Focus Session Manager

专注时段管理器

保护健康。提升专注力。预防倦怠。

核心原则

ADHD 大脑容易进入过度专注状态（忽视休息和健康），也容易出现时间盲视（忘记时间流逝）。解决方案：通过自动化时段管理来追踪时间、强制休息，并在不中断心流的情况下保护健康。

关键洞察： 看不见的时间无从管理。让时间可见，并实现自动化。

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专注难题

问题 1：过度专注导致倦怠

问题： 连续编写代码 4 小时，不休息 结果： 精疲力尽、健康问题、质量下降

问题 2：时间盲视

问题： “我会工作 30 分钟” → 实际上工作了 3 小时 结果： 错过会议、忘记承诺、倦怠

问题 3：抗拒休息

问题： “再做一件事”永无止境 结果： 没有休息、健康状况恶化、效率下降

问题 4：心流中断

问题： 生硬的计时器提醒打断专注 结果： 感到沮丧、无视计时器、没有休息机制

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阶段 1：自动时段追踪

始终开启的时间追踪

开始编写代码时自动启动：

[Session Started: 14:00]

⏱️ Focus Timer Running
📊 Today's focus time: 0 hours
🎯 Goal: 4 hours
🔥 Current streak: 2 days

Mode: Deep Work
Next break: 14:25 (in 25 min)

可见的时间显示

状态栏显示：

⏱️ 23:45 | 🧠 Focus Session 1/4 | 💧 Water reminder soon

时段类型（自动检测）

深度工作： 复杂编码、架构设计

• 时长：45-90 分钟
• 休息：15 分钟
• 适用场景：新功能、调试

快速任务： Bug 修复、更新

• 时长：25 分钟
• 休息：5 分钟
• 适用场景：小型修复、评审

学习： 阅读文档、教程

• 时长：30 分钟
• 休息：10 分钟
• 适用场景：新技术、研究

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阶段 2：针对 ADHD 优化的番茄工作法

传统番茄工作法（不适合 ADHD）

❌ 僵化的 25 分钟计时器（可能在思考到一半时响起） ❌ 生硬的打断（破坏心流） ❌ 强制休息（即使正处于心流中） ❌ 无过度专注保护（忽视长时间工作）

ADHD 友好型番茄工作法

✅ 灵活计时器（可选 25/45/90 分钟） ✅ 温和提醒（可关闭但会持续提醒） ✅ 结合心流的休息（建议合适的停顿时机） ✅ 过度专注检测（逐步升级提醒）

智能休息时机

[25 minutes elapsed]

🟡 Break suggestion available

Good stopping point detected:

- ✅ Just committed code
- ✅ Tests passing
- ✅ Natural pause point

Take 5-minute break?
[Take Break Now] [Extend 15 min] [Remind in 5 min]

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阶段 3：休息管理

休息类型

微休息（2 分钟）：

• 将视线从屏幕移开（20-20-20 规则）
• 坐在椅子上伸展
• 不离开办公桌

短暂休息（5 分钟）：

• 站起来
• 四处走走
• 喝点水
• 上洗手间

中等时长休息（15 分钟）：

• 到户外散步
• 吃点零食
• 换个房间
• 与人交流

长时间休息（30-60 分钟）：

• 用餐
• 锻炼
• 完全切换当前情境

自动休息提醒

[After 25 min coding]

⏸️ Break Suggestion (5 minutes)

Your brain has been focused for 25 min.
Short break will improve next session.

Break activities:

- [ ] Stand and stretch
- [ ] Get water
- [ ] Look out window (eyes)
- [ ] Bathroom if needed

Timer: 5 minutes
Resume automatically after break.

[Start Break] [Extend Session] [Dismiss]

休息强制级别

级别 1：温和提醒（25-45 分钟）

💭 Reminder: Break time soon
[Dismissable, comes back in 10 min]

级别 2：强烈建议（45-90 分钟）

⚠️ You've been coding for 60 minutes
Break highly recommended
[Dismissable twice, then escalates]

级别 3：健康警报（90 分钟以上）

🚨 HEALTH ALERT: 90 min no break

This is affecting:
- Eye strain
- Back pain
- Mental fatigue
- Code quality

Required actions:
- [ ] Stand up NOW
- [ ] 2-minute walk
- [ ] Water

[Cannot dismiss until you move]

级别 4：强制休息（3 小时以上）

🛑 MANDATORY BREAK

You've been coding for 3 hours straight.
Context saved automatically.
Dev server paused.

Required 15-minute break.
I'll help you resume after.

[Break Started - Timer: 15:00]

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阶段 4：过度专注保护

过度专注检测

连续工作 90 分钟后触发：

[90 minutes elapsed]

🔍 HYPERFOCUS DETECTED

You've been deeply focused for 90 minutes.
This is good for productivity BUT...

Health check required:

- [ ] When did you last drink water? \_\_\_\_
- [ ] When did you last move? \_\_\_\_
- [ ] Are your eyes strained? Y/N
- [ ] Do you need bathroom? Y/N

If 2+ concerns: TAKE BREAK NOW
If 0-1 concerns: Can extend 30 min

[Take Break] [Extend 30min] [Health Check]

过度专注悖论

良性过度专注： 深入处理正确的事情 有害过度专注： 连续 4 小时执着于优化 CSS

检测有害的过度专注

[2 hours on same file, many reverts]

💭 Gentle check-in:

I notice you've been working on button.css
for 2 hours with 12 commits and 5 reverts.

Questions:

- Is this P0 for shipping? YES/NO
- Could this be "good enough" now? YES/NO
- Are you stuck in perfectionism? YES/NO

Maybe time to:

- Commit current state
- Move to next task
- Come back later with fresh eyes

[Keep Going] [Take Break] [Switch Tasks]

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阶段 5：时段规划

每日时段计划（自动生成）

# Today's Focus Sessions

Total available: 6 hours
Sessions planned: 4

Morning (9am - 12pm):

- Session 1: Build dashboard UI (45 min) 🔨
  Break: 10 min
- Session 2: Connect to API (45 min) 🔨
  Break: 10 min
- Session 3: Handle errors (30 min) ⚡
  Break: Lunch (60 min)

Afternoon (1pm - 5pm):

- Session 4: Write tests (45 min) 🧪
  Break: 10 min
- Session 5: Code review (30 min) 👀
  Break: 10 min
- Session 6: Deploy (20 min) 🚀
  Break: End of day

Total focus time: 4.5 hours
Buffer time: 1.5 hours (interruptions)

Realistic and achievable! 💪

根据精力安排日程

Morning Energy: High ⚡⚡⚡

- Schedule: Complex tasks (new features)
- Session length: 45-90 min
- Break length: 10 min

Afternoon Energy: Medium ⚡⚡

- Schedule: Medium tasks (bug fixes)
- Session length: 30-45 min
- Break length: 15 min

Evening Energy: Low ⚡

- Schedule: Easy tasks (docs, reviews)
- Session length: 25 min
- Break length: 5-10 min

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阶段 6：结合情境的休息

休息前仪式（自动）

[Break starting in 1 minute]

Quick save (30 seconds):
✅ Auto-committing code
✅ Saving mental state
✅ Noting next step

You were: Adding email validation
Next: Test validation logic (10 min)

Break ready! Take 5 minutes.
Resume will be easy.

休息后仪式（自动）

[Break ended]

Welcome back! (Rested: 5 minutes)

Quick recap:
📍 File: src/components/form.tsx:42
💭 You were: Adding email validation
🎯 Next: Test validation logic (10 min)
⏱️ Session: 25 minutes

[Resume button opens file at exact line]

Estimated resume time: 30 seconds

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阶段 7：健康监测

20-20-20 规则（自动执行）

每隔 20 分钟：看向 20 英尺远的物体，持续 20 秒

[20 minutes screen time]

👁️ Eye Break (20 seconds)

Look at something 20 feet away.
Clock will count down.

20... 19... 18... 17...

[Countdown with calming animation]

✅ Done! Eyes protected.

补水提醒

[60 minutes since last water reminder]

💧 Hydration Check

When did you last drink water?

- Just now: Reset timer
- 30 min ago: Doing okay
- 1+ hour ago: Go drink NOW

ADHD brains often forget water.
Dehydration affects focus.

[I drank water] [Remind in 30min]

活动追踪

[90 minutes sitting]

🚶 Movement Required

You've been sitting for 90 minutes.
This affects:

- Blood flow
- Energy levels
- Back health
- Focus quality

Minimum: Stand for 2 minutes
Better: Walk for 5 minutes
Best: Go outside

[I moved] [Remind in 15min]

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阶段 8：过渡仪式

开始工作仪式

[Morning start]

☀️ Good morning! Let's start work.

Quick setup (2 minutes):

1. Review today's plan ✅
2. Set focus goal: 4 hours
3. Pick first task ✅
4. Start focus timer ✅

First session: Dashboard UI (45 min)
Next break: 9:45am

Let's do this! 💪

[Start Session]

结束工作仪式

[5pm - End of day]

🌙 Wrapping up for the day?

Today's stats:

- Focus time: 4.5 hours ✅
- Sessions completed: 6
- Breaks taken: 5
- Tasks completed: 7

Tomorrow setup:

- First task: Test password reset (30 min)
- Should be quick! Easy start.

Wins today:
✅ Built entire dashboard UI
✅ Connected to API
✅ Fixed 2 bugs

You crushed it today! 🎉

[End Day] [Keep Working]

切换任务仪式

[Switching from Task A to Task B]

🔄 Task Switch

Saving Task A context...
✅ Committed work
✅ Saved mental state

Loading Task B...
✅ Opened files
✅ Loaded context
✅ Showing next step

Switch time: 2 minutes

Ready for Task B!

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阶段 9：分心管理

专注模式级别

级别 1：正常（默认）

• 通知：开启
• 聊天：可用
• 打扰：允许

级别 2：专注模式

• 通知：暂缓
• 聊天：离开状态
• 打扰：仅限紧急情况

级别 3：深度工作模式

• 通知：关闭
• 聊天：请勿打扰
• 打扰：不允许
• 音乐：自动播放专注播放列表

自动启用专注模式

[Deep work session starting]

Enabling Focus Mode:
✅ Notifications snoozed
✅ Chat status: Away
✅ Email closed
✅ Focus music started

Distractions minimized.
You have 45 minutes of protected time.

[Session starting...]

分心后的恢复

[You opened Twitter mid-session]

💭 Distraction detected!

You were focused on: Building dashboard
Time lost: 5 minutes
Session time remaining: 15 minutes

Quick reset:

- [ ] Close Twitter
- [ ] Take 2-minute break
- [ ] Resume with fresh focus

Or:

- [ ] Take full break now (5 min)
- [ ] Resume with new session

No judgment! ADHD brains wander.
Let's just get back on track. 💪

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阶段 10：会话分析

每日统计（自动生成）

# Today's Focus Summary

⏱️ Total Focus Time: 4.5 hours
🎯 Goal: 4 hours (exceeded! 🎉)
📊 Sessions: 6 completed
⏸️ Breaks: 5 taken
🔥 Longest session: 90 min
💧 Water reminders: 6 (all completed)
👁️ Eye breaks: 12 (all completed)

Top productive hours:
9am-11am: 2 hours deep work ⚡
2pm-4pm: 1.5 hours ⚡

Distraction time: 30 min (acceptable)

Health score: 9/10 (excellent!)

- Took all breaks ✅
- Drank water ✅
- Eye breaks ✅
- Moved regularly ✅

Tomorrow's recommendation:
Same pattern works well for you!

每周趋势

# This Week's Focus Patterns

Mon: 4.5 hours (great!)
Tue: 3 hours (interrupted day)
Wed: 5 hours (best day! 🔥)
Thu: 4 hours (solid)
Fri: 2 hours (expected lower)

Weekly average: 3.7 hours/day
Trend: +15% vs last week 📈

Best times for deep work:

- 9-11am (morning energy)
- 2-4pm (post-lunch focus)

Avoid scheduling deep work:

- 11am-1pm (pre-lunch slump)
- 4-5pm (end of day fatigue)

Keep the momentum! 💪

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自动化

自动开始（会话检测）

[You opened VS Code at 9:00am]

Good morning! Starting focus session...

✅ Timer started
✅ First task loaded
✅ Break scheduled (9:45am)
✅ Focus mode enabled

Session: Build dashboard UI
Duration: 45 minutes

Let's code! 🚀

自动暂停（空闲检测）

[No code changes for 10 min]

Session paused automatically.

Are you:

- Taking a break? (Timer paused)
- In a meeting? (Session saved)
- Distracted? (Gentle reminder)
- Done for now? (End session)

[Resume] [Take Break] [End Session]

自动结束（默认下午 5 点）

[5:00pm]

End of work day!

Auto-wrapping up:
✅ Session saved
✅ Context preserved
✅ Stats logged
✅ Tomorrow prepared

See you tomorrow! 🌙

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成功指标

满足以下情况，说明你使用得很好：

• ✅ 定期休息（不跳过）
• ✅ 深度专注时段 < 90 分钟
• ✅ 完成健康检查（饮水、护眼、活动）
• ✅ 专注时间增加（保持可持续的节奏）
• ✅ 一天结束时精力更充沛（而非筋疲力尽）

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相关技能

• context-preserver - 在休息前后自动保存状态
• task-breakdown-specialist - 为工作时段规划任务
• completion-coach - 帮助你有力地结束工作时段

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全力专注。勤于休息。守护健康。 ⏱️