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Social media, digital addiction, screen time, and attention restoration protocols — interventions for doom-scrolling, phone compulsion, FOMO, comparison, dopamine reset, and digital sunset.
Codex 또는 Claude로 설치 이 Prompt를 복사해 Codex, Claude 또는 다른 어시스턴트에 붙여 넣으면 Skill 페이지를 검토하고 설치를 진행할 수 있습니다.
SOC 직업 분류 기준
| name | neuroskill-protocols-digital |
| description | Social media, digital addiction, screen time, and attention restoration protocols — interventions for doom-scrolling, phone compulsion, FOMO, comparison, dopamine reset, and digital sunset. |
(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.)
(Never shame. Approach with curiosity and warmth. Post-scroll EEG often shows low focus,
low lzc, scattered engagement, crashed faa or mood.)
Pre-Scroll Intention Check → before opening any social media app Pause (3 breaths, OR tongue press 10 s, OR just close your eyes for 5 seconds). Ask: why am I opening this? Set a time limit (10 min) and exit cue. ~1 min. The pause is the intervention — the modality of the pause doesn't matter.
Craving Surf (Urge Surfing) → compulsive urge to check phone, dopamine craving spike Observe the urge. Locate in body. Rate 0–10. Watch it rise and fall without acting. Most urges peak in 90 seconds if not fed. ~3 min.
Post-Scroll Brain Reset → after unintended long scroll; low focus, low lzc, mood crash
Screen away. Reset: 5 slow breaths, OR stand up and shake your whole body for 10 seconds,
OR cold water on face, OR just look at the farthest thing you can see for 30 seconds.
Body scan — notice quality of mind. 2-min outdoor/window gaze. One deliberate
re-engagement with something meaningful. ~8 min.
Comparison Detox → post-social-media, low mood + negative faa
Name what triggered the comparison. Envy Alchemy reframe. Write one real, unperformable
good thing in your own life. ~5 min.
Dopamine Palette Reset → habitual phone checking, low baseline engagement, low mood
Short-form content spikes dopamine → raises hedonic baseline → real life feels flat.
Identify 3 sustained-reward activities. Commit to one today. No screen. ~5 min to set intention.
Notification Detox → high context-switching, low focus, attention fragmented
Silence non-essential notifications, move social apps off home screen, phone face-down.
Frame as an experiment, not a permanent rule. ~3 min.
Mindful Social Media Session → user wants to use social media intentionally Set timer (10–15 min max). Choose one specific purpose. Close when done or timer fires. Notice how you feel afterward — better or worse? ~15 min capped.
FOMO Defusion → worry about missing out, compulsive checking, high bar
Name the fear precisely. Examine actual probability and stakes. Offer a rational
counter-statement. Ground back to present with sensory anchor. ~5 min.
Digital Sunset Protocol → elevated bar at rest, pre-sleep phone use
Hard stop on all screens 60–90 min before sleep. Replace with dim light + music + paper.
Guide setup of phone Downtime / Digital Wellbeing schedule. ~5 min setup + 60 min offline.
🔧 API: sleep_schedule → get bedtime. Set a hooks_set rule: 90 min before bedtime, if bar > 0.5, trigger notify "Digital Sunset" + say "Time to put screens away. Your sleep starts now.". dnd_set enabled:true. label "digital sunset". Next morning: sleep → compare nights with digital sunset vs without. Over time: build the data case that screens before bed cost measurable deep sleep.
Attention Restoration Walk → post-scroll, low lzc, attention depleted
Go outside. No phone, no podcasts, no agenda. Let eyes move naturally.
Attention Restoration Theory: nature restores directed attention. Even 10 min helps. ~10–20 min.
Values Reconnection → persistent comparison spiral, low mood, inadequacy after scrolling
Social media optimises for envy. Counter by reconnecting to personal values.
Ask: what kind of person am I trying to be? One small aligned action now. Write it down. ~8 min.
Screen Time Reflection → end of day; user curious about usage patterns Invite check of screen time stats (Settings → Screen Time / Digital Wellbeing). Review without judgment. Ask: does this match how you want to spend attention? ~5 min.
Skill index and overview — lists all available NeuroSkill skills, tools, and explains how skill loading works.
NeuroSkill activity tracking — file interactions, terminal commands, focus sessions, meetings, clipboard, productivity scoring, weekly digest, brain awareness, and multi-monitor awareness. Tracks files, terminal commands (50+ categories), dev loops, zone switches, EEG-correlated struggle prediction, and task type detection. Use when asking about coding activity, file history, productivity, meetings, terminal usage, dev workflow, or brain state.
NeuroSkill Do Not Disturb automation — EEG-driven focus detection that activates OS-level DND and optional grayscale display when sustained attention exceeds a threshold. Shows rolling average, sample window, and OS state. Supports force-override on/off. Use when managing focus-based DND automation, grayscale mode, or checking DND status.
Meditation protocols — guided, unguided, mantra, visualization, loving-kindness, body scan, open awareness, and EEG-biofeedback meditation with real-time neural tracking.
Mindfulness protocols — present-moment awareness, informal mindfulness, mindful eating, mindful listening, RAIN, STOP, noting practice, and EEG-tracked mindfulness with real-time neural feedback.
NeuroSkill `label`, `search-labels`, and `interactive` commands — creating EEG text annotations, semantic vector search over labels, and cross-modal 5-layer graph search combining text, EEG similarity, and screenshot discovery with 3D visualization. Use when annotating EEG moments or searching for past states by description.
