diff --git a/manifest.json b/manifest.json index b464d77..d438631 100644 --- a/manifest.json +++ b/manifest.json @@ -1 +1 @@ -{"version":"1.0","sourceEnvironment":"staging","exportedAt":"2026-04-14T12:51:16.250Z","spaceId":"n1kawvaixltpjhyx","spaceMetadata":{"name":"Cortex","color":"#008080","emoji":"","visibility":null},"name":"Cortex"} \ No newline at end of file +{"version":"1.0","sourceEnvironment":"staging","exportedAt":"2026-04-14T13:01:43.327Z","spaceId":"n1kawvaixltpjhyx","spaceMetadata":{"name":"Cortex","color":"#008080","emoji":"","visibility":null},"name":"Cortex"} \ No newline at end of file diff --git a/projects/R5cAQa4pU2hA7jMr.json b/projects/R5cAQa4pU2hA7jMr.json index 98f9925..c10da51 100644 --- a/projects/R5cAQa4pU2hA7jMr.json +++ b/projects/R5cAQa4pU2hA7jMr.json @@ -536,4200 +536,6 @@ "children": [] } ] - }, - { - "type": "text", - "id": "d09ac1aa-e42f-4ae1-8618-b8b47b955277", - "text": { - "ops": [ - { - "insert": "Decisions 2026-04-13 — Dinner Choice After Having Chicken Rice for Lunch" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "checkbox", - "children": null - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "f81377f4-d1cb-402d-a213-98a1579e6d93", - "text": { - "ops": [ - { - "insert": "Context : I’m deciding what to eat for dinner after already having chicken rice for lunch, weighing convenience and satisfaction against variety and minor nutritional concerns." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "checkbox", - "children": null - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "71e6fe18-848e-4706-be3e-0ad2ab5ffae9", - "text": { - "ops": [ - { - "insert": "Options: 1) Buy chicken rice again for dinner; 2) Choose a different but similarly easy hawker-style meal; 3) Choose a deliberately healthier, lighter option (e.g., fish soup, salad, home-cooked); 4) Have a light or partial dinner or skip; 5) Adopt a micro-protocol that sets chicken rice as the default with one defined backup and decides in under 2 minutes." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "45532e5a-e6a9-4f0f-af98-7b5b667ccf34", - "text": { - "ops": [ - { - "insert": "Decision: Use a simple two-step protocol tonight: (1) quickly check if I still genuinely want chicken rice and have no strong health/budget downside; if yes, buy chicken rice again without guilt; (2) if not, fall back to one pre-chosen, similarly easy hawker-style alternative and commit to it without further debate." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "89236127-1745-4b23-8322-b1837cd37ce8", - "text": { - "ops": [ - { - "insert": "Reasoning: Repeating chicken rice once in a day has negligible long-term health impact compared to overall weekly diet, while switching for the sake of variety alone adds decision friction without guaranteed nutritional benefit; a clear default-plus-single-backup rule gives me either full convenience (chicken rice again) or low-effort variety (one defined alternative) and avoids the worst outcome—overthinking, stalling, and feeling conflicted over a trivial decision." - 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"ops": [ - { - "insert": "There’s also an unstated goal tradeoff: comfort and convenience vs variety and nutrition." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "739f1d49-14c0-49fe-8960-c606974cf712", - "text": { - "ops": [ - { - "insert": "Option 1: Buy chicken rice again" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "78b17255-49ae-411a-88e8-91e51a959ddf", - "text": { - "ops": [ - { - "insert": "Upside:" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [ - { - 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"text": { - "ops": [ - { - "insert": "Your body is fine with repeated, similar meals in a day." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "52c48887-81ba-4c46-adca-c0cf23f4cfc1", - "text": { - "ops": [ - { - "insert": "Option 2: Choose a different main but similar comfort level (e.g., noodles, mixed rice, curry)" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "b2607d66-42e7-4352-a709-1c2a8331d301", - "text": { - "ops": [ - { - "insert": "Upside:" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - 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"text": { - "ops": [ - { - "insert": "Higher decision fatigue, especially if you’re tired." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "048a6ce4-905c-4d3c-9928-88ce5e8bd62d", - "text": { - "ops": [ - { - "insert": "Hidden assumptions:" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "5bf5edcf-9421-46d7-982f-bb4e58ba37ed", - "text": { - "ops": [ - { - "insert": "Long-term health/variety matters enough to justify extra effort tonight." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - 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"ops": [ - { - "insert": "Hidden assumptions:" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "cbaf316a-d47b-430f-bd71-1edf24193dd4", - "text": { - "ops": [ - { - "insert": "Lunch was big enough that your body doesn’t need a full heavy meal." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "c6d8eb83-23dd-4c27-8057-aeb70cd4621a", - "text": { - "ops": [ - { - "insert": "You can sleep fine without a substantial dinner." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "48412b4c-82c6-4808-a9e2-078c79ee6337", - "text": { - "ops": [ - { - "insert": "Tie-breaker information" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "f9fbe0ab-08fc-431f-968d-7272512bad0e", - "text": { - "ops": [ - { - "insert": "The best option depends on:" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "39b3352e-6849-4174-afc6-e2857618ef79", - "text": { - "ops": [ - { - "insert": "How hungry are you actually (1–10)?" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "4c64d2f5-40dd-4c8b-a629-777f86003241", - "text": { - "ops": [ - { - "insert": "Are you trying to manage weight/health right now or not really?" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "5f82b585-6829-4cee-886b-49ece924854c", - "text": { - "ops": [ - { - "insert": "How tired are you / how much effort do you want to spend deciding or cooking?" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "180ded9a-8c64-4d57-83a0-16cd9858326a", - "text": { - "ops": [ - { - "insert": "Is chicken rice heavy or reasonably balanced where you buy it (do they give veg, is it very oily)?" - 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"text": { - "ops": [ - { - "insert": "Pick a different but similarly easy hawker-style meal (Option 2) that gives you some vegetables and a different protein." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "805bad84-7fee-4996-803b-10dc5d47e6d8", - "text": { - "ops": [ - { - "insert": "That keeps effort low while adding a bit of variety and nutritional balance." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "3f2363da-d071-4b55-b515-e135938ff9d8", - "text": { - "ops": [ - { - "insert": "⚔️ Critic: Argue Against This" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - 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"text": { - "ops": [ - { - "insert": "Hidden assumption" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "e7c19d1d-dabd-40e3-bed1-8873b68c72e6", - "text": { - "ops": [ - { - "insert": "You’re assuming that marginal gains in variety and nutrition from a single dinner choice outweigh the costs in friction, decision fatigue, and satisfaction tonight." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "89898d7a-74bd-4813-9607-1f51ccf439c8", - "text": { - "ops": [ - { - "insert": "Why that assumption is shaky" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "fdf343b0-c4e6-4fcf-affd-b42d1b43a77e", - "text": { - "ops": [ - { - "insert": "You’re overvaluing one-shot “variety” and undervaluing consistency" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "number", - "children": "number" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "fdd971f4-0d20-4d70-a250-f0014d23dc6d", - "text": { - "ops": [ - { - "insert": "One meal of “variety” does almost nothing for long‑term nutrition or health. Diet quality is a weekly/monthly property, not a single-meal property." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "f4e0c09a-8e34-40f8-aed7-f66add26e75b", - "text": { - "ops": [ - { - "insert": "Many high-performing people deliberately eat the same or similar meals repeatedly because it simplifies life and stabilizes energy. You’re implicitly acting as if repeating chicken rice twice in one day is some big loss, when it’s not, unless your weekly pattern is already terrible." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "9c4e219a-1cdb-4b80-8c2e-e63ac28f8336", - "text": { - "ops": [ - { - "insert": "If your usual week already has diverse foods, then tonight’s variety is close to meaningless. Conversely, if your week is mostly chicken rice–type meals, then swapping " - }, - { - "insert": "one", - "attributes": { - "italic": true - } - }, - { - "insert": " dinner to “noodles or curry” doesn’t actually fix the pattern." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "92f073f4-2158-4228-945f-18ac28eddcda", - "text": { - "ops": [ - { - "insert": "You’re underestimating decision and willpower cost" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "number", - "children": "number" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "74f4cc90-37de-4268-8f1f-4dde709d1dcf", - "text": { - "ops": [ - { - "insert": "You frame Option 2 as “slight extra decision effort,” but that’s exactly the trap: you keep a small, nagging decision open, forcing yourself to scan stalls, compare, second-guess. 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You’re deliberately re‑introducing it for a trivial benefit." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "24fb2d63-9265-4a34-ad18-42dda551142e", - "text": { - "ops": [ - { - "insert": "You’re assuming “different hawker meal” is meaningfully more nutritious" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "number", - "children": "number" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "7fdcad18-4bba-492c-9eba-bba0f55d0bc9", - "text": { - "ops": [ - { - "insert": "Many alternatives at the same hawker centre are lateral moves: noodles, curry rice, mixed rice loaded with oil, salty sauces, and minimal veg." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "0b2cad0b-c7f4-461d-bc09-9719a3b68b5f", - "text": { - "ops": [ - { - "insert": "Without a " - }, - { - "insert": "specific", - "attributes": { - "italic": true - } - }, - { - "insert": " target (“I’ll get fish soup with extra veg, not fried sides”), “something different” easily becomes “equally bad, just not chicken rice.”" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "92ed1606-800a-4799-a4e7-25fce6f7a4f6", - "text": { - "ops": [ - { - "insert": "In other words, you’re paying the friction cost of switching without a guaranteed nutritional upside. You " - }, - { - "insert": "hope", - "attributes": { - "italic": true - } - }, - { - "insert": " it’s healthier, but your plan doesn’t commit you to that." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "454e71bf-8afa-4775-8d67-7be0aa0ae04b", - "text": { - "ops": [ - { - "insert": "You’re downplaying satisfaction and hedonic payoff" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "number", - "children": "number" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "92b2dad0-f5bc-4f5e-92bb-191c87a8ee83", - "text": { - "ops": [ - { - "insert": "You already know you like that specific chicken rice stall; you " - }, - { - "insert": "don’t", - "attributes": { - "italic": true - } - }, - { - "insert": " know if the alternative will hit the same spot. If dinner misses, you’ll feel vaguely unsatisfied and may compensate later with snacks." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "1f885a6a-bd54-4819-a7cd-da7daf9107ed", - "text": { - "ops": [ - { - "insert": "The “wasted chance to eat something different” is a story you’re telling yourself. There will be hundreds of future dinners. Tonight, you might be better off maximizing “hit the spot cheaply and easily” instead of optimizing some abstract rotation rule." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "524ff859-cbb4-4875-abad-1501a5bd57fe", - "text": { - "ops": [ - { - "insert": "You’re mixing micro-health goals with vague long‑term goals" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "number", - "children": "number" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "57df19f4-31f0-4b0e-bc51-68336d827c8c", - "text": { - "ops": [ - { - "insert": "You mention weight/health/energy but don’t specify any real constraint (e.g., calorie cap, macro target, doctor’s orders). 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You’re half‑moving toward health, but stopping at the most convenient rationalization." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "bfc655a4-7a1b-4bb7-8b2e-5423cd5b70f9", - "text": { - "ops": [ - { - "insert": "Concrete counterexamples" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "98d0ebd4-8c5c-4bdb-b823-06a240a0a1eb", - "text": { - "ops": [ - { - "insert": "People who batch-eat: Many folks meal prep the same chicken-and-rice variant for 5–7 days straight and see improved body composition, energy, and reduced decision fatigue. They give up “variety per meal” and still win on health and performance. Your “same dish twice in a day” worry looks trivial in that light." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "7ef6f744-11cb-4afc-b5a6-fa0247c58c6c", - "text": { - "ops": [ - { - "insert": "Hawker “variety” that backfires: It’s easy to pivot from chicken rice (with at least some cucumber and a relatively lean cut) to, say, laksa or fried kway teow that’s actually heavier in oil, sodium, and calories. You feel virtuous because “it’s different,” but nutritionally you just moved sideways or worse." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "420d545e-ef7a-4f2f-b1c0-a8e0e5479515", - "text": { - "ops": [ - { - "insert": "The tired-evening trap: On days when people are tired, every extra decision tilts them toward impulsive choices. Forcing yourself to choose something new when low-energy can easily lead to worse outcomes than just repeating the known, acceptable option." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "3986515c-b1a6-4d55-a485-0f2809d4fda0", - "text": { - "ops": [ - { - "insert": "Putting it bluntly" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "b2a50c24-7b78-410b-bc99-ec031916b657", - "text": { - "ops": [ - { - "insert": "Your current “default to Option 2” is a feel-good, pseudo-optimized compromise: it preserves the illusion of being health-conscious and deliberate, but it neither locks in strong nutritional gains nor fully reaps the benefits of low-friction consistency. It’s the worst of both worlds: tiny upside, real cognitive cost." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "7c69d50a-9a6b-4ce5-ad65-3baa33ec0876", - "text": { - "ops": [ - { - "insert": "The one move that would neutralize the strongest objection" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "f5a48c83-5f67-45b2-b4e0-3e139a063f38", - "text": { - "ops": [ - { - "insert": "Explicitly decide which axis actually matters " - }, - { - "insert": "tonight", - "attributes": { - "italic": true - } - }, - { - "insert": " and commit hard:" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "6ea16c9e-ae6a-4a18-b77d-f8e36d5186cf", - "text": { - "ops": [ - { - "insert": "If tonight is about ease and satisfaction: openly choose Option 1 and drop the guilt — “I’m prioritizing low friction and a known good meal; variety can wait.”" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "3942a685-ae27-406e-8da2-7a77d0831b4c", - "text": { - "ops": [ - { - "insert": "If tonight is about real health improvement: upgrade from vague “something different” to a " - }, - { - "insert": "specific, lighter choice", - "attributes": { - "italic": true - } - }, - { - "insert": " (e.g., “I’ll get sliced fish soup with extra veg, no fried sides”), i.e., turn Option 3 into a concrete default." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "514eb0e2-2c2e-448b-903f-26686969ba65", - "text": { - "ops": [ - { - "insert": "Pick one axis and codify a clear default. That kills the decision fatigue objection and makes the choice honestly aligned with your real priority instead of hiding behind “variety.”" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "760e8b1c-0dba-4675-beab-eae5e134455c", - "text": { - "ops": [ - { - "insert": "🔬 Researcher: Verify a Claim" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "h2", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "6d38d61e-876e-4728-ad6b-e5334988e330", - "text": { - "ops": [ - { - "insert": "findings" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "64618244-0fba-4d08-bacd-d7c00a8d7390", - "text": { - "ops": [ - { - "insert": "Your explicit decision is: “I want to buy chicken rice for dinner,” with the context that you already had chicken rice for lunch." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "5b3e2118-4dd9-4a45-9f77-ac58cfea8372", - "text": { - "ops": [ - { - "insert": "The long “Researcher Input” you pasted is not a claim about the external world; it is an argument critiquing your " - }, - { - "insert": "previous", - "attributes": { - "italic": true - } - }, - { - "insert": " default assumption (“I should pick a different but similar hawker meal for variety and slightly better nutrition”). It functions as reasoning/advice, not as a factual statement that could have an external “primary source.”" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "4e1da865-b933-4b9e-9233-bb383d2db101", - "text": { - "ops": [ - { - "insert": "Because it’s internally generated reasoning (likely your own or a prior AI/coach output), its “primary source” is simply the original text itself. There is no upstream academic paper, guideline, or external author cited or implied for those specific numbered points or the “Putting it bluntly” section." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "cd8a8c36-2d92-4534-a65a-d2b3f3acd417", - "text": { - "ops": [ - { - "insert": "Some of the " - }, - { - "insert": "ideas", - "attributes": { - "italic": true - } - }, - { - "insert": " in that reasoning are consistent with research findings, but they are paraphrased and generalized, not quoted from a specific paper. Examples:" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "1d531fa5-4a83-4a5c-b4d9-c583e91fd5c0", - "text": { - "ops": [ - { - "insert": "“Diet quality is a weekly/monthly property, not a single-meal property” aligns with how diet quality indices (e.g., Healthy Eating Index) and guidelines evaluate patterns over time rather than single meals, but the exact phrasing is not from any standard guideline." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "a1b349fc-0692-40b9-b861-5102e141a864", - "text": { - "ops": [ - { - "insert": "“People underestimate decision and willpower cost; defaults reduce overhead” echoes findings from decision fatigue and choice architecture research (e.g., work by Roy Baumeister on ego depletion and by Thaler & Sunstein on defaults), but again the text is an interpretation, not a direct citation." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "e72f4ce5-1b8a-419d-b1c8-32ebe70cc1f5", - "text": { - "ops": [ - { - "insert": "Therefore, there is no verifiable external “primary source” for the full argument as written; it appears to be a synthesized advisory piece rather than a claim traceable to a single study or policy document." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "0c3a5224-9c46-4add-9b70-b0907ed79ace", - "text": { - "ops": [ - { - "insert": "sources" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "0321d490-363c-46cf-a27b-07d5f2155c96", - "text": { - "ops": [ - { - "insert": "U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2020–2025. Emphasizes overall dietary patterns over time rather than single meals. " - }, - { - "insert": "https://www.dietaryguidelines.gov", - "attributes": { - "link": "https://www.dietaryguidelines.gov" - } - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "number", - "children": "number" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "247a7cbb-75d5-48c0-bcd9-eb45be3171a1", - "text": { - "ops": [ - { - "insert": "Guenther PM, et al. “Update of the Healthy Eating Index: HEI-2015.” Journal of the Academy of Nutrition and Dietetics. 2018;118(9):1591–1602. Shows diet quality assessed over days/weeks, not individual meals. " - }, - { - "insert": "https://doi.org/10.1016/j.jand.2018.05.021", - "attributes": { - "link": "https://doi.org/10.1016/j.jand.2018.05.021" - } - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "number", - "children": "number" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "309b7501-ac78-4010-a6be-9d5d742e8f4e", - "text": { - "ops": [ - { - "insert": "Baumeister RF, Vohs KD, Tice DM. “The strength model of self-control.” Current Directions in Psychological Science. 2007;16(6):351–355. (Decision fatigue / self-control resource framing.) " - }, - { - "insert": "https://doi.org/10.1111/j.1467-8721.2007.00534.x", - "attributes": { - "link": "https://doi.org/10.1111/j.1467-8721.2007.00534.x" - } - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "number", - "children": "number" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "23e007ee-60c7-472d-a691-c3349427aa3b", - "text": { - "ops": [ - { - "insert": "Thaler RH, Sunstein CR. Nudge: Improving Decisions About Health, Wealth, and Happiness. Yale University Press; 2008. (On the power of defaults and reducing decision friction.) " - }, - { - "insert": "https://yalebooks.yale.edu/book/9780300122237/nudge/", - "attributes": { - "link": "https://yalebooks.yale.edu/book/9780300122237/nudge/" - } - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "number", - "children": "number" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "4b9b16ef-ea59-4ea0-a816-eb036beca15f", - "text": { - "ops": [ - { - "insert": "uncertainties" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "3745a6e7-c78f-4750-a0a2-eb8da10b34c3", - "text": { - "ops": [ - { - "insert": "I cannot identify any public, authored article or blog post that matches your “Researcher Input” text verbatim using the provided project context alone; it may come from a private note, prior chat, or draft." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "d5fc8013-1c24-46c6-8726-b70813ef6bd8", - "text": { - "ops": [ - { - "insert": "Without web search here, I cannot fully rule out that some sentences were lightly adapted from a specific blog, newsletter, or coach, but there is no evidence or citation in your context to attribute it to one." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "b227a0ee-6512-4f44-b09f-56bff37beb68", - "text": { - "ops": [ - { - "insert": "If you intended a specific sentence in that block as “the claim” (e.g., about diet variety or decision fatigue) and want external empirical backing for " - }, - { - "insert": "that", - "attributes": { - "italic": true - } - }, - { - "insert": " sentence, I would need you to highlight it so I can look specifically for primary research on that narrower point." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "a4e2a3de-4a94-4a9b-8f69-83576ed3033f", - "text": { - "ops": [ - { - "insert": "🔧 Builder: Spec It" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "h2", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "431cdb38-b2be-490c-91fe-f5873c4149a8", - "text": { - "ops": [ - { - "insert": "MVP definition" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "2c91dc7a-b7cc-48ea-9919-611ba8b57d72", - "text": { - "ops": [ - { - "insert": "A tiny decision protocol that lets you confidently either (a) eat chicken rice again for dinner or (b) switch to a backup option, in under 2 minutes, without overthinking." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "d4c8d1b3-52fc-4ad0-b8db-d656e10c7ffc", - "text": { - "ops": [ - { - "insert": "Scope (in / out)" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "237dd806-1dc5-4fd0-9685-52b1181f8c93", - "text": { - "ops": [ - { - "insert": "Item In scope Out of scope" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "6b148393-a135-416d-a475-53d8a08411e5", - "text": { - "ops": [ - { - "insert": "Tonight’s decision Yes: choose what you will eat for dinner tonight No: long-term diet planning, weight loss strategy" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "bb8f2de6-00e0-4368-82fc-d671f5aef9cb", - "text": { - "ops": [ - { - "insert": "Meal options Yes: “chicken rice again” vs “closest easy alternative” (e.g., another hawker rice/noodle dish) No: elaborate home cooking, special-occasion restaurants" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - 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}, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "f6024e48-8cc3-402c-9227-5bb2fc297dd5", - "text": { - "ops": [ - { - "insert": "Any health flags (e.g., “no deep fried twice today,” or “sodium is okay today”)." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "5228f930-e45a-474d-bce0-6d31cb8ad702", - "text": { - "ops": [ - { - "insert": "Output: 1–3 bullet rules written in your notes." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "8a0ba808-98fa-430a-ba10-561b89f11d9c", - "text": { - "ops": [ - { - "insert": "Run the 3-question check for “chicken rice again” (today, right after step 1) Ask yourself: Decision rule:" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "number", - "children": "number" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "dba1b116-13fc-498b-ac75-76f1b8263be6", - "text": { - "ops": [ - { - "insert": "Q1: Will eating chicken rice again meaningfully hurt my weekly diet pattern?" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "5c1d868f-2243-4595-a9fb-732065dfd792", - "text": { - "ops": [ - { - "insert": "Q2: Am I still actively craving it, or does it feel “meh but easy”?" - }, - 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"id": "db2a7337-3896-4d8a-b3f4-fe7d67ca82d3", - "text": { - "ops": [ - { - "insert": "Else → go to step 3." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "b03a9449-46f8-4534-bbfb-4c7f853a7cb8", - "text": { - "ops": [ - { - "insert": "Define the single backup meal (today, same session; 5 minutes)" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "number", - "children": "number" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "dbcfffdd-e308-4bac-a732-e975301ca2d4", - "text": { - "ops": [ - { - "insert": "Pick exactly one “default alternative” that is: same price band, same convenience, slightly more variety (e.g., yong tau foo, mixed veg rice, fishball noodles)." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "ef69c0b9-e400-40f4-a86d-9e61e07dd7eb", - "text": { - "ops": [ - { - "insert": "Write it down as: “If not chicken rice, I’ll get ______.”" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "34e6f0aa-7d96-4fd1-b2c6-83a42f32437b", - "text": { - "ops": [ - { - "insert": "Do NOT consider more than one backup to avoid choice explosion." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "ba68c412-8366-4d3a-9541-82893c69608f", - "text": { - "ops": [ - { - "insert": "Make the call and lock it (today, after step 3)" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "number", - "children": "number" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "07d3f20a-9c55-4553-96de-2125d3cf516f", - "text": { - "ops": [ - { - "insert": "Apply the rule:" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "9dee3aa9-1db1-45ab-b130-1d6baa55fd75", - "text": { - "ops": [ - { - "insert": "If greenlight from step 2 → commit: “I’m buying chicken rice for dinner.”" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "567f9133-fd19-4f4f-9dbb-a04d68ad7f33", - "text": { - "ops": [ - { - "insert": "If not greenlight → commit: “I’m buying [backup meal] for dinner.”" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "b71a0a90-7667-453b-904d-14c96353b235", - "text": { - "ops": [ - { - "insert": "Once decided, do not re-open the decision tonight." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "67d1a8b4-53aa-4420-9922-8b4352e49194", - "text": { - "ops": [ - { - "insert": "Execute and log a 1-line outcome (tonight, after dinner)" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "number", - "children": "number" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "f020bb4e-8042-47ae-a0d1-f3a7149dcd29", - "text": { - "ops": [ - { - "insert": "After eating, jot one line: “Ate X, satisfaction 1–10, any issues?”" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "729bc1d4-7448-4711-a6db-f39a3aa023a8", - "text": { - "ops": [ - { - "insert": "This is optional but helps future decisions (e.g., “chicken rice twice in a day felt totally fine” or “felt too heavy, won’t double up on it next time”)." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "9d6e8c09-8bb6-4d42-b953-9ce0c1bf7f44", - "text": { - "ops": [ - { - "insert": "Dependencies" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "a821acbc-ceed-48e4-9180-0fe50a83106a", - "text": { - "ops": [ - { - "insert": "You:" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "2acfb097-7cce-4de8-8b92-4492acf6310e", - "text": { - "ops": [ - { - "insert": "Know roughly what’s available near you (list 2–3 stalls in your head)." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "2bcd453e-2e37-47f5-97b4-e1f20289931c", - "text": { - "ops": [ - { - "insert": "Have no immediate medical restriction against chicken rice or similar meals." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "44b97d54-89da-4208-896a-b13966d43b50", - "text": { - "ops": [ - { - "insert": "Information:" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "1befbdc3-7b04-4987-850c-d0b850dc09df", - "text": { - "ops": [ - { - "insert": "Your own sense of weekly diet (are other meals relatively balanced?)." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "1efaccc6-3af2-4b64-afd2-8ea55e0cb2ff", - "text": { - "ops": [ - { - "insert": "The Researcher Input + cited guidelines supporting “pattern over single meal.”" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "341fc385-dc3c-4f95-8007-395d3b16b4b5", - "text": { - "ops": [ - { - "insert": "Definition of done" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "4fb2ab0d-f952-414c-a5d7-f50944dbb0d4", - "text": { - "ops": [ - { - "insert": "By tonight:" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [ - { - "type": "text", - "id": "b0aaae38-69f5-4e1d-a17f-fdfcd6d41b68", - "text": { - "ops": [ - { - "insert": "You have made a firm choice (chicken rice again vs one defined backup) in under 2 minutes using the 3-question check." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "c6f736ef-5444-43f9-9cb9-f413f3785855", - "text": { - "ops": [ - { - "insert": "You do not re-open the decision or browse alternatives for more than 5 minutes." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "820247f0-7358-43f2-911f-65dea84ddd58", - "text": { - "ops": [ - { - "insert": "You optionally record a 1-line note on how the choice felt, to reuse the protocol later." - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "bullet", - "children": "bullet" - }, - "collapsed": false, - "completed": false, - "children": [] - } - ] - }, - { - "type": "text", - "id": "0bc56894-0fe7-41a4-a99e-e83ee9d0ddd6", - "text": { - "ops": [ - { - "insert": "The one killer risk" - }, - { - "insert": "\n", - "attributes": { - "paragraph": true - } - } - ] - }, - "format": { - "node": "text", - "children": "text" - }, - "collapsed": false, - "completed": false, - "children": [] - }, - { - "type": "text", - "id": "d1c8bafe-a822-49e0-ac59-2133f3132e02", - "text": { - "ops": [ - { - "insert": "Killer risk: You turn this into a big “optimize my diet” project, reopen more options, and end up spending 20–30 minutes debating dinner, burning willpower and feeling worse, even if you eat something similar anyway." - 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