diff --git "a/actions.jsonl" "b/actions.jsonl"
new file mode 100644--- /dev/null
+++ "b/actions.jsonl"
@@ -0,0 +1,1500 @@
+{"id": "act_000001", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 11, "energy": "high", "context": ["exam_prep", "study", "classroom"], "location": ["office", "library"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000002", "title": "Distraction sweep sweep", "instruction": "Put your phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points .", "goal": "focus", "duration_min": 7, "energy": "low", "context": ["classroom", "library", "home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000003", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 5, "energy": "medium", "context": ["social", "work"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000004", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.", "goal": "focus", "duration_min": 15, "energy": "low", "context": ["work"], "location": ["classroom", "home"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000005", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 6, "energy": "high", "context": ["social"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000006", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 2, "energy": "low", "context": ["social", "study", "classroom"], "location": ["home"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000007", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 2, "energy": "medium", "context": ["work", "social"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000008", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 2 minutes without switching.", "goal": "focus", "duration_min": 2, "energy": "medium", "context": ["classroom", "library", "work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000009", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 13, "energy": "high", "context": ["home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000010", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 8, "energy": "high", "context": ["library", "exam_prep", "social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000011", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "low", "context": ["study", "commute", "work"], "location": ["home", "transit"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000012", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 14, "energy": "low", "context": ["study", "social"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000013", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 8, "energy": "low", "context": ["commute", "exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000014", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 9, "energy": "high", "context": ["outdoor"], "location": ["outdoors", "library"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000015", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 2, "energy": "high", "context": ["social"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000016", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 2, "energy": "medium", "context": ["commute", "classroom", "study"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000017", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 5, "energy": "medium", "context": ["social", "study"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000018", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 12, "energy": "medium", "context": ["social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000019", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 5, "energy": "high", "context": ["classroom", "library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000020", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 9, "energy": "medium", "context": ["classroom", "commute"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000021", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 1 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 1, "energy": "high", "context": ["classroom", "exam_prep"], "location": ["outdoors", "transit"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000022", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun) and breathe evenly.", "goal": "wellbeing", "duration_min": 13, "energy": "high", "context": ["study", "classroom", "exam_prep"], "location": ["transit"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000023", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 8, "energy": "low", "context": ["classroom", "work"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000024", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 1, "energy": "low", "context": ["home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000025", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 5, "energy": "high", "context": ["classroom", "work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000026", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 14, "energy": "high", "context": ["study"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000027", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 3, "energy": "medium", "context": ["work", "social"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000028", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 11, "energy": "medium", "context": ["library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000029", "title": "Distraction sweep sweep", "instruction": "Put your phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points .", "goal": "focus", "duration_min": 15, "energy": "medium", "context": ["classroom"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000030", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 10, "energy": "low", "context": ["commute", "home"], "location": ["office", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000031", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 11 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 11, "energy": "medium", "context": ["library"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000032", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 10 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 10, "energy": "medium", "context": ["social", "classroom"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000033", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 13, "energy": "medium", "context": ["work", "classroom"], "location": ["library", "office"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000034", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 8, "energy": "high", "context": ["outdoor", "classroom"], "location": ["transit", "home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000035", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 12, "energy": "low", "context": ["home"], "location": ["transit"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000036", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 13, "energy": "low", "context": ["library"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000037", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 11, "energy": "medium", "context": ["social"], "location": ["library", "office"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000038", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 10, "energy": "medium", "context": ["home", "social"], "location": ["classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000039", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 8, "energy": "low", "context": ["social"], "location": ["transit", "home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000040", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 12, "energy": "medium", "context": ["exam_prep"], "location": ["outdoors", "library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000041", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 4 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 4, "energy": "low", "context": ["social", "classroom", "study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000042", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 7 minutes without switching.", "goal": "focus", "duration_min": 7, "energy": "medium", "context": ["home"], "location": ["outdoors", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000043", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["home", "outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000044", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 4, "energy": "high", "context": ["exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000045", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 9, "energy": "high", "context": ["social", "library"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000046", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 3 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 3, "energy": "high", "context": ["classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000047", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 4, "energy": "low", "context": ["work"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000048", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.", "goal": "focus", "duration_min": 3, "energy": "low", "context": ["study"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000049", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 3, "energy": "medium", "context": ["classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000050", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 7, "energy": "low", "context": ["outdoor"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000051", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 12, "energy": "high", "context": ["study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000052", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 12, "energy": "high", "context": ["study", "library", "home"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000053", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 10, "energy": "medium", "context": ["commute", "social", "outdoor"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000054", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 4, "energy": "high", "context": ["home", "work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000055", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 11, "energy": "low", "context": ["study"], "location": ["home", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000056", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 4, "energy": "low", "context": ["commute", "exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000057", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 9, "energy": "low", "context": ["outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000058", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 15, "energy": "high", "context": ["exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000059", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 7, "energy": "medium", "context": ["exam_prep", "social", "commute"], "location": ["classroom", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000060", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 2, "energy": "medium", "context": ["outdoor"], "location": ["office", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000061", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 14, "energy": "high", "context": ["exam_prep"], "location": ["outdoors", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000062", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 5, "energy": "high", "context": ["commute", "study"], "location": ["classroom", "transit"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000063", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 14, "energy": "high", "context": ["study", "exam_prep"], "location": ["home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000064", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 7, "energy": "low", "context": ["exam_prep", "library"], "location": ["classroom", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000065", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 5, "energy": "low", "context": ["exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000066", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 14, "energy": "high", "context": ["commute", "exam_prep", "work"], "location": ["transit", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000067", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 9, "energy": "medium", "context": ["library", "study", "commute"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000068", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 12, "energy": "high", "context": ["exam_prep"], "location": ["transit"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000069", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 11, "energy": "low", "context": ["study", "work"], "location": ["classroom"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000070", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 3, "energy": "high", "context": ["work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000071", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 4 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 4, "energy": "high", "context": ["home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000072", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 9, "energy": "low", "context": ["study"], "location": ["classroom", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000073", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 13, "energy": "medium", "context": ["study", "outdoor"], "location": ["transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000074", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.", "goal": "focus", "duration_min": 3, "energy": "low", "context": ["exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000075", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 3, "energy": "medium", "context": ["outdoor"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000076", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 15, "energy": "low", "context": ["exam_prep", "home"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000077", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 3, "energy": "high", "context": ["library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000078", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 13, "energy": "high", "context": ["work"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000079", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward, do it immediately, then note the next tiny step .", "goal": "productivity", "duration_min": 7, "energy": "high", "context": ["work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000080", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 1, "energy": "low", "context": ["home", "library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000081", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 11, "energy": "low", "context": ["home", "social"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000082", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 2, "energy": "high", "context": ["exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000083", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 1, "energy": "medium", "context": ["exam_prep", "library"], "location": ["outdoors", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000084", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 15, "energy": "low", "context": ["exam_prep"], "location": ["classroom"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000085", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 11, "energy": "low", "context": ["outdoor", "study"], "location": ["office", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000086", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun) and breathe evenly.", "goal": "wellbeing", "duration_min": 1, "energy": "high", "context": ["exam_prep", "social", "commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000087", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 5 minutes, keep arms swinging gently. Each minute, name one thing you’ll do next .", "goal": "wellbeing", "duration_min": 5, "energy": "medium", "context": ["library", "classroom", "exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000088", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 6 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["library", "outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000089", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 3, "energy": "low", "context": ["social", "study"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000090", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 14, "energy": "low", "context": ["outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000091", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 13, "energy": "low", "context": ["work", "study"], "location": ["home"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000092", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun) and breathe evenly.", "goal": "wellbeing", "duration_min": 8, "energy": "high", "context": ["home", "outdoor"], "location": ["library", "classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000093", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 13, "energy": "medium", "context": ["study", "exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000094", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 13, "energy": "medium", "context": ["library", "study", "outdoor"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000095", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 13, "energy": "medium", "context": ["commute", "classroom", "social"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000096", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 12, "energy": "high", "context": ["classroom"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000097", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 10, "energy": "medium", "context": ["library", "exam_prep", "commute"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000098", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 12, "energy": "high", "context": ["outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000099", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 1 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 1, "energy": "high", "context": ["outdoor"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000100", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 5, "energy": "high", "context": ["outdoor", "commute"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000101", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 8, "energy": "medium", "context": ["outdoor"], "location": ["outdoors"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000102", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 13, "energy": "high", "context": ["classroom"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000103", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 12, "energy": "medium", "context": ["exam_prep", "commute", "outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000104", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 10, "energy": "medium", "context": ["study", "outdoor", "exam_prep"], "location": ["home", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000105", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 2, "energy": "low", "context": ["classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000106", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 1, "energy": "medium", "context": ["library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000107", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 9, "energy": "high", "context": ["work", "library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000108", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 3, "energy": "medium", "context": ["study"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000109", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 14, "energy": "low", "context": ["home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000110", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 14, "energy": "medium", "context": ["outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000111", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 14, "energy": "high", "context": ["social", "classroom"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000112", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 10 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 10, "energy": "high", "context": ["study", "home"], "location": ["library"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000113", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 11 minutes without switching.", "goal": "focus", "duration_min": 11, "energy": "medium", "context": ["exam_prep"], "location": ["classroom"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000114", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 15, "energy": "low", "context": ["classroom", "outdoor", "exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000115", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "medium", "context": ["outdoor", "exam_prep"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000116", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["exam_prep", "outdoor"], "location": ["office", "library"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000117", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 2, "energy": "medium", "context": ["study", "outdoor"], "location": ["library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000118", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 4, "energy": "high", "context": ["work"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000119", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 6, "energy": "low", "context": ["exam_prep", "classroom", "outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000120", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 11, "energy": "low", "context": ["work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000121", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 3, "energy": "medium", "context": ["commute"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000122", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 9, "energy": "low", "context": ["outdoor", "social", "home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000123", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 7, "energy": "low", "context": ["home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000124", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 1, "energy": "high", "context": ["exam_prep", "commute"], "location": ["library"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000125", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 5, "energy": "medium", "context": ["exam_prep"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000126", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 12, "energy": "medium", "context": ["outdoor", "classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000127", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 7, "energy": "low", "context": ["social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000128", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 1 minutes without switching.", "goal": "focus", "duration_min": 1, "energy": "high", "context": ["library"], "location": ["outdoors", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000129", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 9, "energy": "low", "context": ["exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000130", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 4, "energy": "medium", "context": ["exam_prep"], "location": ["classroom", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000131", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 8, "energy": "medium", "context": ["exam_prep", "commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000132", "title": "Distraction sweep sweep", "instruction": "Put your phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points .", "goal": "focus", "duration_min": 14, "energy": "low", "context": ["home"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000133", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 7, "energy": "medium", "context": ["commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000134", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 7, "energy": "medium", "context": ["study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000135", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 14, "energy": "high", "context": ["study", "classroom"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000136", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 12, "energy": "high", "context": ["commute", "social"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000137", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 2, "energy": "high", "context": ["study", "outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000138", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "medium", "context": ["work", "outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000139", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 13, "energy": "low", "context": ["exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000140", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["study", "library", "home"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000141", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.", "goal": "focus", "duration_min": 3, "energy": "high", "context": ["work"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000142", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 11, "energy": "high", "context": ["library"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000143", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 7, "energy": "low", "context": ["classroom"], "location": ["home", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000144", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 8, "energy": "medium", "context": ["library"], "location": ["transit", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000145", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 4, "energy": "low", "context": ["study"], "location": ["library"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000146", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 7, "energy": "medium", "context": ["work"], "location": ["classroom", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000147", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 6 minutes without switching.", "goal": "focus", "duration_min": 6, "energy": "high", "context": ["social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000148", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 11 minutes without switching.", "goal": "focus", "duration_min": 11, "energy": "high", "context": ["work"], "location": ["transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000149", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 15, "energy": "low", "context": ["exam_prep"], "location": ["outdoors", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000150", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4 and repeat for 8 cycles.", "goal": "calm", "duration_min": 13, "energy": "medium", "context": ["study", "library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000151", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 14, "energy": "low", "context": ["outdoor", "social", "classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000152", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 14 minutes without switching.", "goal": "focus", "duration_min": 14, "energy": "medium", "context": ["home"], "location": ["library"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000153", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 8, "energy": "low", "context": ["classroom"], "location": ["outdoors", "home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000154", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 3, "energy": "low", "context": ["exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000155", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 10, "energy": "low", "context": ["outdoor"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000156", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files), set a short timer and batch-complete them .", "goal": "productivity", "duration_min": 2, "energy": "medium", "context": ["social", "commute", "classroom"], "location": ["library", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000157", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 15, "energy": "medium", "context": ["home", "exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000158", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 8, "energy": "high", "context": ["outdoor", "home"], "location": ["office"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000159", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 13 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 13, "energy": "medium", "context": ["exam_prep"], "location": ["transit", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000160", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 12, "energy": "high", "context": ["outdoor", "social"], "location": ["classroom", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000161", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 11, "energy": "medium", "context": ["work", "study"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000162", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 8, "energy": "medium", "context": ["library", "home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000163", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 14, "energy": "medium", "context": ["work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000164", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 5 minutes without switching.", "goal": "focus", "duration_min": 5, "energy": "low", "context": ["commute", "work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000165", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 10 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 10, "energy": "medium", "context": ["commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000166", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 2, "energy": "medium", "context": ["library"], "location": ["classroom"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000167", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 3, "energy": "medium", "context": ["classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000168", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 10, "energy": "medium", "context": ["library", "outdoor"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000169", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 8, "energy": "high", "context": ["exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000170", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 9 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 9, "energy": "medium", "context": ["study", "exam_prep", "outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000171", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 13, "energy": "medium", "context": ["commute"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000172", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 7, "energy": "high", "context": ["home", "exam_prep"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000173", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 9, "energy": "low", "context": ["study", "outdoor"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000174", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 4, "energy": "high", "context": ["study"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000175", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 2, "energy": "medium", "context": ["study", "exam_prep", "library"], "location": ["office", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000176", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 7, "energy": "low", "context": ["study"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000177", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 12, "energy": "high", "context": ["exam_prep", "classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000178", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 1, "energy": "low", "context": ["commute"], "location": ["outdoors", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000179", "title": "Hydrate & posture check", "instruction": "Drink a glass of water, roll shoulders 5 times, sit upright, relax jaw and forehead and take three slow breaths .", "goal": "wellbeing", "duration_min": 6, "energy": "medium", "context": ["work", "outdoor", "social"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000180", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 8, "energy": "high", "context": ["outdoor", "work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000181", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 12, "energy": "low", "context": ["work"], "location": ["transit", "classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000182", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 9, "energy": "medium", "context": ["library"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000183", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 14 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 14, "energy": "high", "context": ["home", "commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000184", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 5 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 5, "energy": "high", "context": ["outdoor", "study", "work"], "location": ["outdoors", "library"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000185", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "high", "context": ["outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000186", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 4, "energy": "low", "context": ["outdoor", "social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000187", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 5, "energy": "low", "context": ["study", "outdoor"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000188", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 9, "energy": "high", "context": ["home"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000189", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 14 minutes without switching.", "goal": "focus", "duration_min": 14, "energy": "high", "context": ["commute", "classroom", "work"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000190", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 13, "energy": "high", "context": ["library", "home"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000191", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 11, "energy": "high", "context": ["work", "commute", "social"], "location": ["outdoors"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000192", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 11, "energy": "low", "context": ["social", "commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000193", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 5, "energy": "medium", "context": ["outdoor", "work"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000194", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 14, "energy": "low", "context": ["social", "library"], "location": ["library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000195", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 10, "energy": "low", "context": ["outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000196", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 13 minutes without switching.", "goal": "focus", "duration_min": 13, "energy": "medium", "context": ["social", "exam_prep"], "location": ["office", "library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000197", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 12, "energy": "medium", "context": ["classroom", "work"], "location": ["office"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000198", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 10, "energy": "high", "context": ["work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000199", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them back-to-back and check them off as you go .", "goal": "productivity", "duration_min": 11, "energy": "low", "context": ["study"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000200", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 6, "energy": "high", "context": ["library"], "location": ["transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000201", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 7, "energy": "high", "context": ["home", "commute", "work"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000202", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 3 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 3, "energy": "medium", "context": ["work"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000203", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 2, "energy": "low", "context": ["study"], "location": ["classroom"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000204", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 14, "energy": "high", "context": ["work", "outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000205", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 8, "energy": "low", "context": ["outdoor", "work", "social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000206", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 7, "energy": "medium", "context": ["home"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000207", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 2, "energy": "medium", "context": ["home", "library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000208", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 3, "energy": "high", "context": ["study", "classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000209", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 15 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 15, "energy": "medium", "context": ["social", "work"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000210", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 9, "energy": "low", "context": ["exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000211", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 3, "energy": "low", "context": ["library"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000212", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 13 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 13, "energy": "high", "context": ["commute", "outdoor"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000213", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 11, "energy": "high", "context": ["classroom", "outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000214", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 15, "energy": "medium", "context": ["commute", "work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000215", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["classroom"], "location": ["outdoors", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000216", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4 and repeat for 8 cycles.", "goal": "calm", "duration_min": 12, "energy": "high", "context": ["social"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000217", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 9, "energy": "medium", "context": ["outdoor"], "location": ["outdoors", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000218", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 11, "energy": "high", "context": ["social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000219", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write a sentence that defines today’s task. Keep typing without editing until the timer ends .", "goal": "focus", "duration_min": 1, "energy": "medium", "context": ["exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000220", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 1, "energy": "high", "context": ["classroom"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000221", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 9, "energy": "high", "context": ["commute"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000222", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 13, "energy": "high", "context": ["social", "work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000223", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 8, "energy": "high", "context": ["exam_prep", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000224", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 8, "energy": "high", "context": ["library", "study"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000225", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 2, "energy": "medium", "context": ["study"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000226", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 3 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 3, "energy": "high", "context": ["commute", "study"], "location": ["outdoors"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000227", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 3, "energy": "medium", "context": ["study", "work", "library"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000228", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["library"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000229", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 2, "energy": "low", "context": ["outdoor"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000230", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 11, "energy": "medium", "context": ["exam_prep", "classroom"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000231", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 6, "energy": "high", "context": ["commute", "study"], "location": ["outdoors"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000232", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 2 minutes without switching.", "goal": "focus", "duration_min": 2, "energy": "medium", "context": ["study", "classroom", "home"], "location": ["home", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000233", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 12, "energy": "high", "context": ["classroom", "work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000234", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 9, "energy": "low", "context": ["library", "social", "exam_prep"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000235", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 10, "energy": "high", "context": ["library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000236", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 14, "energy": "low", "context": ["commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000237", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 8, "energy": "low", "context": ["outdoor", "exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000238", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 5 minutes without switching.", "goal": "focus", "duration_min": 5, "energy": "low", "context": ["commute"], "location": ["classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000239", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 14, "energy": "medium", "context": ["library"], "location": ["library"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000240", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 4, "energy": "low", "context": ["classroom"], "location": ["home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000241", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 10, "energy": "medium", "context": ["social", "home"], "location": ["outdoors"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000242", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 9, "energy": "high", "context": ["work", "classroom"], "location": ["library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000243", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 3, "energy": "medium", "context": ["exam_prep", "outdoor"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000244", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 11, "energy": "high", "context": ["study", "classroom"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000245", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 7, "energy": "high", "context": ["outdoor", "exam_prep", "library"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000246", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward, do it immediately, then note the next tiny step .", "goal": "productivity", "duration_min": 13, "energy": "medium", "context": ["exam_prep", "outdoor"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000247", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 9, "energy": "high", "context": ["outdoor", "classroom"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000248", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 4, "energy": "medium", "context": ["commute"], "location": ["office"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000249", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 5, "energy": "medium", "context": ["study"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000250", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 13, "energy": "high", "context": ["library", "exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000251", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 5, "energy": "high", "context": ["social", "commute"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000252", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 2, "energy": "medium", "context": ["commute", "outdoor"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000253", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 6, "energy": "medium", "context": ["home"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000254", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 6, "energy": "medium", "context": ["work", "outdoor", "library"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000255", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 11, "energy": "medium", "context": ["classroom", "home", "outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000256", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 1, "energy": "low", "context": ["library", "home"], "location": ["outdoors"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000257", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 1, "energy": "high", "context": ["classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000258", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 4 minutes without switching.", "goal": "focus", "duration_min": 4, "energy": "high", "context": ["social", "exam_prep", "home"], "location": ["home", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000259", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 5, "energy": "low", "context": ["social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000260", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 1, "energy": "low", "context": ["social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000261", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 12, "energy": "medium", "context": ["outdoor", "library"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000262", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 8, "energy": "high", "context": ["commute", "exam_prep"], "location": ["transit", "office"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000263", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 5, "energy": "high", "context": ["outdoor", "social"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000264", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 11, "energy": "low", "context": ["library"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000265", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 4, "energy": "low", "context": ["commute", "classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000266", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 1, "energy": "high", "context": ["exam_prep", "home"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000267", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 8, "energy": "low", "context": ["work"], "location": ["outdoors", "office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000268", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 10 minutes without switching.", "goal": "focus", "duration_min": 10, "energy": "medium", "context": ["outdoor"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000269", "title": "Distraction sweep sweep", "instruction": "Put your phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points .", "goal": "focus", "duration_min": 4, "energy": "high", "context": ["exam_prep"], "location": ["transit", "classroom"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000270", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 7, "energy": "medium", "context": ["work"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000271", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 15, "energy": "medium", "context": ["exam_prep", "study", "home"], "location": ["classroom", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000272", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 2, "energy": "medium", "context": ["outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000273", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 15, "energy": "high", "context": ["library", "home", "social"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000274", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 6, "energy": "high", "context": ["exam_prep", "classroom"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000275", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 14, "energy": "medium", "context": ["classroom", "social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000276", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 2, "energy": "low", "context": ["classroom", "home"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000277", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 15, "energy": "high", "context": ["library", "social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000278", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 9, "energy": "high", "context": ["classroom", "library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000279", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 1, "energy": "high", "context": ["library", "study", "commute"], "location": ["home", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000280", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 1, "energy": "high", "context": ["study"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000281", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 12, "energy": "medium", "context": ["library", "social"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000282", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 3, "energy": "low", "context": ["outdoor"], "location": ["classroom", "outdoors"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000283", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 15, "energy": "high", "context": ["home"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000284", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 12, "energy": "high", "context": ["classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000285", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 12, "energy": "high", "context": ["work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000286", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 8, "energy": "low", "context": ["outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000287", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 6, "energy": "low", "context": ["exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000288", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 3, "energy": "medium", "context": ["home", "classroom", "social"], "location": ["outdoors", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000289", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 4, "energy": "high", "context": ["work"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000290", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 2, "energy": "medium", "context": ["exam_prep", "work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000291", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 10 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 10, "energy": "high", "context": ["library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000292", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 12, "energy": "low", "context": ["classroom"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000293", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 5, "energy": "low", "context": ["exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000294", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 8, "energy": "medium", "context": ["classroom", "library"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000295", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 13 minutes without switching.", "goal": "focus", "duration_min": 13, "energy": "medium", "context": ["commute", "work", "exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000296", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files), set a short timer and batch-complete them .", "goal": "productivity", "duration_min": 3, "energy": "low", "context": ["study"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000297", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 5 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 5, "energy": "medium", "context": ["outdoor", "exam_prep", "social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000298", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 5, "energy": "low", "context": ["commute"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000299", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 15, "energy": "medium", "context": ["study"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000300", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 12, "energy": "medium", "context": ["commute", "outdoor", "work"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000301", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 15, "energy": "medium", "context": ["commute", "social", "exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000302", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 2, "energy": "medium", "context": ["home", "outdoor", "work"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000303", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 11 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 11, "energy": "low", "context": ["home", "exam_prep"], "location": ["transit", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000304", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 15, "energy": "low", "context": ["home", "work"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000305", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 4, "energy": "high", "context": ["work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000306", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 7, "energy": "medium", "context": ["outdoor", "classroom"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000307", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["work", "library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000308", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 5 minutes without switching.", "goal": "focus", "duration_min": 5, "energy": "high", "context": ["home", "study", "commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000309", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 11, "energy": "medium", "context": ["exam_prep", "social", "study"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000310", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 9, "energy": "low", "context": ["classroom", "social", "outdoor"], "location": ["transit", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000311", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 9, "energy": "high", "context": ["work"], "location": ["outdoors"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000312", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 14 minutes without switching.", "goal": "focus", "duration_min": 14, "energy": "medium", "context": ["commute"], "location": ["outdoors", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000313", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 11, "energy": "medium", "context": ["work", "social", "outdoor"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000314", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 4 minutes without switching.", "goal": "focus", "duration_min": 4, "energy": "medium", "context": ["outdoor"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000315", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.", "goal": "focus", "duration_min": 3, "energy": "low", "context": ["commute", "classroom", "study"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000316", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 2, "energy": "medium", "context": ["outdoor", "library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000317", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 9, "energy": "high", "context": ["library", "classroom", "work"], "location": ["outdoors", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000318", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 10, "energy": "medium", "context": ["work", "outdoor", "study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000319", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 9, "energy": "medium", "context": ["study"], "location": ["library"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000320", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 2, "energy": "low", "context": ["outdoor", "exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000321", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 11 minutes, keep arms swinging gently. Each minute, name one thing you’ll do next .", "goal": "wellbeing", "duration_min": 11, "energy": "low", "context": ["library"], "location": ["transit", "office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000322", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 2, "energy": "high", "context": ["outdoor"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000323", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 2 minutes without switching.", "goal": "focus", "duration_min": 2, "energy": "high", "context": ["exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000324", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 3, "energy": "medium", "context": ["work"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000325", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 12, "energy": "high", "context": ["home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000326", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 13, "energy": "low", "context": ["study"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000327", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 14, "energy": "medium", "context": ["commute"], "location": ["outdoors"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000328", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 6, "energy": "low", "context": ["commute"], "location": ["outdoors"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000329", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 9, "energy": "high", "context": ["library"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000330", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4 and repeat for 8 cycles.", "goal": "calm", "duration_min": 15, "energy": "low", "context": ["work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000331", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 6 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["study", "exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000332", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 12, "energy": "low", "context": ["work"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000333", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 14, "energy": "low", "context": ["work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000334", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "high", "context": ["classroom", "commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000335", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 8, "energy": "low", "context": ["outdoor"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000336", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 13, "energy": "low", "context": ["outdoor"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000337", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 7, "energy": "medium", "context": ["exam_prep", "social"], "location": ["library", "outdoors"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000338", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 10, "energy": "medium", "context": ["classroom"], "location": ["classroom", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000339", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 10, "energy": "low", "context": ["outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000340", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 2, "energy": "high", "context": ["classroom", "commute"], "location": ["home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000341", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4 and repeat for 8 cycles.", "goal": "calm", "duration_min": 15, "energy": "low", "context": ["home", "commute", "work"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000342", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 1, "energy": "high", "context": ["home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000343", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 8 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 8, "energy": "high", "context": ["social", "home", "library"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000344", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 15, "energy": "low", "context": ["outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000345", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 7 minutes without switching.", "goal": "focus", "duration_min": 7, "energy": "high", "context": ["study"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000346", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 2, "energy": "low", "context": ["classroom"], "location": ["home"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000347", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 10, "energy": "low", "context": ["commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000348", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 12 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 12, "energy": "high", "context": ["work", "study", "social"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000349", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 8, "energy": "high", "context": ["exam_prep", "library"], "location": ["classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000350", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 7, "energy": "medium", "context": ["classroom", "study"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000351", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 1, "energy": "low", "context": ["work"], "location": ["transit", "outdoors"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000352", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 7, "energy": "high", "context": ["classroom", "outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000353", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 5, "energy": "low", "context": ["exam_prep"], "location": ["office", "classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000354", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 8, "energy": "low", "context": ["classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000355", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 10 minutes without switching.", "goal": "focus", "duration_min": 10, "energy": "high", "context": ["outdoor", "social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000356", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 4, "energy": "low", "context": ["commute"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000357", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["social", "exam_prep"], "location": ["transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000358", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 6, "energy": "high", "context": ["home", "library"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000359", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 8, "energy": "high", "context": ["commute"], "location": ["home", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000360", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 13, "energy": "medium", "context": ["commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000361", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 2, "energy": "low", "context": ["study", "classroom", "commute"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000362", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 4, "energy": "medium", "context": ["study"], "location": ["home", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000363", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 5, "energy": "high", "context": ["study"], "location": ["transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000364", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 4 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 4, "energy": "low", "context": ["social"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000365", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 3, "energy": "high", "context": ["outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000366", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 3, "energy": "medium", "context": ["exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000367", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 7 minutes without switching.", "goal": "focus", "duration_min": 7, "energy": "high", "context": ["home"], "location": ["classroom", "home"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000368", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 12, "energy": "medium", "context": ["study", "classroom", "home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000369", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 7, "energy": "high", "context": ["social"], "location": ["library"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000370", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 8, "energy": "low", "context": ["library"], "location": ["outdoors", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000371", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.", "goal": "focus", "duration_min": 15, "energy": "low", "context": ["library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000372", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 9, "energy": "medium", "context": ["social", "commute", "home"], "location": ["classroom", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000373", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 3, "energy": "high", "context": ["library", "exam_prep", "home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000374", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 11, "energy": "medium", "context": ["social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000375", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 8, "energy": "high", "context": ["study"], "location": ["home", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000376", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 8, "energy": "high", "context": ["classroom"], "location": ["outdoors"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000377", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 15, "energy": "high", "context": ["outdoor"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000378", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 1, "energy": "medium", "context": ["study", "exam_prep", "classroom"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000379", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 2 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 2, "energy": "high", "context": ["outdoor", "work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000380", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 3, "energy": "low", "context": ["home", "work"], "location": ["classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000381", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 13, "energy": "medium", "context": ["library"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000382", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 14 minutes without switching.", "goal": "focus", "duration_min": 14, "energy": "medium", "context": ["commute"], "location": ["outdoors", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000383", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 10, "energy": "low", "context": ["home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000384", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 8, "energy": "low", "context": ["classroom", "social"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000385", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 1, "energy": "high", "context": ["library", "classroom"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000386", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 4, "energy": "high", "context": ["exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000387", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 1, "energy": "medium", "context": ["exam_prep"], "location": ["office", "outdoors"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000388", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 7, "energy": "low", "context": ["library", "classroom"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000389", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 4, "energy": "high", "context": ["social"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000390", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 4, "energy": "low", "context": ["study", "classroom", "commute"], "location": ["outdoors"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000391", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 14, "energy": "medium", "context": ["social", "exam_prep"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000392", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 6, "energy": "medium", "context": ["study", "classroom"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000393", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 10, "energy": "medium", "context": ["work", "home"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000394", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 14, "energy": "high", "context": ["home"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000395", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 13 minutes without switching.", "goal": "focus", "duration_min": 13, "energy": "high", "context": ["home"], "location": ["classroom"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000396", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 5, "energy": "low", "context": ["outdoor"], "location": ["home", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000397", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 13, "energy": "high", "context": ["commute", "study"], "location": ["outdoors"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000398", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 3, "energy": "high", "context": ["outdoor"], "location": ["transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000399", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 11, "energy": "medium", "context": ["commute", "home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000400", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 10, "energy": "medium", "context": ["study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000401", "title": "Hydrate & posture check", "instruction": "Drink a glass of water, roll shoulders 5 times, sit upright, relax jaw and forehead and take three slow breaths .", "goal": "wellbeing", "duration_min": 11, "energy": "medium", "context": ["social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000402", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 8 minutes without switching.", "goal": "focus", "duration_min": 8, "energy": "low", "context": ["outdoor", "study"], "location": ["transit", "outdoors"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000403", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 12, "energy": "high", "context": ["classroom", "work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000404", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 12 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 12, "energy": "medium", "context": ["home"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000405", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 13, "energy": "low", "context": ["commute", "study", "library"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000406", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 6, "energy": "medium", "context": ["commute"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000407", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 6, "energy": "medium", "context": ["social", "study", "home"], "location": ["home", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000408", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 14, "energy": "medium", "context": ["library", "classroom"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000409", "title": "Hydrate & posture check", "instruction": "Drink a glass of water, roll shoulders 5 times, sit upright, relax jaw and forehead and take three slow breaths .", "goal": "wellbeing", "duration_min": 6, "energy": "medium", "context": ["library", "study", "home"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000410", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 12, "energy": "high", "context": ["commute"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000411", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 13, "energy": "high", "context": ["exam_prep"], "location": ["transit"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000412", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 14, "energy": "high", "context": ["work", "exam_prep"], "location": ["transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000413", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 7 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 7, "energy": "low", "context": ["exam_prep"], "location": ["home", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000414", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 4, "energy": "low", "context": ["study"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000415", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 2 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 2, "energy": "medium", "context": ["commute", "study", "home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000416", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 9, "energy": "medium", "context": ["library"], "location": ["library", "home"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000417", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 9, "energy": "low", "context": ["work", "exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000418", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 10, "energy": "medium", "context": ["classroom", "exam_prep"], "location": ["transit"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000419", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 3, "energy": "medium", "context": ["social", "library"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000420", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 15, "energy": "low", "context": ["social", "work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000421", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 7, "energy": "high", "context": ["commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000422", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 15, "energy": "high", "context": ["study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000423", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 4, "energy": "high", "context": ["home", "study", "commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000424", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 14 minutes without switching.", "goal": "focus", "duration_min": 14, "energy": "high", "context": ["social"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000425", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 13, "energy": "high", "context": ["home", "classroom"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000426", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 2, "energy": "low", "context": ["commute"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000427", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 12, "energy": "low", "context": ["home", "outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000428", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 3, "energy": "medium", "context": ["social", "library"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000429", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 4, "energy": "high", "context": ["home", "commute"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000430", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 15, "energy": "low", "context": ["social"], "location": ["outdoors"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000431", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 2, "energy": "high", "context": ["commute", "home"], "location": ["home", "outdoors"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000432", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 5 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 5, "energy": "low", "context": ["outdoor", "study", "work"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000433", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 7, "energy": "low", "context": ["home", "classroom", "outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000434", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "medium", "context": ["study", "work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000435", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 7 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 7, "energy": "low", "context": ["social", "home"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000436", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 1, "energy": "high", "context": ["commute", "exam_prep", "social"], "location": ["outdoors", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000437", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 14 minutes without switching.", "goal": "focus", "duration_min": 14, "energy": "medium", "context": ["study"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000438", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 11, "energy": "low", "context": ["library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000439", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 6 minutes without switching.", "goal": "focus", "duration_min": 6, "energy": "low", "context": ["social", "library"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000440", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 3, "energy": "medium", "context": ["social", "study"], "location": ["library", "home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000441", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 7 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 7, "energy": "low", "context": ["exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000442", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 13, "energy": "high", "context": ["study"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000443", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.", "goal": "focus", "duration_min": 15, "energy": "high", "context": ["classroom", "commute", "social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000444", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 8, "energy": "low", "context": ["commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000445", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 11, "energy": "medium", "context": ["commute", "social"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000446", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 5, "energy": "high", "context": ["library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000447", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 5, "energy": "medium", "context": ["commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000448", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 6 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["commute", "home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000449", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 3, "energy": "high", "context": ["outdoor", "library"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000450", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 10 minutes without switching.", "goal": "focus", "duration_min": 10, "energy": "low", "context": ["social"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000451", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 7 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 7, "energy": "high", "context": ["exam_prep", "home", "study"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000452", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 2, "energy": "low", "context": ["library"], "location": ["library", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000453", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 13 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 13, "energy": "high", "context": ["exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000454", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 8, "energy": "high", "context": ["outdoor", "classroom"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000455", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 2, "energy": "medium", "context": ["social", "outdoor", "classroom"], "location": ["classroom"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000456", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 9, "energy": "low", "context": ["outdoor", "exam_prep", "classroom"], "location": ["transit", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000457", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 1 minutes without switching.", "goal": "focus", "duration_min": 1, "energy": "low", "context": ["social", "commute"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000458", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 7, "energy": "high", "context": ["home", "work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000459", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 10, "energy": "low", "context": ["commute", "exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000460", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 4 minutes without switching.", "goal": "focus", "duration_min": 4, "energy": "low", "context": ["social"], "location": ["transit", "library"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000461", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 9, "energy": "low", "context": ["exam_prep"], "location": ["library", "transit"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000462", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 5, "energy": "high", "context": ["library"], "location": ["classroom", "home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000463", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files), set a short timer and batch-complete them .", "goal": "productivity", "duration_min": 15, "energy": "high", "context": ["outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000464", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 11, "energy": "low", "context": ["library", "work"], "location": ["transit", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000465", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 2, "energy": "medium", "context": ["social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000466", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 9, "energy": "high", "context": ["study", "home", "outdoor"], "location": ["transit", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000467", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 3, "energy": "medium", "context": ["outdoor"], "location": ["outdoors", "classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000468", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 9, "energy": "medium", "context": ["library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000469", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 10, "energy": "medium", "context": ["study", "work", "home"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000470", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 8, "energy": "high", "context": ["home", "classroom", "exam_prep"], "location": ["classroom"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000471", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 7, "energy": "low", "context": ["study"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000472", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 1, "energy": "medium", "context": ["home", "work", "outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000473", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 7, "energy": "low", "context": ["library"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000474", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 11, "energy": "medium", "context": ["study", "exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000475", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 6, "energy": "low", "context": ["outdoor", "library", "classroom"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000476", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 8 minutes without switching.", "goal": "focus", "duration_min": 8, "energy": "medium", "context": ["classroom"], "location": ["transit", "library"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000477", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 4, "energy": "low", "context": ["exam_prep", "study"], "location": ["home", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000478", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 6 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["home", "classroom"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000479", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 11, "energy": "high", "context": ["home", "classroom"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000480", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 6 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["social", "outdoor"], "location": ["classroom"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000481", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 5, "energy": "medium", "context": ["social", "exam_prep"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000482", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 1, "energy": "low", "context": ["social"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000483", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 7, "energy": "medium", "context": ["study"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000484", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 12, "energy": "low", "context": ["work", "library", "study"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000485", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 13, "energy": "low", "context": ["classroom"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000486", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 12, "energy": "low", "context": ["study", "home", "outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000487", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "high", "context": ["exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000488", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 5, "energy": "low", "context": ["social"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000489", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 11, "energy": "medium", "context": ["outdoor", "study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000490", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 11, "energy": "medium", "context": ["classroom", "library", "outdoor"], "location": ["classroom", "outdoors"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000491", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 12 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 12, "energy": "low", "context": ["classroom", "work", "outdoor"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000492", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 8, "energy": "low", "context": ["library", "commute"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000493", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 10, "energy": "medium", "context": ["classroom", "home"], "location": ["transit", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000494", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 8, "energy": "medium", "context": ["social", "home", "outdoor"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000495", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 9, "energy": "medium", "context": ["exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000496", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 14, "energy": "medium", "context": ["home"], "location": ["home", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000497", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 9, "energy": "low", "context": ["outdoor", "classroom", "library"], "location": ["classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000498", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 15, "energy": "low", "context": ["library", "social"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000499", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 12, "energy": "high", "context": ["exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000500", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 7, "energy": "low", "context": ["classroom", "exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000501", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 8, "energy": "low", "context": ["exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000502", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["study"], "location": ["classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000503", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 8, "energy": "low", "context": ["work"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000504", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 14, "energy": "low", "context": ["outdoor", "work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000505", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 1, "energy": "medium", "context": ["classroom", "library"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000506", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 14, "energy": "low", "context": ["exam_prep", "classroom", "home"], "location": ["outdoors", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000507", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 7, "energy": "high", "context": ["commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000508", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 6, "energy": "high", "context": ["commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000509", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 8, "energy": "medium", "context": ["work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000510", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them back-to-back and check them off as you go .", "goal": "productivity", "duration_min": 14, "energy": "medium", "context": ["work"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000511", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.", "goal": "focus", "duration_min": 15, "energy": "medium", "context": ["social", "classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000512", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write a sentence that defines today’s task. Keep typing without editing until the timer ends .", "goal": "focus", "duration_min": 1, "energy": "low", "context": ["study", "social", "exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000513", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 15 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 15, "energy": "medium", "context": ["social"], "location": ["classroom", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000514", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 7, "energy": "medium", "context": ["work", "outdoor"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000515", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 15, "energy": "low", "context": ["commute"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000516", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 5 minutes without switching.", "goal": "focus", "duration_min": 5, "energy": "medium", "context": ["library"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000517", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 10, "energy": "low", "context": ["social"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000518", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 5, "energy": "low", "context": ["classroom", "home"], "location": ["library", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000519", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward, do it immediately, then note the next tiny step .", "goal": "productivity", "duration_min": 10, "energy": "high", "context": ["exam_prep", "commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000520", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 15, "energy": "low", "context": ["commute"], "location": ["office", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000521", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "medium", "context": ["home", "exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000522", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 5, "energy": "high", "context": ["exam_prep"], "location": ["office", "outdoors"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000523", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 9, "energy": "low", "context": ["social", "classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000524", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 13, "energy": "low", "context": ["home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000525", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 9 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 9, "energy": "medium", "context": ["home", "study"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000526", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 2, "energy": "high", "context": ["outdoor", "work"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000527", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 4, "energy": "medium", "context": ["study"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000528", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 1, "energy": "medium", "context": ["commute", "social"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000529", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 3 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 3, "energy": "medium", "context": ["library", "work"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000530", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 3, "energy": "low", "context": ["commute", "study", "library"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000531", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 3, "energy": "low", "context": ["outdoor", "exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000532", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 3, "energy": "high", "context": ["classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000533", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 6, "energy": "low", "context": ["classroom", "social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000534", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 12, "energy": "high", "context": ["social", "classroom"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000535", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 14, "energy": "medium", "context": ["outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000536", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 12, "energy": "low", "context": ["commute"], "location": ["office", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000537", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 10 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 10, "energy": "medium", "context": ["social"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000538", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 11, "energy": "high", "context": ["commute"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000539", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 6, "energy": "high", "context": ["study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000540", "title": "Distraction sweep sweep", "instruction": "Put your phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points .", "goal": "focus", "duration_min": 12, "energy": "low", "context": ["outdoor", "library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000541", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 5, "energy": "low", "context": ["social", "commute", "exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000542", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 9, "energy": "low", "context": ["library", "social", "home"], "location": ["library", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000543", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 1, "energy": "high", "context": ["library", "exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000544", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 1, "energy": "high", "context": ["exam_prep"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000545", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 4, "energy": "high", "context": ["outdoor", "commute", "classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000546", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4 and repeat for 8 cycles.", "goal": "calm", "duration_min": 2, "energy": "low", "context": ["outdoor"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000547", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 15, "energy": "medium", "context": ["exam_prep"], "location": ["classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000548", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 12, "energy": "medium", "context": ["work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000549", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 12 minutes without switching.", "goal": "focus", "duration_min": 12, "energy": "low", "context": ["work", "library", "classroom"], "location": ["classroom", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000550", "title": "Distraction sweep sweep", "instruction": "Put your phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points .", "goal": "focus", "duration_min": 15, "energy": "high", "context": ["social", "exam_prep"], "location": ["outdoors", "transit"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000551", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 9, "energy": "medium", "context": ["commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000552", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 1, "energy": "low", "context": ["exam_prep"], "location": ["home", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000553", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["commute"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000554", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 15, "energy": "low", "context": ["classroom", "exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000555", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 4, "energy": "high", "context": ["work"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000556", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 5, "energy": "medium", "context": ["social"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000557", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 14 minutes without switching.", "goal": "focus", "duration_min": 14, "energy": "medium", "context": ["exam_prep", "study", "classroom"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000558", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 11, "energy": "medium", "context": ["library"], "location": ["home", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000559", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 14 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 14, "energy": "high", "context": ["classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000560", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 2, "energy": "medium", "context": ["home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000561", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 8, "energy": "high", "context": ["exam_prep", "home", "study"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000562", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 5, "energy": "high", "context": ["social"], "location": ["office"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000563", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 7, "energy": "low", "context": ["commute"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000564", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 14, "energy": "high", "context": ["commute", "exam_prep", "outdoor"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000565", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 12, "energy": "high", "context": ["work"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000566", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 9, "energy": "high", "context": ["work"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000567", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward, do it immediately, then note the next tiny step .", "goal": "productivity", "duration_min": 3, "energy": "low", "context": ["study", "exam_prep", "outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000568", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 12 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 12, "energy": "high", "context": ["study"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000569", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 3 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 3, "energy": "medium", "context": ["social", "commute"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000570", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 13, "energy": "medium", "context": ["library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000571", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 10, "energy": "high", "context": ["social", "commute", "work"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000572", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 14, "energy": "high", "context": ["work", "library"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000573", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 7, "energy": "high", "context": ["commute"], "location": ["home", "outdoors"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000574", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 11, "energy": "medium", "context": ["work", "exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000575", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 7, "energy": "medium", "context": ["library"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000576", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 12, "energy": "high", "context": ["commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000577", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 6, "energy": "low", "context": ["work", "study"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000578", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 13, "energy": "medium", "context": ["study", "library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000579", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 13 minutes, keep arms swinging gently. Each minute, name one thing you’ll do next .", "goal": "wellbeing", "duration_min": 13, "energy": "medium", "context": ["commute", "library"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000580", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 13, "energy": "high", "context": ["library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000581", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 6, "energy": "high", "context": ["home", "commute"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000582", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 9, "energy": "low", "context": ["social"], "location": ["library"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000583", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 7, "energy": "low", "context": ["commute", "library", "social"], "location": ["outdoors"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000584", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 4 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 4, "energy": "high", "context": ["commute", "library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000585", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 7 minutes without switching.", "goal": "focus", "duration_min": 7, "energy": "low", "context": ["outdoor"], "location": ["home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000586", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 3, "energy": "medium", "context": ["study", "work", "library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000587", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["work"], "location": ["outdoors", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000588", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 7 minutes without switching.", "goal": "focus", "duration_min": 7, "energy": "medium", "context": ["home", "work", "study"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000589", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 12, "energy": "medium", "context": ["classroom", "library", "study"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000590", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 9, "energy": "low", "context": ["commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000591", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 6, "energy": "medium", "context": ["work", "outdoor"], "location": ["outdoors", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000592", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 2, "energy": "high", "context": ["commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000593", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 8, "energy": "high", "context": ["commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000594", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 15, "energy": "medium", "context": ["work", "home"], "location": ["outdoors"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000595", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.", "goal": "focus", "duration_min": 3, "energy": "medium", "context": ["library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000596", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 13, "energy": "medium", "context": ["exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000597", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 7, "energy": "medium", "context": ["home", "library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000598", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 2, "energy": "high", "context": ["study", "outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000599", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 14, "energy": "medium", "context": ["commute", "work", "classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000600", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun) and breathe evenly.", "goal": "wellbeing", "duration_min": 14, "energy": "medium", "context": ["social"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000601", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.", "goal": "focus", "duration_min": 3, "energy": "low", "context": ["study"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000602", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 8 minutes without switching.", "goal": "focus", "duration_min": 8, "energy": "low", "context": ["study"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000603", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 12, "energy": "medium", "context": ["classroom", "social"], "location": ["library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000604", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 15 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 15, "energy": "medium", "context": ["home", "outdoor", "social"], "location": ["transit"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000605", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 14 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 14, "energy": "low", "context": ["social", "library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000606", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 15, "energy": "medium", "context": ["commute"], "location": ["home", "classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000607", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 14, "energy": "high", "context": ["outdoor", "study"], "location": ["outdoors"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000608", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 8 minutes without switching.", "goal": "focus", "duration_min": 8, "energy": "medium", "context": ["work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000609", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 14, "energy": "low", "context": ["outdoor", "classroom"], "location": ["home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000610", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 2, "energy": "low", "context": ["study", "classroom"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000611", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 4, "energy": "low", "context": ["study"], "location": ["library"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000612", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 1, "energy": "low", "context": ["classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000613", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 1 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 1, "energy": "medium", "context": ["library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000614", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 6, "energy": "medium", "context": ["exam_prep", "study", "social"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000615", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 11, "energy": "medium", "context": ["social", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000616", "title": "Hydrate & posture check", "instruction": "Drink a glass of water, roll shoulders 5 times, sit upright, relax jaw and forehead and take three slow breaths .", "goal": "wellbeing", "duration_min": 10, "energy": "high", "context": ["classroom", "social"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000617", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 4, "energy": "high", "context": ["study"], "location": ["transit", "office"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000618", "title": "Hydrate & posture check", "instruction": "Drink a glass of water, roll shoulders 5 times, sit upright, relax jaw and forehead and take three slow breaths .", "goal": "wellbeing", "duration_min": 12, "energy": "medium", "context": ["library", "commute", "study"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000619", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 13, "energy": "medium", "context": ["exam_prep"], "location": ["office", "classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000620", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 14, "energy": "high", "context": ["home"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000621", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 11, "energy": "high", "context": ["social"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000622", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 4, "energy": "low", "context": ["home", "study"], "location": ["transit", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000623", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 9, "energy": "low", "context": ["work", "study"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000624", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 13, "energy": "low", "context": ["study", "exam_prep"], "location": ["library", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000625", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 11, "energy": "medium", "context": ["social", "classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000626", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 12, "energy": "medium", "context": ["home", "study", "work"], "location": ["library", "home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000627", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 9, "energy": "high", "context": ["work"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000628", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 7, "energy": "low", "context": ["outdoor", "social"], "location": ["home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000629", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 10, "energy": "low", "context": ["study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000630", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["exam_prep"], "location": ["classroom", "transit"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000631", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 14, "energy": "medium", "context": ["home", "work"], "location": ["office", "library"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000632", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["outdoor", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000633", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 15, "energy": "high", "context": ["commute", "library"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000634", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 11 minutes without switching.", "goal": "focus", "duration_min": 11, "energy": "low", "context": ["commute", "home"], "location": ["home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000635", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 4 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 4, "energy": "medium", "context": ["home", "exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000636", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 1 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 1, "energy": "high", "context": ["exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000637", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 13 minutes without switching.", "goal": "focus", "duration_min": 13, "energy": "medium", "context": ["outdoor", "social"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000638", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 4, "energy": "medium", "context": ["study", "home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000639", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 10 minutes without switching.", "goal": "focus", "duration_min": 10, "energy": "medium", "context": ["classroom"], "location": ["outdoors"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000640", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 15, "energy": "medium", "context": ["work"], "location": ["classroom", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000641", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 14, "energy": "low", "context": ["commute"], "location": ["home", "transit"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000642", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 13, "energy": "medium", "context": ["study", "work", "exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000643", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 14 minutes without switching.", "goal": "focus", "duration_min": 14, "energy": "low", "context": ["commute"], "location": ["library"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000644", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 3, "energy": "medium", "context": ["home", "commute", "classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000645", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 6 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 6, "energy": "medium", "context": ["social", "study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000646", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 13, "energy": "high", "context": ["home"], "location": ["transit"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000647", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 9, "energy": "medium", "context": ["work", "exam_prep", "outdoor"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000648", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 10, "energy": "high", "context": ["commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000649", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 13, "energy": "high", "context": ["study"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000650", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 9 minutes without switching.", "goal": "focus", "duration_min": 9, "energy": "medium", "context": ["work"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000651", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 8 minutes without switching.", "goal": "focus", "duration_min": 8, "energy": "low", "context": ["outdoor"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000652", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 5, "energy": "high", "context": ["work"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000653", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 12, "energy": "high", "context": ["classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000654", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 6, "energy": "high", "context": ["outdoor"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000655", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 12, "energy": "high", "context": ["home", "study", "classroom"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000656", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 10, "energy": "high", "context": ["home"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000657", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.", "goal": "focus", "duration_min": 15, "energy": "medium", "context": ["library", "social", "study"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000658", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.", "goal": "focus", "duration_min": 15, "energy": "low", "context": ["social"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000659", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 2, "energy": "medium", "context": ["exam_prep"], "location": ["home", "library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000660", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 13, "energy": "high", "context": ["home"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000661", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 9, "energy": "high", "context": ["exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000662", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 1, "energy": "high", "context": ["study"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000663", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 15, "energy": "medium", "context": ["work", "library", "commute"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000664", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 10, "energy": "high", "context": ["classroom", "commute", "study"], "location": ["classroom"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000665", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 6, "energy": "medium", "context": ["study", "classroom", "home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000666", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 6, "energy": "medium", "context": ["commute"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000667", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 7, "energy": "high", "context": ["social"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000668", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 8, "energy": "high", "context": ["commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000669", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.", "goal": "focus", "duration_min": 3, "energy": "medium", "context": ["outdoor", "social", "home"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000670", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 10, "energy": "medium", "context": ["commute", "library"], "location": ["classroom"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000671", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 1 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 1, "energy": "high", "context": ["exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000672", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 14, "energy": "high", "context": ["home", "outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000673", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 13, "energy": "low", "context": ["commute"], "location": ["transit", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000674", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 7, "energy": "low", "context": ["work", "library", "outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000675", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 10, "energy": "medium", "context": ["commute", "library"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000676", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 1, "energy": "high", "context": ["exam_prep", "social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000677", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.", "goal": "focus", "duration_min": 15, "energy": "medium", "context": ["library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000678", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.", "goal": "focus", "duration_min": 15, "energy": "medium", "context": ["library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000679", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 8, "energy": "low", "context": ["commute", "exam_prep"], "location": ["library", "home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000680", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 4 minutes without switching.", "goal": "focus", "duration_min": 4, "energy": "high", "context": ["classroom"], "location": ["office", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000681", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 9, "energy": "medium", "context": ["library", "social"], "location": ["office"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000682", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 9 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 9, "energy": "low", "context": ["exam_prep", "social", "classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000683", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 15 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next .", "goal": "wellbeing", "duration_min": 15, "energy": "low", "context": ["study", "work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000684", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 5, "energy": "high", "context": ["work"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000685", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.", "goal": "focus", "duration_min": 15, "energy": "high", "context": ["study", "commute", "social"], "location": ["library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000686", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.", "goal": "focus", "duration_min": 3, "energy": "medium", "context": ["commute", "social"], "location": ["transit", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000687", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 3 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 3, "energy": "low", "context": ["exam_prep", "classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000688", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 2, "energy": "low", "context": ["outdoor", "library"], "location": ["home", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000689", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 6, "energy": "high", "context": ["outdoor", "study", "home"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000690", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 7, "energy": "low", "context": ["exam_prep", "library"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000691", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 7, "energy": "medium", "context": ["commute", "classroom"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000692", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 8, "energy": "medium", "context": ["home", "study"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000693", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 4, "energy": "low", "context": ["study"], "location": ["library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000694", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 13, "energy": "high", "context": ["social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000695", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward, do it immediately, then note the next tiny step .", "goal": "productivity", "duration_min": 2, "energy": "medium", "context": ["outdoor", "classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000696", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 2, "energy": "low", "context": ["study", "social"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000697", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 8, "energy": "low", "context": ["commute"], "location": ["classroom", "home"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000698", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 15, "energy": "low", "context": ["social", "outdoor", "study"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000699", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 5 minutes without switching.", "goal": "focus", "duration_min": 5, "energy": "low", "context": ["exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000700", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 14, "energy": "low", "context": ["social", "home"], "location": ["home"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000701", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 13, "energy": "high", "context": ["commute", "work", "library"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000702", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 7, "energy": "medium", "context": ["classroom"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000703", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 13, "energy": "high", "context": ["work"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000704", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 2 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 2, "energy": "low", "context": ["outdoor", "classroom"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000705", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 7, "energy": "low", "context": ["library"], "location": ["office", "classroom"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000706", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 11 minutes without switching.", "goal": "focus", "duration_min": 11, "energy": "medium", "context": ["work"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000707", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 9, "energy": "low", "context": ["work"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000708", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 10, "energy": "low", "context": ["outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000709", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 13, "energy": "medium", "context": ["exam_prep", "outdoor", "home"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000710", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 5, "energy": "low", "context": ["exam_prep"], "location": ["home", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000711", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 14, "energy": "low", "context": ["library", "classroom", "study"], "location": ["outdoors", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000712", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 11, "energy": "high", "context": ["social", "library"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000713", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 13, "energy": "low", "context": ["work"], "location": ["transit"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000714", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 5, "energy": "high", "context": ["social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000715", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 5, "energy": "high", "context": ["home", "social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000716", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 4, "energy": "low", "context": ["classroom", "work", "library"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000717", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 15, "energy": "high", "context": ["study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000718", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 10 minutes without switching.", "goal": "focus", "duration_min": 10, "energy": "low", "context": ["work", "social"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000719", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 6, "energy": "low", "context": ["home"], "location": ["transit", "library"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000720", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 14, "energy": "medium", "context": ["classroom", "exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000721", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 2, "energy": "high", "context": ["work", "commute"], "location": ["classroom", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000722", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 7, "energy": "high", "context": ["classroom"], "location": ["outdoors", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000723", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 6, "energy": "medium", "context": ["social", "work"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000724", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them back-to-back and check them off as you go .", "goal": "productivity", "duration_min": 7, "energy": "high", "context": ["home", "library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000725", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 9, "energy": "high", "context": ["exam_prep"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000726", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 5, "energy": "low", "context": ["home", "social", "study"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000727", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 11 minutes without switching.", "goal": "focus", "duration_min": 11, "energy": "high", "context": ["study"], "location": ["transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000728", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 5 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 5, "energy": "low", "context": ["classroom"], "location": ["transit", "classroom"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000729", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them back-to-back and check them off as you go .", "goal": "productivity", "duration_min": 2, "energy": "medium", "context": ["study", "home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000730", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 7, "energy": "high", "context": ["outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000731", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 7 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 7, "energy": "low", "context": ["library"], "location": ["office"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000732", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 13, "energy": "high", "context": ["work", "outdoor", "commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000733", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 6, "energy": "high", "context": ["social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000734", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 12 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 12, "energy": "low", "context": ["work", "exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000735", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 2, "energy": "low", "context": ["social", "study"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000736", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 5, "energy": "high", "context": ["classroom", "exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000737", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 13, "energy": "low", "context": ["library"], "location": ["library"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000738", "title": "Distraction sweep sweep", "instruction": "Put your phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points .", "goal": "focus", "duration_min": 12, "energy": "low", "context": ["work"], "location": ["classroom", "office"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000739", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["study", "outdoor", "commute"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000740", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 14, "energy": "low", "context": ["commute"], "location": ["classroom", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000741", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 4 minutes without switching.", "goal": "focus", "duration_min": 4, "energy": "high", "context": ["classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000742", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 1, "energy": "high", "context": ["study", "outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000743", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 5, "energy": "low", "context": ["study", "exam_prep", "library"], "location": ["office"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000744", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 2, "energy": "medium", "context": ["study", "library"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000745", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 10, "energy": "low", "context": ["exam_prep", "outdoor"], "location": ["home", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000746", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 8 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 8, "energy": "high", "context": ["work", "outdoor"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000747", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 14, "energy": "medium", "context": ["library"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000748", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 5, "energy": "low", "context": ["commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000749", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 14, "energy": "medium", "context": ["library", "work", "outdoor"], "location": ["outdoors", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000750", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 4 minutes without switching.", "goal": "focus", "duration_min": 4, "energy": "medium", "context": ["library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000751", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 2, "energy": "high", "context": ["library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000752", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 9, "energy": "high", "context": ["library", "classroom", "home"], "location": ["office", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000753", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 2, "energy": "high", "context": ["classroom"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000754", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 1, "energy": "medium", "context": ["exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000755", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 12, "energy": "high", "context": ["study"], "location": ["home"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000756", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 4, "energy": "medium", "context": ["library", "exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000757", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 14, "energy": "low", "context": ["library", "commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000758", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 12, "energy": "medium", "context": ["classroom", "work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000759", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 4, "energy": "medium", "context": ["commute", "work", "study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000760", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 15, "energy": "medium", "context": ["work"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000761", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 8, "energy": "medium", "context": ["social", "exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000762", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 10, "energy": "low", "context": ["work", "exam_prep"], "location": ["home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000763", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 11, "energy": "low", "context": ["classroom", "exam_prep", "commute"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000764", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "low", "context": ["social", "home"], "location": ["classroom", "outdoors"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000765", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 3, "energy": "medium", "context": ["study", "outdoor"], "location": ["library", "transit"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000766", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 4, "energy": "medium", "context": ["classroom", "outdoor", "library"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000767", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 15, "energy": "low", "context": ["work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000768", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 6 minutes without switching.", "goal": "focus", "duration_min": 6, "energy": "low", "context": ["classroom"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000769", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 1, "energy": "low", "context": ["social", "library"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000770", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 3, "energy": "low", "context": ["work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000771", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 14, "energy": "low", "context": ["classroom"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000772", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 4, "energy": "high", "context": ["study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000773", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4 and repeat for 8 cycles.", "goal": "calm", "duration_min": 6, "energy": "medium", "context": ["study", "outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000774", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 13, "energy": "high", "context": ["outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000775", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 13, "energy": "high", "context": ["study", "social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000776", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 3, "energy": "low", "context": ["exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000777", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward, do it immediately, then note the next tiny step .", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["home", "study", "exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000778", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 2, "energy": "high", "context": ["social", "home", "study"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000779", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 12, "energy": "medium", "context": ["social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000780", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 6, "energy": "medium", "context": ["study", "library", "home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000781", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 10, "energy": "medium", "context": ["library", "classroom", "commute"], "location": ["transit", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000782", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 1 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 1, "energy": "medium", "context": ["library", "commute", "home"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000783", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 6, "energy": "high", "context": ["study"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000784", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 1, "energy": "medium", "context": ["work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000785", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 4, "energy": "low", "context": ["exam_prep", "library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000786", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 12 minutes without switching.", "goal": "focus", "duration_min": 12, "energy": "low", "context": ["classroom"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000787", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 2, "energy": "medium", "context": ["library", "outdoor"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000788", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 13, "energy": "high", "context": ["work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000789", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 9, "energy": "high", "context": ["classroom", "home"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000790", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 3, "energy": "high", "context": ["study", "commute", "home"], "location": ["transit", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000791", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 3, "energy": "high", "context": ["study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000792", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 10, "energy": "high", "context": ["outdoor", "commute"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000793", "title": "Hydrate & posture check", "instruction": "Drink a glass of water, roll shoulders 5 times, sit upright, relax jaw and forehead and take three slow breaths .", "goal": "wellbeing", "duration_min": 6, "energy": "high", "context": ["outdoor", "library"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000794", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 9, "energy": "high", "context": ["social", "exam_prep", "commute"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000795", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 10 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 10, "energy": "high", "context": ["commute", "outdoor"], "location": ["transit", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000796", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 11, "energy": "high", "context": ["work", "home"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000797", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 9, "energy": "low", "context": ["exam_prep"], "location": ["home", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000798", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 8, "energy": "medium", "context": ["library", "social"], "location": ["transit", "home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000799", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 12, "energy": "low", "context": ["exam_prep"], "location": ["transit", "office"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000800", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 4, "energy": "low", "context": ["outdoor", "library", "work"], "location": ["classroom", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000801", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["study"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000802", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 8, "energy": "high", "context": ["social"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000803", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 8, "energy": "low", "context": ["study", "library", "exam_prep"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000804", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 6, "energy": "low", "context": ["outdoor"], "location": ["classroom", "home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000805", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 9, "energy": "low", "context": ["exam_prep", "study", "social"], "location": ["library", "classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000806", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 12, "energy": "high", "context": ["home", "classroom"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000807", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 3 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 3, "energy": "low", "context": ["social"], "location": ["home", "classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000808", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 8, "energy": "high", "context": ["study"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000809", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 11, "energy": "low", "context": ["study"], "location": ["home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000810", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 10, "energy": "high", "context": ["commute", "classroom", "work"], "location": ["outdoors"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000811", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 5, "energy": "low", "context": ["social"], "location": ["classroom", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000812", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 2, "energy": "low", "context": ["classroom", "social"], "location": ["home", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000813", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 15, "energy": "high", "context": ["outdoor"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000814", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 4, "energy": "low", "context": ["exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000815", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 12, "energy": "medium", "context": ["study"], "location": ["outdoors", "transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000816", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 9, "energy": "medium", "context": ["outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000817", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 2, "energy": "low", "context": ["work", "social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000818", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 8, "energy": "medium", "context": ["home", "study"], "location": ["library", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000819", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 13 minutes, keep arms swinging gently. Each minute, name one thing you’ll do next .", "goal": "wellbeing", "duration_min": 13, "energy": "high", "context": ["work", "outdoor", "social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000820", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 5 minutes without switching.", "goal": "focus", "duration_min": 5, "energy": "medium", "context": ["exam_prep", "commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000821", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 15, "energy": "low", "context": ["outdoor", "commute"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000822", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 9 minutes, keep arms swinging gently. Each minute, name one thing you’ll do next .", "goal": "wellbeing", "duration_min": 9, "energy": "low", "context": ["home", "social", "commute"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000823", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 9 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 9, "energy": "low", "context": ["classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000824", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 5, "energy": "low", "context": ["classroom", "commute", "study"], "location": ["home", "library"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000825", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 9, "energy": "high", "context": ["classroom"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000826", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 2 minutes without switching.", "goal": "focus", "duration_min": 2, "energy": "high", "context": ["social"], "location": ["outdoors"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000827", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 6, "energy": "high", "context": ["outdoor"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000828", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 14, "energy": "medium", "context": ["exam_prep"], "location": ["classroom", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000829", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "low", "context": ["outdoor"], "location": ["outdoors", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000830", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 4, "energy": "high", "context": ["library", "classroom", "social"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000831", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 2, "energy": "high", "context": ["classroom", "library", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000832", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 2, "energy": "low", "context": ["work"], "location": ["outdoors", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000833", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 3 minutes. Keep arms swinging gently. Each minute, name one thing you���ll do next.", "goal": "wellbeing", "duration_min": 3, "energy": "low", "context": ["library"], "location": ["home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000834", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 8, "energy": "medium", "context": ["library", "study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000835", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 4, "energy": "medium", "context": ["work"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000836", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 10, "energy": "high", "context": ["commute", "library", "outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000837", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 5, "energy": "high", "context": ["commute", "work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000838", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 7, "energy": "low", "context": ["library", "classroom", "study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000839", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 13 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 13, "energy": "high", "context": ["library", "exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000840", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward, do it immediately, then note the next tiny step .", "goal": "productivity", "duration_min": 6, "energy": "high", "context": ["library"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000841", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 9, "energy": "high", "context": ["home"], "location": ["home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000842", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 4, "energy": "medium", "context": ["exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000843", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 6, "energy": "high", "context": ["study", "exam_prep", "social"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000844", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 2, "energy": "high", "context": ["commute"], "location": ["classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000845", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 9, "energy": "medium", "context": ["library"], "location": ["office", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000846", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 7, "energy": "medium", "context": ["home"], "location": ["library", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000847", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.", "goal": "focus", "duration_min": 3, "energy": "high", "context": ["library", "commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000848", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 10, "energy": "low", "context": ["commute", "social"], "location": ["library", "home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000849", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 2, "energy": "low", "context": ["social"], "location": ["classroom", "outdoors"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000850", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 15, "energy": "low", "context": ["library", "social"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000851", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 14, "energy": "medium", "context": ["commute"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000852", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 8, "energy": "low", "context": ["social", "exam_prep", "outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000853", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 4 minutes without switching.", "goal": "focus", "duration_min": 4, "energy": "low", "context": ["home", "study"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000854", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 5, "energy": "medium", "context": ["classroom"], "location": ["outdoors", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000855", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 1, "energy": "high", "context": ["exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000856", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 13, "energy": "high", "context": ["exam_prep"], "location": ["outdoors", "classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000857", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 3, "energy": "high", "context": ["outdoor", "work"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000858", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 5, "energy": "high", "context": ["library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000859", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 9, "energy": "high", "context": ["classroom", "home"], "location": ["transit", "office"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000860", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 14, "energy": "medium", "context": ["outdoor"], "location": ["classroom"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000861", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 15, "energy": "medium", "context": ["work"], "location": ["home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000862", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 11, "energy": "high", "context": ["home"], "location": ["home", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000863", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 11, "energy": "high", "context": ["outdoor", "exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000864", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 8, "energy": "high", "context": ["outdoor"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000865", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 2, "energy": "medium", "context": ["home"], "location": ["transit", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000866", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 13, "energy": "medium", "context": ["exam_prep"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000867", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 7, "energy": "medium", "context": ["commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000868", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 13, "energy": "high", "context": ["library", "commute", "social"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000869", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 14, "energy": "low", "context": ["library", "home"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000870", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 1, "energy": "medium", "context": ["outdoor"], "location": ["transit"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000871", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 10, "energy": "high", "context": ["home", "outdoor"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000872", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 4, "energy": "low", "context": ["commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000873", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 12, "energy": "medium", "context": ["exam_prep", "commute"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000874", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 11, "energy": "low", "context": ["library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000875", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 11, "energy": "medium", "context": ["outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000876", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 1, "energy": "medium", "context": ["study", "outdoor"], "location": ["outdoors", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000877", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 7, "energy": "medium", "context": ["exam_prep", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000878", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 3, "energy": "medium", "context": ["library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000879", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 10, "energy": "medium", "context": ["study", "exam_prep"], "location": ["home", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000880", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 13, "energy": "high", "context": ["exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000881", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 8, "energy": "high", "context": ["library", "classroom"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000882", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 11, "energy": "medium", "context": ["social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000883", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 10, "energy": "low", "context": ["social", "work"], "location": ["outdoors", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000884", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 5, "energy": "low", "context": ["social", "outdoor"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000885", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 3, "energy": "medium", "context": ["work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000886", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 14, "energy": "high", "context": ["commute", "home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000887", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000888", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 5 minutes without switching.", "goal": "focus", "duration_min": 5, "energy": "low", "context": ["social", "study"], "location": ["outdoors", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000889", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 7, "energy": "high", "context": ["commute", "library"], "location": ["office"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000890", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 11, "energy": "low", "context": ["social", "exam_prep", "work"], "location": ["home", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000891", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward, do it immediately, then note the next tiny step .", "goal": "productivity", "duration_min": 14, "energy": "low", "context": ["home"], "location": ["transit", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000892", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 1, "energy": "low", "context": ["study", "home", "classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000893", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 11, "energy": "medium", "context": ["outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000894", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 8, "energy": "high", "context": ["work"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000895", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 10, "energy": "low", "context": ["work", "outdoor", "commute"], "location": ["home", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_000896", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 1, "energy": "low", "context": ["social"], "location": ["transit"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000897", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 13, "energy": "medium", "context": ["home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000898", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 2, "energy": "high", "context": ["outdoor"], "location": ["transit", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000899", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 8, "energy": "high", "context": ["social"], "location": ["library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000900", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 9, "energy": "high", "context": ["library"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000901", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 2, "energy": "high", "context": ["study", "classroom"], "location": ["transit"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000902", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 14, "energy": "low", "context": ["classroom"], "location": ["office", "transit"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000903", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 3, "energy": "low", "context": ["exam_prep"], "location": ["transit", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000904", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 8, "energy": "low", "context": ["social", "work"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000905", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.", "goal": "focus", "duration_min": 3, "energy": "high", "context": ["home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000906", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 13, "energy": "low", "context": ["library", "social"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000907", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 15, "energy": "low", "context": ["home"], "location": ["home", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000908", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 11, "energy": "high", "context": ["home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000909", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 7 minutes without switching.", "goal": "focus", "duration_min": 7, "energy": "high", "context": ["library", "study", "commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000910", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 14 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 14, "energy": "low", "context": ["library", "outdoor"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000911", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 4, "energy": "medium", "context": ["study", "commute"], "location": ["office"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000912", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 13, "energy": "low", "context": ["study", "social"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000913", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 15, "energy": "medium", "context": ["home"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000914", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 4, "energy": "medium", "context": ["study"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000915", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 1, "energy": "low", "context": ["home", "library"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000916", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 11, "energy": "low", "context": ["outdoor", "exam_prep", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_000917", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 5, "energy": "low", "context": ["social", "classroom"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000918", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 8, "energy": "high", "context": ["social"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_000919", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 9, "energy": "low", "context": ["commute", "home", "classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000920", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 13, "energy": "high", "context": ["study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_000921", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.", "goal": "focus", "duration_min": 15, "energy": "low", "context": ["home"], "location": ["outdoors", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000922", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 9, "energy": "low", "context": ["work"], "location": ["home", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000923", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 8, "energy": "low", "context": ["home"], "location": ["classroom", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000924", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 6 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["library", "commute"], "location": ["outdoors"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_000925", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "medium", "context": ["work"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000926", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 10 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 10, "energy": "medium", "context": ["home", "work", "exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_000927", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 10, "energy": "low", "context": ["home"], "location": ["office", "classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000928", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 5, "energy": "high", "context": ["home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000929", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 2, "energy": "high", "context": ["commute"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000930", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 8, "energy": "medium", "context": ["library", "work"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000931", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 1, "energy": "medium", "context": ["work"], "location": ["home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000932", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 7, "energy": "high", "context": ["study", "home", "social"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000933", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 4, "energy": "medium", "context": ["classroom"], "location": ["outdoors", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000934", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 1 minutes without switching.", "goal": "focus", "duration_min": 1, "energy": "high", "context": ["home"], "location": ["office"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000935", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.", "goal": "focus", "duration_min": 15, "energy": "medium", "context": ["social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_000936", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write a sentence that defines today’s task. Keep typing without editing until the timer ends .", "goal": "focus", "duration_min": 11, "energy": "medium", "context": ["home"], "location": ["outdoors", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000937", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 12, "energy": "low", "context": ["outdoor"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_000938", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 4, "energy": "high", "context": ["commute", "work"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000939", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.", "goal": "focus", "duration_min": 15, "energy": "low", "context": ["study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000940", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 12, "energy": "high", "context": ["exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000941", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 13, "energy": "medium", "context": ["study", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_000942", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 1, "energy": "high", "context": ["exam_prep", "study"], "location": ["home", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000943", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 3, "energy": "low", "context": ["commute"], "location": ["office", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000944", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 13, "energy": "low", "context": ["exam_prep"], "location": ["home", "office"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000945", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 3, "energy": "high", "context": ["commute", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000946", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 15, "energy": "high", "context": ["classroom"], "location": ["outdoors", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000947", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 6 minutes without switching.", "goal": "focus", "duration_min": 6, "energy": "low", "context": ["work", "home"], "location": ["office", "classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000948", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 10, "energy": "medium", "context": ["social"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000949", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 14, "energy": "low", "context": ["classroom"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000950", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 13, "energy": "high", "context": ["work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_000951", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 7, "energy": "medium", "context": ["work", "library"], "location": ["transit", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_000952", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 13, "energy": "high", "context": ["home", "exam_prep"], "location": ["home", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000953", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 12, "energy": "medium", "context": ["exam_prep", "commute", "library"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000954", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 5, "energy": "low", "context": ["exam_prep"], "location": ["transit", "outdoors"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000955", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 10, "energy": "medium", "context": ["work", "study", "exam_prep"], "location": ["library", "classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000956", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 4, "energy": "low", "context": ["work", "home", "study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000957", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 13, "energy": "high", "context": ["home"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000958", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 4, "energy": "low", "context": ["home"], "location": ["classroom", "library"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000959", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 8, "energy": "medium", "context": ["study", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_000960", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 7, "energy": "medium", "context": ["exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000961", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 7 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 7, "energy": "high", "context": ["social"], "location": ["office"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000962", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 12, "energy": "medium", "context": ["commute", "social", "study"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_000963", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 12, "energy": "low", "context": ["work", "library"], "location": ["classroom", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_000964", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 15, "energy": "medium", "context": ["work", "commute"], "location": ["classroom", "transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000965", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 9, "energy": "medium", "context": ["outdoor"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_000966", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 3, "energy": "low", "context": ["work"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_000967", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 9, "energy": "high", "context": ["home", "study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000968", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 6, "energy": "high", "context": ["social", "exam_prep", "home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000969", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 11, "energy": "low", "context": ["work"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000970", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 15, "energy": "medium", "context": ["library"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000971", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 14 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 14, "energy": "high", "context": ["library"], "location": ["library", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_000972", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 9, "energy": "low", "context": ["work", "home"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_000973", "title": "Hydrate & posture check", "instruction": "Drink a glass of water, roll shoulders 5 times, sit upright, relax jaw and forehead and take three slow breaths .", "goal": "wellbeing", "duration_min": 14, "energy": "high", "context": ["library", "classroom"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_000974", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 10, "energy": "high", "context": ["home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000975", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 9, "energy": "high", "context": ["library", "exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000976", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 10, "energy": "high", "context": ["outdoor"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000977", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 9, "energy": "low", "context": ["outdoor"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000978", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 10, "energy": "high", "context": ["classroom"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_000979", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 8, "energy": "low", "context": ["work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_000980", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 4, "energy": "medium", "context": ["social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_000981", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 4, "energy": "low", "context": ["outdoor"], "location": ["transit", "library"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_000982", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 8 minutes without switching.", "goal": "focus", "duration_min": 8, "energy": "low", "context": ["library", "commute"], "location": ["home", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000983", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 12 minutes without switching.", "goal": "focus", "duration_min": 12, "energy": "high", "context": ["exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000984", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 11, "energy": "low", "context": ["commute", "home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_000985", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 12, "energy": "high", "context": ["library", "social"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_000986", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 6, "energy": "medium", "context": ["library"], "location": ["home", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000987", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 9, "energy": "high", "context": ["social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_000988", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 2, "energy": "high", "context": ["home", "social"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_000989", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 7, "energy": "medium", "context": ["classroom", "home"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000990", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 1, "energy": "medium", "context": ["home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_000991", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 15, "energy": "medium", "context": ["social", "study"], "location": ["home", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_000992", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 10 minutes without switching.", "goal": "focus", "duration_min": 10, "energy": "low", "context": ["outdoor", "library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_000993", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 1, "energy": "high", "context": ["social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_000994", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 7, "energy": "medium", "context": ["outdoor", "library", "home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_000995", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 9 minutes without switching.", "goal": "focus", "duration_min": 9, "energy": "high", "context": ["home"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_000996", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 5, "energy": "medium", "context": ["exam_prep"], "location": ["library"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_000997", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 7, "energy": "low", "context": ["work"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_000998", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 4, "energy": "high", "context": ["classroom", "home"], "location": ["outdoors", "library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_000999", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 10 minutes without switching.", "goal": "focus", "duration_min": 10, "energy": "low", "context": ["social"], "location": ["transit", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_001000", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 4, "energy": "medium", "context": ["home", "study"], "location": ["transit", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_001001", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 3, "energy": "medium", "context": ["exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001002", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 12 minutes without switching.", "goal": "focus", "duration_min": 12, "energy": "low", "context": ["exam_prep", "library", "social"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_001003", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 13, "energy": "low", "context": ["social", "exam_prep", "study"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001004", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 2, "energy": "low", "context": ["commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_001005", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 8, "energy": "medium", "context": ["outdoor", "work", "study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_001006", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 5 minutes without switching.", "goal": "focus", "duration_min": 5, "energy": "low", "context": ["study", "outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_001007", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 4, "energy": "medium", "context": ["study", "classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_001008", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 12 minutes, keep arms swinging gently. Each minute, name one thing you’ll do next .", "goal": "wellbeing", "duration_min": 12, "energy": "high", "context": ["work"], "location": ["transit", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_001009", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 8, "energy": "medium", "context": ["study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001010", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 3, "energy": "medium", "context": ["classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_001011", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 4, "energy": "medium", "context": ["classroom", "study"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_001012", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 9, "energy": "medium", "context": ["commute", "home", "social"], "location": ["transit", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_001013", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 1, "energy": "low", "context": ["work", "exam_prep", "social"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001014", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001015", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["social", "exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001016", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 13, "energy": "medium", "context": ["outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001017", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 5, "energy": "medium", "context": ["home"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001018", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 3, "energy": "high", "context": ["work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001019", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them back-to-back and check them off as you go .", "goal": "productivity", "duration_min": 12, "energy": "high", "context": ["outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001020", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 3, "energy": "high", "context": ["study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_001021", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 11, "energy": "high", "context": ["commute"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_001022", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 3 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 3, "energy": "low", "context": ["exam_prep", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_001023", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 7, "energy": "low", "context": ["library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_001024", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 11, "energy": "medium", "context": ["social"], "location": ["library", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_001025", "title": "Hydrate & posture check", "instruction": "Drink a glass of water, roll shoulders 5 times, sit upright, relax jaw and forehead and take three slow breaths .", "goal": "wellbeing", "duration_min": 5, "energy": "low", "context": ["home"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001026", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 7, "energy": "medium", "context": ["study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_001027", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 15, "energy": "low", "context": ["outdoor"], "location": ["classroom", "transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_001028", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 6, "energy": "low", "context": ["outdoor", "home", "work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001029", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 11, "energy": "low", "context": ["commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001030", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 15 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 15, "energy": "low", "context": ["study", "work", "classroom"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_001031", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 1, "energy": "low", "context": ["home", "social"], "location": ["office", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_001032", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 5 minutes without switching.", "goal": "focus", "duration_min": 5, "energy": "high", "context": ["home", "library"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_001033", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "low", "context": ["exam_prep", "home", "social"], "location": ["home", "outdoors"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001034", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 3, "energy": "low", "context": ["classroom", "social"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_001035", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.", "goal": "focus", "duration_min": 3, "energy": "high", "context": ["social", "exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_001036", "title": "Hydrate & posture check", "instruction": "Drink a glass of water, roll shoulders 5 times, sit upright, relax jaw and forehead and take three slow breaths .", "goal": "wellbeing", "duration_min": 5, "energy": "low", "context": ["library", "social"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001037", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 4, "energy": "medium", "context": ["work"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_001038", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 5, "energy": "high", "context": ["home", "social"], "location": ["classroom", "office"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001039", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 13 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 13, "energy": "medium", "context": ["work", "classroom", "social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001040", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 7, "energy": "low", "context": ["classroom", "commute", "outdoor"], "location": ["classroom", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_001041", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 7, "energy": "high", "context": ["exam_prep", "study"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001042", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 8 minutes without switching.", "goal": "focus", "duration_min": 8, "energy": "low", "context": ["commute", "classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_001043", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 15, "energy": "low", "context": ["commute", "home"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001044", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 9 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 9, "energy": "high", "context": ["commute", "exam_prep"], "location": ["library", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_001045", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 6, "energy": "high", "context": ["outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_001046", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 10, "energy": "high", "context": ["outdoor", "commute"], "location": ["transit", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_001047", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 3, "energy": "high", "context": ["library", "work", "classroom"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_001048", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 1, "energy": "medium", "context": ["work"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001049", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 13, "energy": "medium", "context": ["classroom", "outdoor"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_001050", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 11, "energy": "high", "context": ["work", "classroom"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_001051", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 8, "energy": "medium", "context": ["work"], "location": ["classroom", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_001052", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 12 minutes without switching.", "goal": "focus", "duration_min": 12, "energy": "medium", "context": ["outdoor", "exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001053", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 15, "energy": "low", "context": ["outdoor", "library"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001054", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 15, "energy": "medium", "context": ["work", "social"], "location": ["home", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001055", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 14 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 14, "energy": "high", "context": ["library", "commute", "study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_001056", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 6, "energy": "medium", "context": ["library"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_001057", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 8, "energy": "medium", "context": ["commute"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_001058", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 11, "energy": "high", "context": ["classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_001059", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 11, "energy": "low", "context": ["exam_prep", "library", "work"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001060", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 6, "energy": "low", "context": ["home"], "location": ["office"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001061", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files), set a short timer and batch-complete them .", "goal": "productivity", "duration_min": 15, "energy": "medium", "context": ["exam_prep"], "location": ["home", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_001062", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 13 minutes without switching.", "goal": "focus", "duration_min": 13, "energy": "high", "context": ["commute", "work", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_001063", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 9 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 9, "energy": "medium", "context": ["commute", "study"], "location": ["classroom", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001064", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 11, "energy": "low", "context": ["outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001065", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 1, "energy": "low", "context": ["home"], "location": ["home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_001066", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 1, "energy": "low", "context": ["study", "social"], "location": ["library", "classroom"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_001067", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 6, "energy": "low", "context": ["outdoor"], "location": ["classroom", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_001068", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 10, "energy": "low", "context": ["exam_prep"], "location": ["classroom", "library"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001069", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 8, "energy": "high", "context": ["work"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_001070", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 9, "energy": "high", "context": ["exam_prep", "classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_001071", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 6, "energy": "medium", "context": ["home", "work"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001072", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 4 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 4, "energy": "medium", "context": ["home"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001073", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 8, "energy": "high", "context": ["work"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_001074", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 15, "energy": "high", "context": ["library"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_001075", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward, do it immediately, then note the next tiny step .", "goal": "productivity", "duration_min": 13, "energy": "low", "context": ["home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001076", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 11, "energy": "medium", "context": ["exam_prep", "commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_001077", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["exam_prep"], "location": ["library", "transit"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001078", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward, do it immediately, then note the next tiny step .", "goal": "productivity", "duration_min": 10, "energy": "medium", "context": ["exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001079", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 13, "energy": "high", "context": ["home"], "location": ["classroom", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001080", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 6, "energy": "high", "context": ["study", "commute", "library"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_001081", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 1, "energy": "medium", "context": ["commute"], "location": ["classroom", "transit"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_001082", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 4, "energy": "medium", "context": ["work"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001083", "title": "Distraction sweep sweep", "instruction": "Put your phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points .", "goal": "focus", "duration_min": 8, "energy": "high", "context": ["home"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_001084", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 4, "energy": "medium", "context": ["outdoor"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001085", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 12, "energy": "medium", "context": ["study", "library", "work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_001086", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 6, "energy": "medium", "context": ["library", "study", "commute"], "location": ["home", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_001087", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 2, "energy": "low", "context": ["outdoor", "library"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_001088", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 1, "energy": "medium", "context": ["work"], "location": ["transit"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001089", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 2, "energy": "medium", "context": ["study"], "location": ["outdoors"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_001090", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 13, "energy": "low", "context": ["study"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001091", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 15 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 15, "energy": "medium", "context": ["library", "commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001092", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 2, "energy": "medium", "context": ["classroom", "exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_001093", "title": "Distraction sweep sweep", "instruction": "Put your phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points .", "goal": "focus", "duration_min": 12, "energy": "low", "context": ["classroom", "study", "exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_001094", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 5, "energy": "high", "context": ["outdoor", "classroom"], "location": ["classroom", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_001095", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 4, "energy": "low", "context": ["study", "outdoor", "library"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001096", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 10, "energy": "high", "context": ["outdoor"], "location": ["outdoors"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_001097", "title": "Hydrate & posture check", "instruction": "Drink a glass of water, roll shoulders 5 times, sit upright, relax jaw and forehead and take three slow breaths .", "goal": "wellbeing", "duration_min": 4, "energy": "high", "context": ["home", "work", "study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001098", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 1, "energy": "high", "context": ["classroom"], "location": ["transit"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001099", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 9 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 9, "energy": "medium", "context": ["study", "library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001100", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 4, "energy": "medium", "context": ["exam_prep"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001101", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 13 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 13, "energy": "high", "context": ["commute"], "location": ["office"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_001102", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 15, "energy": "high", "context": ["exam_prep", "commute"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_001103", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 8, "energy": "medium", "context": ["study"], "location": ["office"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_001104", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 4, "energy": "medium", "context": ["work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001105", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 8 minutes without switching.", "goal": "focus", "duration_min": 8, "energy": "low", "context": ["social", "classroom", "exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_001106", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 13, "energy": "low", "context": ["outdoor", "library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001107", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 9, "energy": "medium", "context": ["classroom"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_001108", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 8, "energy": "medium", "context": ["work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001109", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 7, "energy": "low", "context": ["exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001110", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 5 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 5, "energy": "low", "context": ["home"], "location": ["home", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_001111", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 5, "energy": "high", "context": ["work"], "location": ["classroom", "home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_001112", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4 and repeat for 8 cycles.", "goal": "calm", "duration_min": 8, "energy": "medium", "context": ["classroom", "library", "home"], "location": ["home", "classroom"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_001113", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 1, "energy": "high", "context": ["social", "exam_prep", "classroom"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001114", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 10, "energy": "medium", "context": ["library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_001115", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "low", "context": ["social", "study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001116", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 3, "energy": "high", "context": ["library", "study", "classroom"], "location": ["office"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_001117", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 1, "energy": "low", "context": ["study"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001118", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 9, "energy": "low", "context": ["social"], "location": ["transit", "classroom"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_001119", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 3, "energy": "high", "context": ["classroom"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_001120", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 8 minutes without switching.", "goal": "focus", "duration_min": 8, "energy": "medium", "context": ["home"], "location": ["transit", "home"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001121", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 9, "energy": "high", "context": ["classroom"], "location": ["transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_001122", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 6, "energy": "low", "context": ["library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001123", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 12, "energy": "medium", "context": ["study"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001124", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 3, "energy": "medium", "context": ["classroom"], "location": ["library", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_001125", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 1, "energy": "medium", "context": ["study"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001126", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 4, "energy": "high", "context": ["commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_001127", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 1, "energy": "low", "context": ["exam_prep", "study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001128", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 3, "energy": "medium", "context": ["home", "work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_001129", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 7, "energy": "low", "context": ["exam_prep"], "location": ["outdoors", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_001130", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 8, "energy": "high", "context": ["outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001131", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 5, "energy": "high", "context": ["exam_prep"], "location": ["office"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_001132", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write a sentence that defines today’s task. Keep typing without editing until the timer ends .", "goal": "focus", "duration_min": 7, "energy": "low", "context": ["work", "outdoor", "exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_001133", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 2, "energy": "medium", "context": ["commute", "outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001134", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 14, "energy": "high", "context": ["work"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_001135", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 8, "energy": "low", "context": ["social", "exam_prep", "library"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001136", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 3, "energy": "low", "context": ["exam_prep"], "location": ["classroom", "library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001137", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward, do it immediately, then note the next tiny step .", "goal": "productivity", "duration_min": 6, "energy": "high", "context": ["commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_001138", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 8, "energy": "high", "context": ["library"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_001139", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 3, "energy": "low", "context": ["work", "library"], "location": ["transit", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_001140", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 13, "energy": "low", "context": ["home", "library"], "location": ["transit", "office"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_001141", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 2, "energy": "high", "context": ["work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001142", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 13 minutes without switching.", "goal": "focus", "duration_min": 13, "energy": "medium", "context": ["work", "classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001143", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 12, "energy": "low", "context": ["study"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_001144", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 10, "energy": "low", "context": ["study", "social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_001145", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 10, "energy": "medium", "context": ["study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_001146", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 7 minutes without switching.", "goal": "focus", "duration_min": 7, "energy": "high", "context": ["social"], "location": ["outdoors", "library"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_001147", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 15, "energy": "medium", "context": ["work", "classroom", "social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_001148", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 4, "energy": "medium", "context": ["commute"], "location": ["home", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_001149", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.", "goal": "focus", "duration_min": 3, "energy": "medium", "context": ["classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001150", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 6, "energy": "high", "context": ["social"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_001151", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 1, "energy": "high", "context": ["work"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_001152", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 8, "energy": "medium", "context": ["study", "commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_001153", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 14, "energy": "low", "context": ["study", "social"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001154", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 1, "energy": "low", "context": ["commute"], "location": ["outdoors", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_001155", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 5, "energy": "medium", "context": ["work", "study", "home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001156", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 4, "energy": "medium", "context": ["home"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_001157", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 5 minutes without switching.", "goal": "focus", "duration_min": 5, "energy": "medium", "context": ["exam_prep", "outdoor"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001158", "title": "Distraction sweep sweep", "instruction": "Put your phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points .", "goal": "focus", "duration_min": 1, "energy": "medium", "context": ["outdoor"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_001159", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 7 minutes without switching.", "goal": "focus", "duration_min": 7, "energy": "medium", "context": ["outdoor", "work"], "location": ["home", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001160", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 1 minutes without switching.", "goal": "focus", "duration_min": 1, "energy": "high", "context": ["social", "classroom"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_001161", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 13, "energy": "high", "context": ["home", "commute", "outdoor"], "location": ["transit", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001162", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["social"], "location": ["outdoors", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001163", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 5, "energy": "low", "context": ["outdoor", "social", "exam_prep"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001164", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 11, "energy": "low", "context": ["outdoor", "social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001165", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 15, "energy": "high", "context": ["study", "outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_001166", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun) and breathe evenly.", "goal": "wellbeing", "duration_min": 12, "energy": "high", "context": ["outdoor", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_001167", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 13 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 13, "energy": "low", "context": ["study", "social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_001168", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 14, "energy": "medium", "context": ["library"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001169", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 10, "energy": "high", "context": ["exam_prep"], "location": ["outdoors", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001170", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files), set a short timer and batch-complete them .", "goal": "productivity", "duration_min": 1, "energy": "medium", "context": ["classroom", "outdoor"], "location": ["library"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_001171", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 10, "energy": "medium", "context": ["home"], "location": ["library", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_001172", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 13, "energy": "medium", "context": ["commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_001173", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 6, "energy": "high", "context": ["work"], "location": ["home", "transit"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_001174", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 13, "energy": "low", "context": ["classroom", "study"], "location": ["outdoors", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001175", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 15, "energy": "medium", "context": ["outdoor", "exam_prep", "work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001176", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 4, "energy": "high", "context": ["classroom"], "location": ["library"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_001177", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 11, "energy": "low", "context": ["social", "home"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001178", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 2, "energy": "high", "context": ["outdoor", "home", "exam_prep"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_001179", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 13 minutes without switching.", "goal": "focus", "duration_min": 13, "energy": "low", "context": ["exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_001180", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 7 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 7, "energy": "high", "context": ["library"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_001181", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 5, "energy": "low", "context": ["classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_001182", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 7, "energy": "medium", "context": ["home"], "location": ["classroom", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_001183", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 9, "energy": "high", "context": ["outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_001184", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 7, "energy": "low", "context": ["classroom"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001185", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 7 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 7, "energy": "medium", "context": ["home", "exam_prep", "classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001186", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 13, "energy": "low", "context": ["classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_001187", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 3, "energy": "medium", "context": ["classroom"], "location": ["office", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_001188", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 15, "energy": "high", "context": ["study"], "location": ["library"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001189", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 11, "energy": "low", "context": ["library", "work", "commute"], "location": ["transit", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001190", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 7, "energy": "medium", "context": ["commute", "outdoor", "social"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001191", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 14 minutes, keep arms swinging gently. Each minute, name one thing you’ll do next .", "goal": "wellbeing", "duration_min": 14, "energy": "high", "context": ["outdoor", "study"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_001192", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun) and breathe evenly.", "goal": "wellbeing", "duration_min": 3, "energy": "low", "context": ["home", "work", "exam_prep"], "location": ["home", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001193", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 1, "energy": "medium", "context": ["social", "library"], "location": ["outdoors"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_001194", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 3, "energy": "medium", "context": ["commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001195", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 9, "energy": "high", "context": ["library", "outdoor"], "location": ["library"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_001196", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 3, "energy": "medium", "context": ["classroom"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001197", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 6, "energy": "medium", "context": ["work", "outdoor"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001198", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 4, "energy": "low", "context": ["classroom", "work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_001199", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 1, "energy": "medium", "context": ["social"], "location": ["office", "transit"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001200", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 5, "energy": "high", "context": ["exam_prep"], "location": ["classroom", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_001201", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 2, "energy": "low", "context": ["exam_prep", "outdoor", "study"], "location": ["home"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001202", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 6 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["work", "commute"], "location": ["outdoors", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_001203", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 6, "energy": "medium", "context": ["outdoor", "library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_001204", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 1, "energy": "medium", "context": ["commute"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_001205", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 11, "energy": "low", "context": ["social", "classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_001206", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 9, "energy": "low", "context": ["work"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_001207", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 9 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 9, "energy": "low", "context": ["home", "work"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_001208", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 5, "energy": "high", "context": ["classroom"], "location": ["outdoors", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_001209", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 12, "energy": "medium", "context": ["study", "work"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001210", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 5, "energy": "high", "context": ["outdoor"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001211", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 12, "energy": "high", "context": ["home"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_001212", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 8, "energy": "low", "context": ["commute"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_001213", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 6, "energy": "high", "context": ["home", "library"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001214", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 1, "energy": "low", "context": ["work"], "location": ["office"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_001215", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 10, "energy": "medium", "context": ["social", "commute", "exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001216", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 10, "energy": "medium", "context": ["library"], "location": ["transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_001217", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 9, "energy": "low", "context": ["classroom", "outdoor", "study"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_001218", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.", "goal": "focus", "duration_min": 3, "energy": "medium", "context": ["outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001219", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 3, "energy": "low", "context": ["library", "classroom"], "location": ["classroom", "library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_001220", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 5, "energy": "high", "context": ["classroom", "work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001221", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 15, "energy": "medium", "context": ["commute"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001222", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 13, "energy": "high", "context": ["library", "classroom"], "location": ["office"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001223", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 8, "energy": "medium", "context": ["study"], "location": ["home", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001224", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 15, "energy": "medium", "context": ["work", "commute"], "location": ["office"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_001225", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 13, "energy": "low", "context": ["library", "outdoor", "commute"], "location": ["outdoors", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_001226", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["study", "commute"], "location": ["transit", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001227", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 15, "energy": "medium", "context": ["commute"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_001228", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 13 minutes without switching.", "goal": "focus", "duration_min": 13, "energy": "medium", "context": ["exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001229", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward, do it immediately, then note the next tiny step .", "goal": "productivity", "duration_min": 15, "energy": "high", "context": ["exam_prep"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_001230", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 3, "energy": "low", "context": ["outdoor", "social", "classroom"], "location": ["classroom", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001231", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 11, "energy": "high", "context": ["library"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001232", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 5, "energy": "medium", "context": ["library"], "location": ["transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_001233", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 8, "energy": "high", "context": ["study"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_001234", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 12 minutes without switching.", "goal": "focus", "duration_min": 12, "energy": "low", "context": ["home", "study"], "location": ["transit", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_001235", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 1, "energy": "high", "context": ["classroom"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001236", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 6, "energy": "high", "context": ["social"], "location": ["outdoors"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001237", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 13, "energy": "medium", "context": ["outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_001238", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 6, "energy": "low", "context": ["social", "classroom"], "location": ["home", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001239", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 8, "energy": "high", "context": ["home", "work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_001240", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 11, "energy": "low", "context": ["work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001241", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 5, "energy": "low", "context": ["library"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001242", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 8, "energy": "medium", "context": ["outdoor", "library"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_001243", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 10 minutes without switching.", "goal": "focus", "duration_min": 10, "energy": "medium", "context": ["outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001244", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 9, "energy": "high", "context": ["commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_001245", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 11, "energy": "high", "context": ["commute", "classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_001246", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 3, "energy": "high", "context": ["commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_001247", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 10, "energy": "medium", "context": ["work", "social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_001248", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 11, "energy": "high", "context": ["study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_001249", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 2, "energy": "low", "context": ["classroom"], "location": ["outdoors", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_001250", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 2, "energy": "high", "context": ["library", "home"], "location": ["transit", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_001251", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 15 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next .", "goal": "wellbeing", "duration_min": 15, "energy": "high", "context": ["classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_001252", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 5, "energy": "high", "context": ["work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_001253", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 5, "energy": "medium", "context": ["commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001254", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 3, "energy": "medium", "context": ["library"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001255", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 11 minutes without switching.", "goal": "focus", "duration_min": 11, "energy": "low", "context": ["home", "social", "study"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_001256", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 3, "energy": "medium", "context": ["home"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001257", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 7, "energy": "low", "context": ["exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_001258", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 10 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 10, "energy": "medium", "context": ["exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001259", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 15, "energy": "low", "context": ["commute", "home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001260", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 15, "energy": "high", "context": ["outdoor", "work", "social"], "location": ["home", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_001261", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 13 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 13, "energy": "low", "context": ["exam_prep"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_001262", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 4 minutes without switching.", "goal": "focus", "duration_min": 4, "energy": "high", "context": ["outdoor"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_001263", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "high", "context": ["home"], "location": ["home", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001264", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 11, "energy": "medium", "context": ["work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_001265", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 3, "energy": "high", "context": ["social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001266", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 8, "energy": "low", "context": ["exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001267", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 9 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 9, "energy": "medium", "context": ["classroom"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001268", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 6, "energy": "high", "context": ["classroom", "library", "study"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001269", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 8 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 8, "energy": "medium", "context": ["exam_prep"], "location": ["office", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001270", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 3, "energy": "low", "context": ["commute"], "location": ["office"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001271", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 9, "energy": "high", "context": ["home"], "location": ["home", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_001272", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 7, "energy": "low", "context": ["work"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001273", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 3, "energy": "high", "context": ["work", "outdoor"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001274", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 2, "energy": "medium", "context": ["social"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_001275", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 2, "energy": "low", "context": ["classroom"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_001276", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 7, "energy": "high", "context": ["study", "classroom", "commute"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_001277", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 1, "energy": "high", "context": ["library"], "location": ["classroom"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_001278", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 7, "energy": "medium", "context": ["social", "work"], "location": ["library", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_001279", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 14, "energy": "high", "context": ["home", "work", "study"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_001280", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "medium", "context": ["classroom"], "location": ["home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001281", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 4, "energy": "low", "context": ["social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001282", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 1, "energy": "high", "context": ["exam_prep", "commute", "classroom"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_001283", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 12 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 12, "energy": "medium", "context": ["social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001284", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 8, "energy": "medium", "context": ["exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001285", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 7 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 7, "energy": "low", "context": ["study", "outdoor", "classroom"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_001286", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 6 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 6, "energy": "high", "context": ["commute"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_001287", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward, do it immediately, then note the next tiny step .", "goal": "productivity", "duration_min": 2, "energy": "low", "context": ["home", "classroom"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001288", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 4, "energy": "low", "context": ["library", "study", "social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_001289", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 5, "energy": "high", "context": ["home", "library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001290", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 3, "energy": "high", "context": ["library"], "location": ["transit", "outdoors"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001291", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 4, "energy": "high", "context": ["outdoor"], "location": ["library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_001292", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 4, "energy": "low", "context": ["classroom", "home"], "location": ["classroom", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_001293", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["study", "classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001294", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 10, "energy": "medium", "context": ["study", "work"], "location": ["transit", "library"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001295", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 5, "energy": "medium", "context": ["work"], "location": ["library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_001296", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 10, "energy": "medium", "context": ["classroom"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_001297", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 12, "energy": "medium", "context": ["home", "classroom"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001298", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun) and breathe evenly.", "goal": "wellbeing", "duration_min": 11, "energy": "medium", "context": ["library", "commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001299", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 6, "energy": "low", "context": ["exam_prep"], "location": ["library"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_001300", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 8 minutes without switching.", "goal": "focus", "duration_min": 8, "energy": "medium", "context": ["work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001301", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 9, "energy": "high", "context": ["social", "home"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_001302", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 7, "energy": "high", "context": ["exam_prep", "home", "commute"], "location": ["transit", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001303", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 10, "energy": "low", "context": ["outdoor"], "location": ["classroom", "outdoors"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_001304", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 6, "energy": "high", "context": ["home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001305", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 4, "energy": "high", "context": ["study", "work", "library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001306", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 7, "energy": "low", "context": ["outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_001307", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 7, "energy": "medium", "context": ["social"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_001308", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 9, "energy": "medium", "context": ["commute", "social", "classroom"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001309", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 12, "energy": "medium", "context": ["work", "exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_001310", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 2, "energy": "high", "context": ["commute"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001311", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 8, "energy": "low", "context": ["classroom", "outdoor"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001312", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 15, "energy": "medium", "context": ["work"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_001313", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 7, "energy": "low", "context": ["social", "study", "commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001314", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 9 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 9, "energy": "medium", "context": ["exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001315", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 11, "energy": "low", "context": ["commute", "study"], "location": ["office", "outdoors"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_001316", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 1, "energy": "high", "context": ["study"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_001317", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 9, "energy": "low", "context": ["classroom"], "location": ["outdoors"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_001318", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 1, "energy": "high", "context": ["social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001319", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 4, "energy": "medium", "context": ["library", "exam_prep"], "location": ["office", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_001320", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 9, "energy": "medium", "context": ["work", "exam_prep", "library"], "location": ["home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001321", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 6 minutes without switching.", "goal": "focus", "duration_min": 6, "energy": "medium", "context": ["work", "library"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001322", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them back-to-back and check them off as you go .", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["outdoor", "library"], "location": ["outdoors"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001323", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 15, "energy": "high", "context": ["outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_001324", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 7, "energy": "low", "context": ["exam_prep", "social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001325", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 2, "energy": "low", "context": ["commute", "library", "work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001326", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 8, "energy": "medium", "context": ["outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_001327", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 14, "energy": "high", "context": ["commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_001328", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 10, "energy": "low", "context": ["work", "commute", "home"], "location": ["office", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001329", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 2, "energy": "low", "context": ["library"], "location": ["office", "library"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001330", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 6, "energy": "medium", "context": ["work", "library"], "location": ["office", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001331", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 10, "energy": "high", "context": ["study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_001332", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 11, "energy": "medium", "context": ["home", "classroom"], "location": ["home", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_001333", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 6, "energy": "high", "context": ["home"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001334", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 5, "energy": "medium", "context": ["classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001335", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 8, "energy": "high", "context": ["social", "exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_001336", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 15, "energy": "medium", "context": ["outdoor", "library"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001337", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 14 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 14, "energy": "low", "context": ["social"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_001338", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 7, "energy": "low", "context": ["work", "exam_prep"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001339", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 4, "energy": "high", "context": ["social", "exam_prep", "work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_001340", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 11, "energy": "high", "context": ["social", "library"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_001341", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 10, "energy": "medium", "context": ["library", "social"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001342", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 2 minutes without switching.", "goal": "focus", "duration_min": 2, "energy": "medium", "context": ["work", "commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001343", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 7, "energy": "medium", "context": ["commute", "classroom"], "location": ["office"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001344", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 4, "energy": "low", "context": ["classroom"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001345", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 11, "energy": "low", "context": ["home", "library"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001346", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 5, "energy": "high", "context": ["outdoor"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_001347", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 14 minutes without switching.", "goal": "focus", "duration_min": 14, "energy": "medium", "context": ["classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001348", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 1 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 1, "energy": "medium", "context": ["work", "exam_prep", "social"], "location": ["outdoors", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001349", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 1 minute, keep arms swinging gently, and each minute name one thing you’ll do next .", "goal": "wellbeing", "duration_min": 1, "energy": "medium", "context": ["work", "library", "classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001350", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 9, "energy": "low", "context": ["study", "work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_001351", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 6, "energy": "high", "context": ["work", "library"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001352", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 12, "energy": "medium", "context": ["exam_prep", "commute", "social"], "location": ["library", "office"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001353", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 9, "energy": "low", "context": ["commute", "outdoor"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001354", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 5, "energy": "medium", "context": ["exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_001355", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 4 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 4, "energy": "high", "context": ["study"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_001356", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 13, "energy": "high", "context": ["work", "outdoor", "classroom"], "location": ["transit", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001357", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 12, "energy": "low", "context": ["outdoor", "exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_001358", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 6, "energy": "high", "context": ["social", "home"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001359", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 12, "energy": "low", "context": ["home", "library"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001360", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files), set a short timer and batch-complete them .", "goal": "productivity", "duration_min": 14, "energy": "high", "context": ["classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_001361", "title": "Hydrate & posture check", "instruction": "Drink a glass of water, roll shoulders 5 times, sit upright, relax jaw and forehead and take three slow breaths .", "goal": "wellbeing", "duration_min": 3, "energy": "low", "context": ["classroom"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001362", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 14, "energy": "low", "context": ["social", "work", "library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001363", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 13, "energy": "low", "context": ["home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001364", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 2, "energy": "low", "context": ["classroom"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_001365", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 11 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 11, "energy": "medium", "context": ["social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001366", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 15, "energy": "low", "context": ["work"], "location": ["outdoors", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001367", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 11, "energy": "medium", "context": ["social", "study", "outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001368", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 10, "energy": "medium", "context": ["home"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_001369", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 6, "energy": "medium", "context": ["classroom", "home"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_001370", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 10, "energy": "medium", "context": ["commute"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001371", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 13 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 13, "energy": "high", "context": ["exam_prep"], "location": ["office", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_001372", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 5 minutes without switching.", "goal": "focus", "duration_min": 5, "energy": "medium", "context": ["library"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001373", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 4 minutes without switching.", "goal": "focus", "duration_min": 4, "energy": "low", "context": ["study"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_001374", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 15, "energy": "low", "context": ["study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001375", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 13, "energy": "medium", "context": ["home", "exam_prep", "outdoor"], "location": ["library", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_001376", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 3, "energy": "high", "context": ["work", "social"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_001377", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 3, "energy": "high", "context": ["social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_001378", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 5, "energy": "low", "context": ["classroom"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001379", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 9, "energy": "medium", "context": ["classroom", "home", "work"], "location": ["transit", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_001380", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 9, "energy": "high", "context": ["work"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001381", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 9, "energy": "high", "context": ["social", "study"], "location": ["transit", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_001382", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 1, "energy": "high", "context": ["study"], "location": ["outdoors"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_001383", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 8, "energy": "medium", "context": ["commute", "outdoor", "social"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_001384", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 9 minutes without switching.", "goal": "focus", "duration_min": 9, "energy": "low", "context": ["social", "commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_001385", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 12, "energy": "low", "context": ["outdoor", "classroom"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_001386", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 7, "energy": "high", "context": ["classroom", "home"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "calm", "awareness", "journaling"]}
+{"id": "act_001387", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 3, "energy": "medium", "context": ["library", "study", "outdoor"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001388", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 5, "energy": "low", "context": ["exam_prep", "study", "classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_001389", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 9, "energy": "medium", "context": ["library", "work", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_001390", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 10, "energy": "medium", "context": ["exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001391", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 8, "energy": "high", "context": ["social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_001392", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 5, "energy": "medium", "context": ["social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001393", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 14, "energy": "low", "context": ["classroom", "work"], "location": ["home"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_001394", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 11, "energy": "low", "context": ["outdoor", "commute"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_001395", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 6, "energy": "high", "context": ["study"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001396", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 3, "energy": "medium", "context": ["home", "classroom"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001397", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 13 minutes without switching.", "goal": "focus", "duration_min": 13, "energy": "medium", "context": ["home"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001398", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 5, "energy": "medium", "context": ["exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "medium", "momentum"]}
+{"id": "act_001399", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 11, "energy": "high", "context": ["study"], "location": ["outdoors", "transit"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001400", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 5, "energy": "medium", "context": ["library", "classroom"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001401", "title": "Distraction sweep sweep", "instruction": "Put your phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points .", "goal": "focus", "duration_min": 9, "energy": "medium", "context": ["outdoor", "library"], "location": ["home"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_001402", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 1, "energy": "medium", "context": ["home"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_001403", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 5, "energy": "high", "context": ["social"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001404", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 6, "energy": "high", "context": ["study", "outdoor"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_001405", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 15 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 15, "energy": "low", "context": ["social"], "location": ["classroom", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_001406", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 1, "energy": "high", "context": ["commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_001407", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 2, "energy": "medium", "context": ["library", "commute"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_001408", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 9 minutes without switching.", "goal": "focus", "duration_min": 9, "energy": "low", "context": ["study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_001409", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 2, "energy": "medium", "context": ["commute"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "medium", "calm", "anxiety"]}
+{"id": "act_001410", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files), set a short timer and batch-complete them .", "goal": "productivity", "duration_min": 1, "energy": "low", "context": ["social"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_001411", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun) and breathe evenly.", "goal": "wellbeing", "duration_min": 15, "energy": "low", "context": ["work", "study"], "location": ["home", "office"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001412", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 7, "energy": "low", "context": ["library"], "location": ["home", "classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_001413", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["exam_prep", "home", "classroom"], "location": ["office"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_001414", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 2, "energy": "high", "context": ["home", "classroom"], "location": ["office"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "high", "habit"]}
+{"id": "act_001415", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 13, "energy": "medium", "context": ["work"], "location": ["classroom", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001416", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 5, "energy": "low", "context": ["exam_prep", "study", "social"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_001417", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 13, "energy": "high", "context": ["outdoor", "study"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "high", "efficiency"]}
+{"id": "act_001418", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 6, "energy": "medium", "context": ["work"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001419", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 14, "energy": "low", "context": ["library"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001420", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 4, "energy": "medium", "context": ["exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001421", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 2, "energy": "medium", "context": ["commute", "exam_prep"], "location": ["office", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001422", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 6 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 6, "energy": "high", "context": ["study"], "location": ["classroom", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_001423", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 2, "energy": "medium", "context": ["exam_prep", "study"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_001424", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 4, "energy": "high", "context": ["home"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_001425", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 8, "energy": "high", "context": ["commute", "library", "exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001426", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun) and breathe evenly.", "goal": "wellbeing", "duration_min": 15, "energy": "low", "context": ["library", "commute"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001427", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 2, "energy": "low", "context": ["study", "commute"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001428", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 8 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 8, "energy": "medium", "context": ["exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001429", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 15, "energy": "high", "context": ["work"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "high", "incremental", "momentum"]}
+{"id": "act_001430", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 1, "energy": "low", "context": ["work", "social", "study"], "location": ["outdoors", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_001431", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 6, "energy": "high", "context": ["classroom", "work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001432", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 7, "energy": "medium", "context": ["home", "study"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "medium"]}
+{"id": "act_001433", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 11, "energy": "medium", "context": ["exam_prep", "classroom", "work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001434", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 3, "energy": "high", "context": ["home", "study"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001435", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 6, "energy": "low", "context": ["commute", "home"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001436", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 7, "energy": "low", "context": ["social"], "location": ["office", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001437", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 5 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 5, "energy": "high", "context": ["classroom"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_001438", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 14, "energy": "high", "context": ["work"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "high", "focus"]}
+{"id": "act_001439", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 8, "energy": "medium", "context": ["study", "outdoor", "exam_prep"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_001440", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 13, "energy": "low", "context": ["exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001441", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 2 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 2, "energy": "low", "context": ["library", "commute"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_001442", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 14 minutes without switching.", "goal": "focus", "duration_min": 14, "energy": "low", "context": ["study", "commute", "library"], "location": ["classroom"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_001443", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 2, "energy": "high", "context": ["classroom", "study", "home"], "location": ["office", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_001444", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 1, "energy": "medium", "context": ["work", "library"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "medium"]}
+{"id": "act_001445", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 11, "energy": "low", "context": ["social", "home", "commute"], "location": ["home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "low", "wellbeing", "circadian"]}
+{"id": "act_001446", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 13, "energy": "low", "context": ["study", "library", "commute"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_001447", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 13, "energy": "low", "context": ["library", "social"], "location": ["transit", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "low", "calm", "anxiety"]}
+{"id": "act_001448", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 1 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 1, "energy": "medium", "context": ["commute", "work"], "location": ["office", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001449", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["home"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001450", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 3, "energy": "low", "context": ["classroom"], "location": ["transit"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001451", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 12, "energy": "high", "context": ["work", "exam_prep"], "location": ["outdoors", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_001452", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 6, "energy": "medium", "context": ["outdoor"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "medium", "incremental", "momentum"]}
+{"id": "act_001453", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 3, "energy": "high", "context": ["exam_prep"], "location": ["transit"], "equipment": ["phone"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001454", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 11, "energy": "medium", "context": ["home", "classroom", "work"], "location": ["classroom"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001455", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 13, "energy": "medium", "context": ["home", "study", "social"], "location": ["library"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "medium", "habit"]}
+{"id": "act_001456", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 11, "energy": "low", "context": ["home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "low"]}
+{"id": "act_001457", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 10, "energy": "low", "context": ["library", "social"], "location": ["library", "home"], "equipment": ["timer"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_001458", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 7 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 7, "energy": "high", "context": ["outdoor", "study", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_001459", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 1, "energy": "medium", "context": ["study", "exam_prep"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001460", "title": "Distraction sweep", "instruction": "Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.", "goal": "focus", "duration_min": 1, "energy": "low", "context": ["commute", "outdoor"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["concentration", "environment", "setup", "focus", "low"]}
+{"id": "act_001461", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 10, "energy": "high", "context": ["exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001462", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 8, "energy": "low", "context": ["commute", "home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001463", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 12, "energy": "high", "context": ["commute", "classroom", "exam_prep"], "location": ["outdoors", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001464", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 12, "energy": "high", "context": ["exam_prep", "library", "classroom"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_001465", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 11, "energy": "low", "context": ["library", "exam_prep"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001466", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 8 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 8, "energy": "low", "context": ["work", "social"], "location": ["outdoors", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_001467", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 8, "energy": "medium", "context": ["home"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001468", "title": "Two-minute rule", "instruction": "List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["library", "social", "commute"], "location": ["office", "classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["progress", "productivity", "quick-wins", "low", "habit"]}
+{"id": "act_001469", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 14 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 14, "energy": "medium", "context": ["outdoor"], "location": ["office", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "medium", "wellbeing", "recharge"]}
+{"id": "act_001470", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 9, "energy": "medium", "context": ["home", "exam_prep"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "medium", "calm", "anxiety"]}
+{"id": "act_001471", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 10, "energy": "high", "context": ["study"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "high", "hydration", "wellbeing"]}
+{"id": "act_001472", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 8, "energy": "high", "context": ["home"], "location": ["home", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001473", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 15 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 15, "energy": "low", "context": ["classroom", "home"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_001474", "title": "Batch the minis", "instruction": "Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.", "goal": "productivity", "duration_min": 7, "energy": "medium", "context": ["commute"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["time", "productivity", "batching", "efficiency", "medium"]}
+{"id": "act_001475", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 1, "energy": "low", "context": ["library", "commute"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_001476", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 7 minutes without switching.", "goal": "focus", "duration_min": 7, "energy": "low", "context": ["work", "exam_prep"], "location": ["library", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_001477", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 9, "energy": "high", "context": ["work", "library"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}
+{"id": "act_001478", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 14, "energy": "high", "context": ["exam_prep", "home"], "location": ["home"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_001479", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 11 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 11, "energy": "high", "context": ["library"], "location": ["library", "outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "high", "mood", "wellbeing", "recharge"]}
+{"id": "act_001480", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 7, "energy": "low", "context": ["outdoor"], "location": ["transit", "home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001481", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 15, "energy": "low", "context": ["study", "exam_prep", "social"], "location": ["transit", "office"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "low", "wellbeing"]}
+{"id": "act_001482", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.", "goal": "focus", "duration_min": 15, "energy": "low", "context": ["library"], "location": ["home"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "low", "mono-tasking"]}
+{"id": "act_001483", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 2, "energy": "low", "context": ["study", "commute"], "location": ["home", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_001484", "title": "Brisk reset walk", "instruction": "Walk briskly indoors or outside for 7 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.", "goal": "wellbeing", "duration_min": 7, "energy": "low", "context": ["classroom", "outdoor", "social"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["movement", "mood", "low", "wellbeing", "recharge"]}
+{"id": "act_001485", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun) and breathe evenly.", "goal": "wellbeing", "duration_min": 12, "energy": "medium", "context": ["study", "library"], "location": ["home", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "mood", "medium", "wellbeing", "circadian"]}
+{"id": "act_001486", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 4, "energy": "high", "context": ["exam_prep"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001487", "title": "Next tiny step", "instruction": "Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.", "goal": "productivity", "duration_min": 12, "energy": "low", "context": ["library", "outdoor"], "location": ["transit"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["tasking", "productivity", "low", "incremental", "momentum"]}
+{"id": "act_001488", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 12, "energy": "low", "context": ["home", "classroom", "work"], "location": ["office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001489", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.", "goal": "calm", "duration_min": 9, "energy": "high", "context": ["study", "work"], "location": ["classroom"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001490", "title": "Hydrate & posture check", "instruction": "Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.", "goal": "wellbeing", "duration_min": 2, "energy": "medium", "context": ["exam_prep", "library"], "location": ["transit", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["awareness", "posture", "hydration", "medium", "wellbeing"]}
+{"id": "act_001491", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 6 minutes without switching.", "goal": "focus", "duration_min": 6, "energy": "high", "context": ["outdoor", "study", "classroom"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "high", "focus", "discipline", "mono-tasking"]}
+{"id": "act_001492", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 15, "energy": "low", "context": ["work", "exam_prep", "study"], "location": ["library", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001493", "title": "Sunlight micro-dose", "instruction": "If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.", "goal": "wellbeing", "duration_min": 2, "energy": "high", "context": ["commute"], "location": ["transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["light", "high", "mood", "wellbeing", "circadian"]}
+{"id": "act_001494", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 2, "energy": "high", "context": ["classroom"], "location": ["library"], "equipment": ["notebook"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "high", "focus", "momentum"]}
+{"id": "act_001495", "title": "2-minute box breathing", "instruction": "Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4 and repeat for 8 cycles.", "goal": "calm", "duration_min": 1, "energy": "high", "context": ["exam_prep"], "location": ["classroom", "office"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["breathing", "reset", "high", "calm", "anxiety"]}
+{"id": "act_001496", "title": "5-minute starter block", "instruction": "Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.", "goal": "focus", "duration_min": 10, "energy": "low", "context": ["classroom"], "location": ["outdoors", "library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["procrastination", "writing", "focus", "low", "momentum"]}
+{"id": "act_001497", "title": "Single-tab sprint", "instruction": "Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.", "goal": "focus", "duration_min": 15, "energy": "medium", "context": ["work"], "location": ["library"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["deep-work", "focus", "discipline", "medium", "mono-tasking"]}
+{"id": "act_001498", "title": "Micro-journaling", "instruction": "Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.", "goal": "calm", "duration_min": 1, "energy": "low", "context": ["study", "outdoor"], "location": ["outdoors", "home"], "equipment": ["water"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["calm", "awareness", "journaling", "low"]}
+{"id": "act_001499", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 13, "energy": "low", "context": ["exam_prep", "home"], "location": ["home", "transit"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["mindfulness", "grounding", "low", "calm", "anxiety"]}
+{"id": "act_001500", "title": "Ground-5-4-3-2-1", "instruction": "Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.", "goal": "calm", "duration_min": 5, "energy": "high", "context": ["social", "classroom", "home"], "location": ["outdoors"], "equipment": ["none"], "evidence": "behavioral-science-inspired", "contraindications": "none", "tags": ["high", "mindfulness", "grounding", "calm", "anxiety"]}