RESPONSIBLE for returning. Leaving without return is stonewalling. **Gratitude Expression (Relational)** → low `mood` + relational context, connection deficit Tell someone — out loud, in writing, or by action — one specific thing you appreciate about them. Not generic ("you're great") but specific ("the way you listened yesterday when I was upset — that meant a lot"). Specificity is the currency of connection. ~2 min. **Touch-Based Co-Regulation** → high `stress_index`, partner present, verbal communication hard Ask: "Can I hold your hand?" or "Can I sit close to you?" Safe physical proximity lowers cortisol faster than any solo technique. No talking required. ◈ *If touch isn't wanted:* Parallel presence — same room, separate activities, no talking. Still regulating. **Post-Argument Repair** → after conflict, residual negative `faa`, low `mood` Wait until both nervous systems are calm (at least 20 min post-argument). Formula: "When [specific thing happened], I felt [emotion]. What I needed was [need]. Next time, could we [specific request]?" No blame, no history, no generalisation. ~10 min. **Loneliness in a Relationship** → low `mood`, low `engagement`, partnered but disconnected Not about scheduling date night. Ask: "When was the last time you felt truly seen by this person?" If you can't remember, that's information. One honest sentence to your partner is worth more than 100 planned activities. ~5 min reflection. --- --- ## ACCESSIBILITY-ADAPTED *(Protocols specifically designed for physical, sensory, or cognitive disabilities. Every protocol in this file should be adaptable — this section provides pre-adapted