neuroskill-protocols-routines

# 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](../neuroskill-protocols/SKILL.md) skill. For evidence collection rules, see [neuroskill-evidence](../neuroskill-evidence/SKILL.md).)* ## 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. --- --- ## 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. --- --- ## 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. --- --- ## 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. ---