| [ |
| { |
| "id": "task_initiation_001", |
| "category": "task_initiation", |
| "content": "Knowing exactly what needs doing, understanding the steps, even wanting the result, but remaining frozen for hours while the mind loops on the task.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_002", |
| "category": "task_initiation", |
| "content": "Sitting on the edge of the bed or couch with high physical energy and a strong desire to do something, yet unable to select or begin any action.", |
| "intensity": "very_high", |
| "contexts": [ |
| "home", |
| "morning" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_003", |
| "category": "task_initiation", |
| "content": "Opening the laptop or standing in front of the task area, then immediately switching to a lower-friction activity (scrolling, checking messages) while feeling increasing frustration.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_004", |
| "category": "task_initiation", |
| "content": "The 'just open the file / just put on shoes / just stand up' micro-step that still feels insurmountable until external pressure or body-doubling appears.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_005", |
| "category": "task_initiation", |
| "content": "Low-effort tasks (reply to one email, put one load of laundry in, take out trash) that sit untouched for days or weeks because the activation cost feels higher than the task itself.", |
| "intensity": "very_high", |
| "contexts": [ |
| "home", |
| "digital" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_006", |
| "category": "task_initiation", |
| "content": "College/work assignment paralysis: rumination from afternoon until 2-4 a.m. without starting, then forced all-nighter once the deadline is immediate.", |
| "intensity": "very_high", |
| "contexts": [ |
| "work" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_007", |
| "category": "task_initiation", |
| "content": "I have energy and want stimulation but cannot initiate any engaging activity — stuck in a restless freeze.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_008", |
| "category": "task_initiation", |
| "content": "Cleaning or organizing tasks that trigger immediate shutdown the moment the full scope is perceived.", |
| "intensity": "very_high", |
| "contexts": [ |
| "home" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_009", |
| "category": "task_initiation", |
| "content": "Starting requires an almost laughably small first action; anything larger is rejected by the brain.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_010", |
| "category": "task_initiation", |
| "content": "The wall of awful: the more important or overdue the task, the higher the initiation barrier.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_011", |
| "category": "task_initiation", |
| "content": "Needing to reduce the first step to something that feels silly ('just touch the document') before momentum can appear.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_012", |
| "category": "task_initiation", |
| "content": "Body feels heavy or glued in place despite mental commands to move.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_013", |
| "category": "task_initiation", |
| "content": "Waiting for the 'right feeling' or motivation that never arrives; action only follows external urgency.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_014", |
| "category": "task_initiation", |
| "content": "Multiple failed attempts to begin the same task in one day, each attempt ending in distraction or self-criticism.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_015", |
| "category": "task_initiation", |
| "content": "The relief and surprise after finally starting: 'That wasn't even hard... why did I avoid it so long?'", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_016", |
| "category": "task_initiation", |
| "content": "Using timers (2-minute, 5-minute, 10-minute) as a permission structure to begin without committing to finishing.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_017", |
| "category": "task_initiation", |
| "content": "Environmental setup the night before (clothes laid out, materials visible) still failing to lower the morning activation threshold.", |
| "intensity": "very_high", |
| "contexts": [ |
| "morning" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "task_initiation_018", |
| "category": "task_initiation", |
| "content": "Interest or novelty present but still unable to cross the initiation threshold without an external cue or body double.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "micro-steps", |
| "externalization", |
| "shame_reduction", |
| "body_doubling" |
| ] |
| }, |
| { |
| "id": "interest_based_attention_001", |
| "category": "interest_based_attention", |
| "content": "Ability to hyperfocus for hours on interesting or novel topics while being unable to sustain even 10 minutes on low-interest required tasks.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "interest_bridging", |
| "novelty_injection", |
| "gamification", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "interest_based_attention_002", |
| "category": "interest_based_attention", |
| "content": "Why can I spend six hours on this but not ten minutes on that? — the core paradox of interest-driven attention.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "interest_bridging", |
| "novelty_injection", |
| "gamification", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "interest_based_attention_003", |
| "category": "interest_based_attention", |
| "content": "Productive activities become aversive because they carry guilt and 'should' energy, further reducing interest.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "interest_bridging", |
| "novelty_injection", |
| "gamification", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "interest_based_attention_004", |
| "category": "interest_based_attention", |
| "content": "Unproductive or playful activities feel easier to start because they lack the weight of obligation.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "interest_bridging", |
| "novelty_injection", |
| "gamification", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "interest_based_attention_005", |
| "category": "interest_based_attention", |
| "content": "Curiosity provides dopamine; goal completion often does not. Once curiosity is satisfied, motivation collapses.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "interest_bridging", |
| "novelty_injection", |
| "gamification", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "interest_based_attention_006", |
| "category": "interest_based_attention", |
| "content": "New Relationship Energy or new hobby hyperfocus crowding out existing responsibilities.", |
| "intensity": "very_high", |
| "contexts": [ |
| "social" |
| ], |
| "intervention_style": [ |
| "interest_bridging", |
| "novelty_injection", |
| "gamification", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "interest_based_attention_007", |
| "category": "interest_based_attention", |
| "content": "The brain treating interesting problems as high-priority regardless of actual deadlines or importance.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "interest_bridging", |
| "novelty_injection", |
| "gamification", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "interest_based_attention_008", |
| "category": "interest_based_attention", |
| "content": "Difficulty forcing focus onto boring but necessary material even when the long-term stakes are high.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "interest_bridging", |
| "novelty_injection", |
| "gamification", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "interest_based_attention_009", |
| "category": "interest_based_attention", |
| "content": "Rapid loss of interest once the novelty or challenge drops, even mid-task.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "interest_bridging", |
| "novelty_injection", |
| "gamification", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "interest_based_attention_010", |
| "category": "interest_based_attention", |
| "content": "Using artificial novelty (timers, games, challenges, body doubling) to make low-interest tasks temporarily engaging.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "interest_bridging", |
| "novelty_injection", |
| "gamification", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "interest_based_attention_011", |
| "category": "interest_based_attention", |
| "content": "Deep engagement with preferred topics while basic self-care or admin is neglected.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "interest_bridging", |
| "novelty_injection", |
| "gamification", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "interest_based_attention_012", |
| "category": "interest_based_attention", |
| "content": "Feeling that the brain is 'allergic' to sustained effort on non-interesting material.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "interest_bridging", |
| "novelty_injection", |
| "gamification", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "interest_based_attention_013", |
| "category": "interest_based_attention", |
| "content": "The experience of wanting to do the responsible thing but being neurologically unable to allocate attention to it.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "interest_bridging", |
| "novelty_injection", |
| "gamification", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "interest_based_attention_014", |
| "category": "interest_based_attention", |
| "content": "Strength when interest is present: rapid learning, creative problem-solving, intense output — followed by crash when interest fades.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "interest_bridging", |
| "novelty_injection", |
| "gamification", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "time_blindness_001", |
| "category": "time_blindness", |
| "content": "'There's still time' feeling that persists until the deadline is immediate, then sudden panic.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "time_blindness_002", |
| "category": "time_blindness", |
| "content": "Losing 2-3 hours with no subjective sense of time having passed.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "time_blindness_003", |
| "category": "time_blindness", |
| "content": "Underestimating task duration so severely that a '15-minute' task takes 90+ minutes.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "time_blindness_004", |
| "category": "time_blindness", |
| "content": "Missing flights, appointments, or submission windows despite knowing the exact time.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "time_blindness_005", |
| "category": "time_blindness", |
| "content": "Setting multiple alarms and still being late because the transition time is invisible.", |
| "intensity": "very_high", |
| "contexts": [ |
| "morning" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "time_blindness_006", |
| "category": "time_blindness", |
| "content": "Time at work feeling like a week while free time evaporates in a flash.", |
| "intensity": "very_high", |
| "contexts": [ |
| "work" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "time_blindness_007", |
| "category": "time_blindness", |
| "content": "Forgetting to look at the calendar or to-do system that was created specifically to combat time blindness.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "time_blindness_008", |
| "category": "time_blindness", |
| "content": "The sensation that 'due tomorrow' does not compute until the morning of the deadline.", |
| "intensity": "very_high", |
| "contexts": [ |
| "morning" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "time_blindness_009", |
| "category": "time_blindness", |
| "content": "Relationships strained because the person experiences continuous connection while the other experiences long gaps.", |
| "intensity": "very_high", |
| "contexts": [ |
| "social" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "time_blindness_010", |
| "category": "time_blindness", |
| "content": "Visual timers, analog clocks in every room, and external countdowns as necessary scaffolding.", |
| "intensity": "very_high", |
| "contexts": [ |
| "home" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "time_blindness_011", |
| "category": "time_blindness", |
| "content": "Starting a task 'for a few minutes' and emerging hours later.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "time_blindness_012", |
| "category": "time_blindness", |
| "content": "Difficulty sequencing events or understanding how long transitions actually take.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "time_blindness_013", |
| "category": "time_blindness", |
| "content": "Guilt and self-criticism after repeated time-related failures that others interpret as carelessness.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "time_blindness_014", |
| "category": "time_blindness", |
| "content": "Jet-lag resistance or easy time-zone shifts as a paradoxical side effect of weak internal clocks.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "time_blindness_015", |
| "category": "time_blindness", |
| "content": "Needing to externalize time completely because internal estimation is unreliable.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "time_scaffolding", |
| "deadline_compression", |
| "triple_estimates" |
| ] |
| }, |
| { |
| "id": "prioritization_001", |
| "category": "prioritization", |
| "content": "Everything on the list feels equally urgent (or equally aversive), making selection impossible.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "decision_rules", |
| "if_then_triggers", |
| "one_thing_framing", |
| "externalization" |
| ] |
| }, |
| { |
| "id": "prioritization_002", |
| "category": "prioritization", |
| "content": "'Everything is P0' problem: brain refuses to demote any item.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "decision_rules", |
| "if_then_triggers", |
| "one_thing_framing", |
| "externalization" |
| ] |
| }, |
| { |
| "id": "prioritization_003", |
| "category": "prioritization", |
| "content": "Overwhelm from decision load leading to shutdown rather than action.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "decision_rules", |
| "if_then_triggers", |
| "one_thing_framing", |
| "externalization" |
| ] |
| }, |
| { |
| "id": "prioritization_004", |
| "category": "prioritization", |
| "content": "Creating long lists that then become additional sources of paralysis.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "decision_rules", |
| "if_then_triggers", |
| "one_thing_framing", |
| "externalization" |
| ] |
| }, |
| { |
| "id": "prioritization_005", |
| "category": "prioritization", |
| "content": "Difficulty distinguishing important-but-not-urgent from truly urgent items.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "decision_rules", |
| "if_then_triggers", |
| "one_thing_framing", |
| "externalization" |
| ] |
| }, |
| { |
| "id": "prioritization_006", |
| "category": "prioritization", |
| "content": "Defaulting to the most interesting or easiest item while higher-impact items wait.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "decision_rules", |
| "if_then_triggers", |
| "one_thing_framing", |
| "externalization" |
| ] |
| }, |
| { |
| "id": "prioritization_007", |
| "category": "prioritization", |
| "content": "Needing an external rule ('do the fastest thing first' / 'do the most dreaded thing first' / 'pick one at random') to break the freeze.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "decision_rules", |
| "if_then_triggers", |
| "one_thing_framing", |
| "externalization" |
| ] |
| }, |
| { |
| "id": "prioritization_008", |
| "category": "prioritization", |
| "content": "Prioritization itself becoming a meta-task that consumes executive resources.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "decision_rules", |
| "if_then_triggers", |
| "one_thing_framing", |
| "externalization" |
| ] |
| }, |
| { |
| "id": "prioritization_009", |
| "category": "prioritization", |
| "content": "After starting one item, sudden ability to re-evaluate the rest of the list more realistically.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "decision_rules", |
| "if_then_triggers", |
| "one_thing_framing", |
| "externalization" |
| ] |
| }, |
| { |
| "id": "prioritization_010", |
| "category": "prioritization", |
| "content": "Using 'Just One Thing' framing to collapse the decision space.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "decision_rules", |
| "if_then_triggers", |
| "one_thing_framing", |
| "externalization" |
| ] |
| }, |
| { |
| "id": "prioritization_011", |
| "category": "prioritization", |
| "content": "Night-before planning working better than in-the-moment prioritization when energy is low.", |
| "intensity": "very_high", |
| "contexts": [ |
| "work" |
| ], |
| "intervention_style": [ |
| "decision_rules", |
| "if_then_triggers", |
| "one_thing_framing", |
| "externalization" |
| ] |
| }, |
| { |
| "id": "prioritization_012", |
| "category": "prioritization", |
| "content": "The conductor-of-the-orchestra metaphor: without the conductor, all instruments stay silent.", |
| "intensity": "very_high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "decision_rules", |
| "if_then_triggers", |
| "one_thing_framing", |
| "externalization" |
| ] |
| }, |
| { |
| "id": "organization_001", |
| "category": "organization", |
| "content": "Living spaces that cycle between extreme clutter and temporary hyper-organized states.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "triage_not_organize", |
| "visible_storage", |
| "zero_maintenance_systems", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "organization_002", |
| "category": "organization", |
| "content": "'If I can't see it, it doesn't exist' — items put away become forgotten.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "triage_not_organize", |
| "visible_storage", |
| "zero_maintenance_systems", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "organization_003", |
| "category": "organization", |
| "content": "Knowing where things should go but being unable to complete the put-away action consistently.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "triage_not_organize", |
| "visible_storage", |
| "zero_maintenance_systems", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "organization_004", |
| "category": "organization", |
| "content": "Open storage, visible bins, and shallow containers as necessary ADHD-friendly systems.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "triage_not_organize", |
| "visible_storage", |
| "zero_maintenance_systems", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "organization_005", |
| "category": "organization", |
| "content": "Clutter amplifying all other symptoms (working memory load, overwhelm, avoidance).", |
| "intensity": "high", |
| "contexts": [ |
| "work" |
| ], |
| "intervention_style": [ |
| "triage_not_organize", |
| "visible_storage", |
| "zero_maintenance_systems", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "organization_006", |
| "category": "organization", |
| "content": "Spending entire weekends cleaning only for the mess to return within days.", |
| "intensity": "high", |
| "contexts": [ |
| "home" |
| ], |
| "intervention_style": [ |
| "triage_not_organize", |
| "visible_storage", |
| "zero_maintenance_systems", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "organization_007", |
| "category": "organization", |
| "content": "Avoiding having people over because of the state of the home.", |
| "intensity": "high", |
| "contexts": [ |
| "home", |
| "social" |
| ], |
| "intervention_style": [ |
| "triage_not_organize", |
| "visible_storage", |
| "zero_maintenance_systems", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "organization_008", |
| "category": "organization", |
| "content": "Digital equivalents: desktop chaos, unread email mountains, files never filed.", |
| "intensity": "high", |
| "contexts": [ |
| "digital" |
| ], |
| "intervention_style": [ |
| "triage_not_organize", |
| "visible_storage", |
| "zero_maintenance_systems", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "organization_009", |
| "category": "organization", |
| "content": "The relief and disbelief after a successful deep-clean or organization session.", |
| "intensity": "high", |
| "contexts": [ |
| "home" |
| ], |
| "intervention_style": [ |
| "triage_not_organize", |
| "visible_storage", |
| "zero_maintenance_systems", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "organization_010", |
| "category": "organization", |
| "content": "Minimalism or radical decluttering as a compensatory strategy.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "triage_not_organize", |
| "visible_storage", |
| "zero_maintenance_systems", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "organization_011", |
| "category": "organization", |
| "content": "Professional organizers or body-doubling sessions sometimes required to break the cycle.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "triage_not_organize", |
| "visible_storage", |
| "zero_maintenance_systems", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "organization_012", |
| "category": "organization", |
| "content": "Systems that work only while hyperfocus or external accountability is present, then collapse.", |
| "intensity": "high", |
| "contexts": [ |
| "work" |
| ], |
| "intervention_style": [ |
| "triage_not_organize", |
| "visible_storage", |
| "zero_maintenance_systems", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "follow_through_001", |
| "category": "follow_through", |
| "content": "Graveyard of half-finished projects, hobbies, and home improvements.", |
| "intensity": "high", |
| "contexts": [ |
| "home" |
| ], |
| "intervention_style": [ |
| "external_accountability", |
| "define_done_ship_ugly", |
| "interest_bridging", |
| "time_boxing" |
| ] |
| }, |
| { |
| "id": "follow_through_002", |
| "category": "follow_through", |
| "content": "Intense excitement and rapid progress at the start, followed by abandonment when novelty or challenge drops.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "external_accountability", |
| "define_done_ship_ugly", |
| "interest_bridging", |
| "time_boxing" |
| ] |
| }, |
| { |
| "id": "follow_through_003", |
| "category": "follow_through", |
| "content": "Fear of finishing (judgment of the final product, raised expectations, or loss of the 'potential' state).", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "external_accountability", |
| "define_done_ship_ugly", |
| "interest_bridging", |
| "time_boxing" |
| ] |
| }, |
| { |
| "id": "follow_through_004", |
| "category": "follow_through", |
| "content": "Starting new projects as a way to avoid the discomfort of finishing the previous ones.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "external_accountability", |
| "define_done_ship_ugly", |
| "interest_bridging", |
| "time_boxing" |
| ] |
| }, |
| { |
| "id": "follow_through_005", |
| "category": "follow_through", |
| "content": "Researching, planning, and gathering materials becoming the preferred phase; execution is aversive.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "external_accountability", |
| "define_done_ship_ugly", |
| "interest_bridging", |
| "time_boxing" |
| ] |
| }, |
| { |
| "id": "follow_through_006", |
| "category": "follow_through", |
| "content": "Returning to old projects years later with fresh interest, only to abandon them again.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "external_accountability", |
| "define_done_ship_ugly", |
| "interest_bridging", |
| "time_boxing" |
| ] |
| }, |
| { |
| "id": "follow_through_007", |
| "category": "follow_through", |
| "content": "Work environments that force completion (deadlines, clients, team dependencies) working better than personal projects.", |
| "intensity": "high", |
| "contexts": [ |
| "work" |
| ], |
| "intervention_style": [ |
| "external_accountability", |
| "define_done_ship_ugly", |
| "interest_bridging", |
| "time_boxing" |
| ] |
| }, |
| { |
| "id": "follow_through_008", |
| "category": "follow_through", |
| "content": "The moment a project becomes 'real' or evaluable triggering disappearance.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "external_accountability", |
| "define_done_ship_ugly", |
| "interest_bridging", |
| "time_boxing" |
| ] |
| }, |
| { |
| "id": "follow_through_009", |
| "category": "follow_through", |
| "content": "Difficulty maintaining interest through the boring middle or polishing stages.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "external_accountability", |
| "define_done_ship_ugly", |
| "interest_bridging", |
| "time_boxing" |
| ] |
| }, |
| { |
| "id": "follow_through_010", |
| "category": "follow_through", |
| "content": "Using external accountability or fixed time-boxes to force completion of at least a defined slice.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "external_accountability", |
| "define_done_ship_ugly", |
| "interest_bridging", |
| "time_boxing" |
| ] |
| }, |
| { |
| "id": "follow_through_011", |
| "category": "follow_through", |
| "content": "Accumulating unfinished physical projects that then create organizational overwhelm.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "external_accountability", |
| "define_done_ship_ugly", |
| "interest_bridging", |
| "time_boxing" |
| ] |
| }, |
| { |
| "id": "follow_through_012", |
| "category": "follow_through", |
| "content": "The painful recognition of the pattern without an automatic ability to override it.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "external_accountability", |
| "define_done_ship_ugly", |
| "interest_bridging", |
| "time_boxing" |
| ] |
| }, |
| { |
| "id": "sleep_morning_001", |
| "category": "sleep_morning", |
| "content": "Knowing the alarm means 'get up' yet remaining in bed for 30-90+ additional minutes.", |
| "intensity": "high", |
| "contexts": [ |
| "home", |
| "morning" |
| ], |
| "intervention_style": [ |
| "launch_sequences", |
| "friction_removal", |
| "environmental_design", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "sleep_morning_002", |
| "category": "sleep_morning", |
| "content": "Multiple alarms snoozed; the final one still failing to produce movement.", |
| "intensity": "high", |
| "contexts": [ |
| "morning" |
| ], |
| "intervention_style": [ |
| "launch_sequences", |
| "friction_removal", |
| "environmental_design", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "sleep_morning_003", |
| "category": "sleep_morning", |
| "content": "Ability to get up for external mandatory appointments but not for self-set goals (exercise, early work).", |
| "intensity": "high", |
| "contexts": [ |
| "work" |
| ], |
| "intervention_style": [ |
| "launch_sequences", |
| "friction_removal", |
| "environmental_design", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "sleep_morning_004", |
| "category": "sleep_morning", |
| "content": "Night-owl pattern: highest alertness and productivity late at night, making early mornings physiologically difficult.", |
| "intensity": "high", |
| "contexts": [ |
| "morning" |
| ], |
| "intervention_style": [ |
| "launch_sequences", |
| "friction_removal", |
| "environmental_design", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "sleep_morning_005", |
| "category": "sleep_morning", |
| "content": "Phone-in-another-room or barcode/QR-code alarms as physical forcing functions.", |
| "intensity": "high", |
| "contexts": [ |
| "home", |
| "morning" |
| ], |
| "intervention_style": [ |
| "launch_sequences", |
| "friction_removal", |
| "environmental_design", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "sleep_morning_006", |
| "category": "sleep_morning", |
| "content": "Taking medication before the final wake-up time to lower the activation barrier.", |
| "intensity": "high", |
| "contexts": [ |
| "morning" |
| ], |
| "intervention_style": [ |
| "launch_sequences", |
| "friction_removal", |
| "environmental_design", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "sleep_morning_007", |
| "category": "sleep_morning", |
| "content": "The first physical movement (feet on floor, sit up, walk to bathroom) being the true battle.", |
| "intensity": "high", |
| "contexts": [ |
| "home" |
| ], |
| "intervention_style": [ |
| "launch_sequences", |
| "friction_removal", |
| "environmental_design", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "sleep_morning_008", |
| "category": "sleep_morning", |
| "content": "Once upright and moving, the rest of the morning routine becoming more feasible.", |
| "intensity": "high", |
| "contexts": [ |
| "morning" |
| ], |
| "intervention_style": [ |
| "launch_sequences", |
| "friction_removal", |
| "environmental_design", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "sleep_morning_009", |
| "category": "sleep_morning", |
| "content": "Scrolling or low-stimulation activities in bed extending the transition time dramatically.", |
| "intensity": "high", |
| "contexts": [ |
| "home", |
| "morning" |
| ], |
| "intervention_style": [ |
| "launch_sequences", |
| "friction_removal", |
| "environmental_design", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "sleep_morning_010", |
| "category": "sleep_morning", |
| "content": "Feeling that the body is fused to the mattress despite mental willingness.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "launch_sequences", |
| "friction_removal", |
| "environmental_design", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "sleep_morning_011", |
| "category": "sleep_morning", |
| "content": "Successful short streaks of immediate rising after changing the environment or using strict external cues.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "launch_sequences", |
| "friction_removal", |
| "environmental_design", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "sleep_morning_012", |
| "category": "sleep_morning", |
| "content": "Morning routine itself (deciding clothes, finding items, sequencing steps) adding extra executive load that increases resistance.", |
| "intensity": "high", |
| "contexts": [ |
| "morning" |
| ], |
| "intervention_style": [ |
| "launch_sequences", |
| "friction_removal", |
| "environmental_design", |
| "shame_reduction" |
| ] |
| }, |
| { |
| "id": "working_memory_001", |
| "category": "working_memory", |
| "content": "Walking into a room and immediately forgetting why.", |
| "intensity": "high", |
| "contexts": [ |
| "home" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "capture_first", |
| "physical_cues", |
| "visible_checklists" |
| ] |
| }, |
| { |
| "id": "working_memory_002", |
| "category": "working_memory", |
| "content": "Holding an intention ('I need to grab X') that vanishes the moment attention shifts.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "capture_first", |
| "physical_cues", |
| "visible_checklists" |
| ] |
| }, |
| { |
| "id": "working_memory_003", |
| "category": "working_memory", |
| "content": "Losing track of multi-step sequences mid-task.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "capture_first", |
| "physical_cues", |
| "visible_checklists" |
| ] |
| }, |
| { |
| "id": "working_memory_004", |
| "category": "working_memory", |
| "content": "Forgetting instructions, conversations, or details within minutes.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "capture_first", |
| "physical_cues", |
| "visible_checklists" |
| ] |
| }, |
| { |
| "id": "working_memory_005", |
| "category": "working_memory", |
| "content": "Needing to keep the empty object (paper-towel roll, charger) in hand as a physical memory cue.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "capture_first", |
| "physical_cues", |
| "visible_checklists" |
| ] |
| }, |
| { |
| "id": "working_memory_006", |
| "category": "working_memory", |
| "content": "Stopping mid-hallway or mid-action and having to retrace steps or mentally rewind.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "capture_first", |
| "physical_cues", |
| "visible_checklists" |
| ] |
| }, |
| { |
| "id": "working_memory_007", |
| "category": "working_memory", |
| "content": "'What was I just about to do / say / look up?' occurring multiple times per hour.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "capture_first", |
| "physical_cues", |
| "visible_checklists" |
| ] |
| }, |
| { |
| "id": "working_memory_008", |
| "category": "working_memory", |
| "content": "Externalizing everything immediately (notes, voice memos, visible lists) as a survival strategy.", |
| "intensity": "high", |
| "contexts": [ |
| "general" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "capture_first", |
| "physical_cues", |
| "visible_checklists" |
| ] |
| }, |
| { |
| "id": "working_memory_009", |
| "category": "working_memory", |
| "content": "Temporary complete blank on well-practiced work procedures.", |
| "intensity": "high", |
| "contexts": [ |
| "work" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "capture_first", |
| "physical_cues", |
| "visible_checklists" |
| ] |
| }, |
| { |
| "id": "working_memory_010", |
| "category": "working_memory", |
| "content": "The experience of information falling out of the mental workspace the instant it is no longer actively held.", |
| "intensity": "high", |
| "contexts": [ |
| "work" |
| ], |
| "intervention_style": [ |
| "externalization", |
| "capture_first", |
| "physical_cues", |
| "visible_checklists" |
| ] |
| } |
| ] |
