Initial commit: Inner OS v1

Full-stack inner development operating system built on Next.js 16 + Prisma 7 + PostgreSQL + OpenAI + Clerk.
Generates personalized daily mental training tasks, collects reflection, updates user state, and provides internal reward feedback.

Co-Authored-By: Claude Opus 4.6 <noreply@anthropic.com>

data/task-templates.json

@@ -0,0 +1,107 @@
+[
+  {
+    "type": "attention_training",
+    "difficulty": 1,
+    "duration": 3,
+    "description": "Breath counting: Count each exhale from 1 to 10, then start over. If your mind wanders, gently return to 1.",
+    "reason": "Foundational attention exercise. Builds the skill of noticing when attention drifts and bringing it back without judgment."
+  },
+  {
+    "type": "attention_training",
+    "difficulty": 2,
+    "duration": 5,
+    "description": "Breath at the nostrils: Focus on the sensation of air passing the tip of your nose. Notice temperature, texture, and rhythm without changing anything.",
+    "reason": "Narrower focus point than breath counting. Trains precision of attention by anchoring to a subtle physical sensation."
+  },
+  {
+    "type": "attention_training",
+    "difficulty": 3,
+    "duration": 10,
+    "description": "Open awareness: Sit quietly and let your attention rest on whatever arises — sounds, body sensations, thoughts. Don't cling or reject. Just notice.",
+    "reason": "Advanced attention exercise. Builds meta-awareness — the ability to observe the mind's movements without being carried away by them."
+  },
+  {
+    "type": "emotion_awareness",
+    "difficulty": 1,
+    "duration": 3,
+    "description": "Name the weather: Close your eyes and ask 'What's the emotional weather right now?' Label it simply — sunny, cloudy, stormy, still. Don't explain why. Just name it.",
+    "reason": "Builds the vocabulary and habit of checking in with emotional state. Naming emotions reduces their intensity and creates space for choice."
+  },
+  {
+    "type": "emotion_awareness",
+    "difficulty": 2,
+    "duration": 5,
+    "description": "Body scan: Slowly move attention from the top of your head to your toes. At each body part, notice any sensation — tightness, warmth, buzzing, emptiness. Don't try to change anything.",
+    "reason": "Emotions live in the body before they reach conscious awareness. Body scanning builds the sensory vocabulary that makes emotional signals legible."
+  },
+  {
+    "type": "emotion_awareness",
+    "difficulty": 3,
+    "duration": 7,
+    "description": "Emotion tracking: Set a timer for 7 minutes. Every 60 seconds, pause and write one word describing your current emotional state. Notice how emotions shift moment to moment.",
+    "reason": "Reveals the impermanent nature of emotions. Watching emotions change undermines the belief that 'this feeling will last forever.'"
+  },
+  {
+    "type": "stress_regulation",
+    "difficulty": 1,
+    "duration": 3,
+    "description": "4-4-6 breathing: Inhale for 4 counts, hold for 4, exhale for 6. The long exhale activates the parasympathetic nervous system.",
+    "reason": "Physiological stress reduction through breath pattern. The extended exhale is one of the fastest ways to signal safety to the nervous system."
+  },
+  {
+    "type": "stress_regulation",
+    "difficulty": 2,
+    "duration": 5,
+    "description": "Progressive relaxation: Tense each muscle group for 5 seconds, then release for 10. Start with feet, work up to face. Notice the contrast between tension and release.",
+    "reason": "Teaches the difference between tension and relaxation at the body level. Many people don't realize they're holding tension until they deliberately release it."
+  },
+  {
+    "type": "stress_regulation",
+    "difficulty": 3,
+    "duration": 8,
+    "description": "Grounding through senses: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste.",
+    "reason": "Full sensory grounding anchors you in the present moment. Effective for acute stress by redirecting attention from internal worry to external reality."
+  },
+  {
+    "type": "cognitive_clarity",
+    "difficulty": 1,
+    "duration": 3,
+    "description": "Thought labeling: Sit quietly and watch thoughts arise. Label each one silently — 'planning,' 'worrying,' 'remembering,' 'judging.' Don't engage the thought. Just label and release.",
+    "reason": "Creates distance between you and your thoughts. Labeling activates the prefrontal cortex and reduces amygdala reactivity."
+  },
+  {
+    "type": "cognitive_clarity",
+    "difficulty": 2,
+    "duration": 5,
+    "description": "Reframing practice: Think of a mildly frustrating situation today. Write down your automatic thought, then write three alternative interpretations that are equally plausible.",
+    "reason": "Cognitive reframing is the core skill of cognitive flexibility. Practicing with mild frustrations builds the muscle for harder situations."
+  },
+  {
+    "type": "cognitive_clarity",
+    "difficulty": 3,
+    "duration": 10,
+    "description": "Inner dialogue observation: For 10 minutes, write down every thought that passes through your mind as if transcribing a conversation. Don't edit or judge. Then read it back. Notice which 'voice' is speaking — the critic? The planner? The child?",
+    "reason": "Reveals the multiplicity of the inner world. Recognizing your inner voices is the first step toward choosing which ones to amplify."
+  },
+  {
+    "type": "integration",
+    "difficulty": 1,
+    "duration": 3,
+    "description": "One-minute pause: Three times today, pause for 60 seconds. Take three conscious breaths. Notice what's happening in your body and mind. Then continue.",
+    "reason": "Integrates practice into daily life. Short, frequent pauses build the habit of mindful awareness without requiring dedicated sitting time."
+  },
+  {
+    "type": "integration",
+    "difficulty": 2,
+    "duration": 5,
+    "description": "Mindful routine: Pick one daily activity (brushing teeth, washing dishes, walking to your desk). Do it with full attention today. Notice every sensation, movement, and sound.",
+    "reason": "Turns everyday activities into practice opportunities. The goal isn't more practice time — it's weaving practice into time you already have."
+  },
+  {
+    "type": "integration",
+    "difficulty": 3,
+    "duration": 10,
+    "description": "Difficult conversation practice: Before a conversation that might be challenging, sit for 5 minutes and set an intention. During the conversation, notice your reactions without acting on them. After, reflect for 5 minutes on what you noticed.",
+    "reason": "The ultimate integration — bringing awareness into interpersonal dynamics. This is where practice meets real life."
+  }
+]