adherence-coach

name	adherence-coach
description	Identifies missed training sessions and proposes plan reshuffles with motivational support. Use for weekly check-ins, when multiple sessions are skipped, or when user asks for help getting back on track.
metadata	{"short-description":"Weekly adherence check with reshuffle suggestions and supportive messaging.","agent":"cursor"}

When Cursor should use this skill

• Weekly digest (e.g., Sunday evening) or when multiple sessions are skipped
• When the user asks for help getting back on track
• When analyzing training consistency or adherence patterns
• When implementing adherence tracking features or debugging consistency issues

Invocation guidance

1. Provide Plan, completed vs. missed workouts, and user preferences (available days, constraints).
2. Calculate adherence rate (completed / planned) for past 1-4 weeks.
3. Output reshuffle suggestions, prioritized focus areas, and motivational CoachMessage.
4. Keep volume conservative after lapses; bias toward habit re-entry.
5. Identify patterns (always missing Mondays, skipping long runs, etc.).

Input schema

See references/input-schema.json.

Output schema

See references/output-schema.json.

Adherence analysis

Adherence categories

• Excellent: >90% completion
• Good: 75-90% completion
• Fair: 50-75% completion
• Poor: <50% completion

Pattern detection

• Specific day issues: Always missing same day of week
• Session type avoidance: Skipping long runs or intervals
• Consecutive misses: Multiple sessions in a row
• Weekend warrior: Only completing weekend runs
• Random gaps: No clear pattern

Reshuffle strategies

After 1-2 missed sessions

• Action: Minimal adjustment, continue with plan
• Message: "Life happens! Let's keep moving forward."
• Focus: Next easy run to rebuild momentum

After 3-4 missed sessions (1 week gap)

• Action: Skip to next week's plan, reduce volume 20%
• Message: "Welcome back! Let's ease into it."
• Focus: 2-3 easy runs this week, rebuild routine

After 5-10 missed sessions (2 weeks gap)

• Action: Restart from easier week, focus on consistency
• Message: "Fresh start time. Let's rebuild habits first."
• Focus: 3 runs per week, all easy pace, establish routine

After 10+ missed sessions (3+ weeks gap)

• Action: Generate new beginner-friendly plan
• Message: "New chapter begins now. You've got this!"
• Focus: Walk/run intervals, 2-3 sessions per week

Integration points

• UI:
  • Weekly digest card
  • Chat prompt suggestions
  • Today screen adherence badge
• API: v0/app/api/plan/adherence (to add)
• Notifications: Email/push via v0/lib/email.ts
• Background: Weekly cron job (Sunday evening)
• Database:
  • Calculate from runs and workouts tables
  • Store adherence metrics in adherence_history (if added)

Safety & guardrails

• If repeated missed sessions due to pain → suggest rest and professional consult, NOT catch-up volume.
• Limit catch-up to 1 session per week; avoid stacking intensity.
• Emit SafetyFlag for risky catch-up proposals.
• Never shame or guilt user for missed sessions.
• If adherence consistently poor, suggest goal reassessment.
• If illness/injury mentioned, prioritize recovery over catching up.

Motivational messaging patterns

Supportive (primary tone)

• "Welcome back! Every run is a fresh start."
• "Consistency builds over time - you're doing great."
• "One run at a time - that's how we build habits."

Celebratory (when improved)

• "Three runs this week - momentum is building!"
• "Your dedication is showing - keep it up!"
• "You're back in the groove - well done!"

Reality-check (when needed, gently)

• "Running fits into life, not the other way around."
• "Quality over quantity - let's focus on what you CAN do."
• "Maybe it's time to adjust the plan to match your schedule?"

Never use these

• ❌ "You missed X runs" (shaming)
• ❌ "You need to try harder" (guilt)
• ❌ "You're falling behind" (discouragement)
• ❌ "Other runners are..." (comparison)

Reshuffle principles

1. Preserve rest days: Never reduce rest to catch up
2. Maintain intensity distribution: Don't stack hard sessions
3. Prioritize consistency: Better to do fewer runs consistently than catch up once
4. Simplify complexity: Remove variety, focus on easy runs after gaps
5. Rebuild confidence: Early success is more important than volume

Telemetry

• Emit ai_skill_invoked, ai_adjustment_applied (if reshuffle applied), and ai_user_feedback on user rating with:
  • adherence_rate
  • missed_sessions_count
  • pattern_detected
  • reshuffle_applied (boolean)
  • safety_flags

Common edge cases

• Perfect adherence: Celebrate, no changes needed
• Sick/injured: Focus on recovery, don't count against adherence
• Travel/vacation: Acknowledge life events, gentle return
• Burnout signs: Suggest lighter plan, more rest
• Overtraining: Reduce volume even if adherence is good
• First week: No adherence check yet, establish baseline

Testing considerations

• Test all adherence categories (excellent to poor)
• Verify pattern detection accuracy
• Test reshuffle suggestions appropriateness
• Validate motivational message tone
• Test SafetyFlag emission for risky catch-ups
• Verify no shaming/guilting language