Context Preserver

上下文保留

永不忘记做到哪里。5 分钟内恢复工作。告别“我刚才做到哪儿了？”

核心原则

ADHD 大脑切换上下文的成本很高，工作记忆也有限。每次被打断，都要花 15-30 分钟“重新进入状态”。解决方案：自动捕获并恢复思维状态，让你能在 5 分钟内恢复工作。

**关键见解：**保存上下文这一行为本身具有疗愈作用——它传递出“我可以安心停下来”的信号。

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上下文问题

问题 1：上下文切换成本高

**问题：**休息后，要花 15-30 分钟回忆自己刚才在做什么
**结果：**效率降低、感到沮丧、逃避休息

问题 2：工作记忆受限

**问题：**无法在脑中保持复杂的状态
**结果：**不断重读代码，忘记下一步要做什么

问题 3：对被打断感到焦虑

**问题：**害怕忘记进度，因此不敢进行必要的休息
**结果：**倦怠、健康问题、质量下降

问题 4：“我刚才做到哪儿了？”综合征

**问题：**回来工作时，完全不记得自己刚才在做什么
**结果：**忙乱无序、从头开始、浪费时间

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阶段 1：自动捕获上下文

保存内容（每 15 分钟自动保存）

文件上下文：

• 当前文件路径
• 行号和函数
• 相关文件（导入项、依赖项）
• Git 分支

思维状态：

• 刚才在想什么
• 刚完成了什么
• 接下来要做什么
• 阻碍或疑问

环境：

• 开发服务器状态
• 已打开的终端
• 数据库状态
• 已加载的 API 密钥

时间上下文：

• 开始时间
• 已工作时长
• 计划停止时间

自动保存

触发器 1：每 15 分钟（后台）

[15:30] Auto-save triggered

Context saved:

- File: src/components/login.tsx:42
- Function: handleSubmit()
- Status: Adding API call
- Next: Error handling for 401
- Time working: 45 min

✅ Saved to .adhd/context.json
✅ Micro-commit created (WIP)

触发器 2：休息前（手动命令）

# You run: ./save-context.sh --break lunch

Context saved for lunch break:
- Current task: Implementing password reset
- Progress: 70% complete
- File: src/auth/reset.ts:67
- Next step: Test email delivery
- Resume command ready: ./resume.sh

✅ Safe to take break!

触发器 3：Claude 会话结束时（自动）

[Session ending]

Preserving your context:

- Saved current task
- Created WIP commit
- Noted next 3 steps
- Logged session progress

Resume anytime: Just start new Claude session
Context will load automatically

触发器 4：被打断时（自动检测）

[No activity detected for 10 min]

Looks like you got interrupted!
Auto-saved context:

- Last active: 10 min ago
- Working on: Dashboard layout
- File: src/pages/dashboard.tsx:125
- Next: Add user stats widget

When you return: Context ready to resume

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阶段 2：上下文结构

.adhd/context.json 文件

{
  "timestamp": "2025-10-22T15:30:00Z",
  "session": {
    "started": "2025-10-22T14:00:00Z",
    "duration_minutes": 90,
    "breaks_taken": 1,
    "focus_sessions": 3
  },
  "files": {
    "current": {
      "path": "src/components/login.tsx",
      "line": 42,
      "column": 12,
      "function": "handleSubmit",
      "content_preview": "async function handleSubmit(e: FormEvent) {"
    },
    "related": ["src/api/auth.ts", "src/types/user.ts"]
  },
  "mental_state": {
    "doing": "Adding API call to /auth/login endpoint",
    "just_finished": "Added email validation",
    "next_steps": [
      "Add fetch call to /auth/login",
      "Handle 401/500 errors",
      "Add loading state to button"
    ],
    "blockers": ["Need to check API error format"],
    "notes": "Using fetch (not axios) per team standard"
  },
  "environment": {
    "branch": "feature/auth-flow",
    "uncommitted_changes": true,
    "dev_server_running": true,
    "last_command": "npm run dev"
  },
  "progress": {
    "current_task": "Build authentication flow",
    "phase": "Phase 2: API Integration",
    "percent_complete": 60,
    "estimated_remaining": "45 minutes"
  }
}

---

阶段 3：自动恢复上下文

快速恢复（< 5 分钟）

一条命令恢复

# You run: ./resume.sh

╔══════════════════════════════════════╗
║  Resuming Work Session              ║
║  Last saved: 12:15 PM (1 hour ago) ║
╚══════════════════════════════════════╝

📂 Restoring context...

✅ Opened: src/components/login.tsx
✅ Cursor positioned: Line 42
✅ Dev server started
✅ Git branch: feature/auth-flow

💭 You were:
  - Adding API call to /auth/login
  - Just finished: Email validation
  - Next: Handle 401/500 errors

📊 Progress: 60% complete
⏱️ Estimated remaining: 45 minutes

🎯 Next micro-task: Add fetch call (15 min)

[Opens file at exact line in VS Code]
[Starts dev server]
[Shows mental state notes]

✅ Ready to code! Resume time: 4 minutes

Claude 自动恢复

启动新的 Claude 会话时：

You: [start new session]

Claude: Welcome back! I see you were working on authentication flow.

Let me catch you up:

📍 Last Location:
File: src/components/login.tsx:42
Function: handleSubmit()

💭 Mental State (from 1 hour ago):

- You were adding API call to /auth/login
- Email validation is done ✅
- Next: Handle 401/500 errors

📊 Progress: 60% complete (Phase 2/3)

🎯 Quick options:
A) Resume where you left off (add fetch call)
B) See full context (detailed notes)
C) Start something new

What would you like to do?

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阶段 4：捕获思维状态的技巧

捕获“刚才在想什么？”

3 个问题法（自动提示）

每隔 30 分钟，Claude 会询问：

[Quick context check - 1 minute]

To help you resume later:

1. What are you working on right now?

   > Adding password reset functionality

2. What's the next small step?

   > Test email delivery locally

3. Any blockers or questions?
   > Need to configure SendGrid API key

✅ Saved! This will help Future You.

意识流笔记

## Mental State Notes (Auto-saved)

15:00 - Started password reset feature
15:15 - Generated reset token, stored in DB
15:30 - Building email template now
15:35 - Wondering if I should use SendGrid or Postmark
15:40 - Going with SendGrid (already have account)
15:45 - Configured API key, testing send...
[Break]

Resume thoughts:

- Was about to test email delivery
- SendGrid configured, key in .env
- Next: Trigger reset email from form

面包屑线索

## Breadcrumb Trail (Auto-generated)

14:00 ✅ Created reset-password.tsx
14:15 ✅ Added form with email input
14:30 ✅ Connected to /api/reset-password
14:45 ✅ Generated reset token
15:00 ✅ Stored token in database
15:15 🔄 Building email template ← YOU ARE HERE
15:30 ⬜ Test email delivery
15:45 ⬜ Add reset confirmation page

You're making great progress! 🎉

---

阶段 5：上下文感知工作流

休息前检查清单（自动触发）

[You haven't saved context in 45 min]

⏸️ Taking a break soon?

Quick save checklist:

- [ ] Commit current work (WIP okay!)
- [ ] Write next step (one sentence)
- [ ] Note any blockers
- [ ] Close unneeded tabs (reduce clutter)

Takes 2 minutes, saves 20 minutes later!

[Save Context Now] [Remind Me in 15m] [I'm not taking a break]

每日结束仪式（下午 5 点自动提示）

[17:00] End of day approaching!

🌙 Let's wrap up for easy tomorrow start:

1. Current Progress:
   Built authentication flow
   Progress: 75% complete
   Status: Working well, needs testing

2. Tomorrow's First Task:
   → Test password reset flow (30 min)
   → File: src/auth/reset.ts
   → Should be quick!

3. Blockers for Tomorrow:
   None! Ready to go.

4. Wins Today:
   ✅ Completed login form
   ✅ Added validation
   ✅ Connected to API
   ✅ Fixed bug #234

5. Mental Dump:
   [Anything else to remember?]
   > Remember to check email error handling

✅ Context saved! Tomorrow You will thank you. 🙏

[Finish Day] [Keep Working]

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阶段 6：Git 集成

自动创建微型提交

每次保存上下文都会创建一个 WIP 提交：

# Auto-runs every 15 min
git add .
git commit -m "WIP: $(cat .adhd/context.json | jq -r '.mental_state.doing') [15:30]"

# Example commits:
git commit -m "WIP: Adding API call to login endpoint [15:30]"
git commit -m "WIP: Testing password reset flow [15:45]"
git commit -m "PAUSE: About to add error handling [16:00]"

从 Git 历史恢复

# See what you were doing
git log -1 --pretty=%B

# Output:
WIP: Testing password reset flow [15:45]

# Context notes:
- File: src/auth/reset.ts:67
- Next: Add error toast for failed reset
- Blocker: None

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阶段 7：处理中断

中断类型

类型 1：会议（已安排）

[14:45] Meeting in 15 minutes

Auto-save triggering:

- Current work committed
- Context snapshot created
- Resume script generated

After meeting: Run ./resume.sh
Estimated resume time: 5 minutes

类型 2：紧急错误（计划外）

You: "Urgent bug in production, need to switch"

Claude: No problem! Let me save your context first.

✅ Saved: Authentication flow work
✅ Stashed: Uncommitted changes
✅ Switched: To main branch

Work on the bug, I'll help you resume after.

Resume command: ./resume-auth-work.sh

类型 3：注意力涣散（ADHD 分心）

[You've been browsing docs for 20 min]

💭 Gentle reminder:

You were working on: Password reset form
Current file: src/auth/reset.tsx:45
Next step: Add email input field (5 min)

Research is good, but maybe time to apply?

[Resume Coding] [Continue Research] [Take Break]

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阶段 8：高级上下文功能

上下文共享

# Share context with teammate
./export-context.sh

Generated: context-snapshot.md

Send this to teammate for pairing:
- What you're working on
- Current progress
- What you need help with
- Exact file locations

上下文历史记录

# View past contexts

./context-history.sh

Recent Work Sessions:

1. 2025-10-22 14:00 - Auth flow (90 min) ✅ Completed
2. 2025-10-22 10:30 - Dashboard UI (2 hours) 🔄 In progress
3. 2025-10-21 15:00 - Bug fix #234 (45 min) ✅ Completed

[Load Context] [Delete] [Archive]

智能上下文建议

[Starting new session]

Claude: I notice you often work on:

- Authentication (70% of time)
- Dashboard UI (20%)
- Bug fixes (10%)

Would you like to:
A) Resume auth flow (where you left off)
B) Continue dashboard work (60% complete)
C) Check open bugs
D) Start something new

Based on your patterns, auth flow is most likely.

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阶段 9：上下文模式

模式 1：深度工作时段

[Session Start]
Auto-save every: 15 minutes
Break reminders: Every 60 minutes
Context snapshots: On demand

[Session End]
Final save includes:

- Total focus time
- Tasks completed
- Progress made
- Tomorrow's start point

模式 2：上下文切换型项目

Project A → Project B

Auto-stash Project A:

- Commit WIP
- Save context
- Close related tabs

Load Project B:

- Restore last context
- Open relevant files
- Show next task

Switch time: < 5 minutes

模式 3：结对编程

Before pairing:

- Export current context
- Share with partner
- They see exactly what you're doing

After pairing:

- Update context with decisions made
- Log next steps
- Easy solo resume

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自动化脚本

设置（仅一次）

cd your-project
mkdir .adhd
cp ~/ai-dev-standards/TEMPLATES/adhd/scripts/* ./
chmod +x .adhd/*.sh

# Scripts installed:
# - save-context.sh (manual save)
# - resume.sh (quick resume)
# - context-history.sh (view history)
# - export-context.sh (share with team)

日常使用（全自动）

# Morning: One command start
./resume.sh

# During work: Auto-saves every 15 min
# (runs in background)

# Before break: Quick save
./save-context.sh --break lunch

# After break: One command resume
./resume.sh

# End of day: Auto-prompted at 5pm
# (saves automatically)

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反模式

❌ 手动记录上下文

**不妥：**指望自己手动写笔记
**原因：**ADHD 大脑无法坚持这样做
**建议：**每 15 分钟自动保存

❌ 完美文档

**不妥：**撰写详细的状态报告
**原因：**浪费时间，而且无法持续维护
**建议：**快速记录意识流笔记

❌ 单一上下文文件

**不妥：**反复覆盖同一个上下文文件
**原因：**丢失历史记录，无法回溯
**建议：**按时间戳保存历史记录，以便浏览过去的上下文

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成功指标

当你做到以下几点时，就说明你很好地运用了这个技能：

• ✅ 恢复工作所需时间 < 5 分钟（之前需要 30 分钟）
• ✅ 永远不用问“我做到哪儿了？”
• ✅ 休息时不焦虑
• ✅ 上下文自动保存（无需费心）
• ✅ 轻松切换项目

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相关技能

• task-breakdown-specialist - 拆解后续步骤
• focus-session-manager - 管理工作时段
• adhd-workflow-architect - 设计自动化工作流

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保存进度，消除焦虑，5 分钟内恢复工作。 💾