Pomodoro Cycle Structure:
┌─────────────────────────────────────────┐
│ 1. Work Session (25 minutes)            │ ← Focus Phase
├─────────────────────────────────────────┤
│ 2. Short Break (5 minutes)              │ ← Rest Phase
├─────────────────────────────────────────┤
│ 3. Work Session (25 minutes)            │ ← Focus Phase
├─────────────────────────────────────────┤
│ 4. Short Break (5 minutes)              │ ← Rest Phase
├─────────────────────────────────────────┤
│ 5. Work Session (25 minutes)            │ ← Focus Phase
├─────────────────────────────────────────┤
│ 6. Short Break (5 minutes)              │ ← Rest Phase
├─────────────────────────────────────────┤
│ 7. Work Session (25 minutes)            │ ← Focus Phase
├─────────────────────────────────────────┤
│ 8. Long Break (15-30 minutes)           │ ← Extended Rest
└─────────────────────────────────────────┘
Total Cycle: ~2.5 hours (4 pomodoros + breaks)

// Pomodoro session workflow
const pomodoroWorkflow = {
  step1: {
    action: "Choose a task to work on",
    duration: "30 seconds",
    tips: ["Pick a specific, actionable task", "Write it down", "Estimate pomodoros needed"]
  },
  
  step2: {
    action: "Start 25-minute timer",
    duration: "25 minutes",
    rules: ["No distractions allowed", "Focus solely on chosen task", "No multitasking"]
  },
  
  step3: {
    action: "Take short break",
    duration: "5 minutes", 
    activities: ["Stand up and stretch", "Get water", "Take deep breaths", "No work-related activities"]
  },
  
  step4: {
    action: "Repeat cycle",
    frequency: "3 more times",
    milestone: "After 4th pomodoro, take long break"
  },
  
  step5: {
    action: "Long break",
    duration: "15-30 minutes",
    activities: ["Walk outside", "Eat a meal", "Social interaction", "Complete mental reset"]
  }
};

┌─────────────────────────────────────┐
│        POMODORO TIMER               │
├─────────────────────────────────────┤
│                                     │
│         ⏰ 24:17                    │
│                                     │
│     ████████████████░░░░            │
│          Progress Bar               │
│                                     │
│   Session 1/4    Work Phase         │
│                                     │
│   Current Task:                     │
│   📝 Write project proposal         │
│                                     │
│   [PAUSE] [STOP] [SKIP]             │
│                                     │
└─────────────────────────────────────┘

// Sound notification options
const audioNotifications = {
  workStart: {
    sound: "chime-start.mp3",
    message: "Focus time! Start working on your task.",
    volume: 0.7
  },
  
  workEnd: {
    sound: "bell-gentle.mp3", 
    message: "Great work! Time for a break.",
    volume: 0.8
  },
  
  breakStart: {
    sound: "chime-soft.mp3",
    message: "Break time! Step away from your work.",
    volume: 0.6
  },
  
  breakEnd: {
    sound: "chime-ready.mp3",
    message: "Break's over! Ready for another session?",
    volume: 0.7
  },
  
  longBreakStart: {
    sound: "success-chime.mp3",
    message: "Excellent! You've earned a long break.",
    volume: 0.9
  }
};

// Focus improvements with Pomodoro
const focusBenefits = {
  attention: {
    before: "Easily distracted, mind wandering",
    after: "Laser-focused for full 25-minute sessions",
    improvement: "65% increase in sustained attention"
  },
  
  deepWork: {
    before: "Shallow work with frequent interruptions", 
    after: "Deep, meaningful work sessions",
    improvement: "3x more deep work hours per day"
  },
  
  mentalClarity: {
    before: "Foggy thinking, decision fatigue",
    after: "Clear thinking, better decision making", 
    improvement: "40% improvement in cognitive performance"
  }
};

// Energy management throughout the day
const energyLevels = {
  traditional: {
    morning: "High energy (8/10)",
    midday: "Medium energy (6/10)", 
    afternoon: "Low energy (3/10)",
    evening: "Exhausted (1/10)"
  },
  
  withPomodoro: {
    morning: "High energy (8/10)",
    midday: "High energy (8/10)",
    afternoon: "Medium-high energy (7/10)",
    evening: "Medium energy (6/10)"
  },
  
  benefits: [
    "Consistent energy throughout day",
    "No afternoon crash",
    "More productive hours",
    "Better work-life balance"
  ]
};

// Productivity metrics improvement
const productivityGains = {
  taskCompletion: {
    without: "60% of planned tasks completed",
    with: "85% of planned tasks completed", 
    improvement: "+25% task completion rate"
  },
  
  timeEstimation: {
    without: "Often 50-100% over time estimates",
    with: "Within 20% of time estimates",
    improvement: "80% improvement in time estimation accuracy"
  },
  
  qualityOfWork: {
    without: "Rushed work, frequent mistakes",
    with: "High-quality, focused work",
    improvement: "50% reduction in errors and rework"
  }
};

// Anti-procrastination benefits
const procrastinationReduction = {
  taskAvoidance: {
    before: "Avoided difficult tasks for hours/days",
    after: "Start difficult tasks within one pomodoro",
    mechanism: "25-minute commitment feels manageable"
  },
  
  overwhelm: {
    before: "Paralyzed by large, complex projects",
    after: "Break projects into pomodoro-sized chunks",
    mechanism: "Focus on next 25 minutes only"
  },
  
  momentum: {
    before: "Difficulty starting, frequent stopping",
    after: "Easy to start, natural momentum building",
    mechanism: "Timer creates artificial urgency"
  }
};

// Customizable work session durations
const workSessionOptions = {
  short: {
    duration: "15 minutes",
    bestFor: ["New to technique", "High-distraction environments", "Simple tasks"],
    breakDuration: "3 minutes"
  },
  
  standard: {
    duration: "25 minutes", 
    bestFor: ["Most people and tasks", "Standard Pomodoro technique", "General productivity"],
    breakDuration: "5 minutes"
  },
  
  extended: {
    duration: "45 minutes",
    bestFor: ["Deep work sessions", "Creative tasks", "Complex problem-solving"],
    breakDuration: "10 minutes"  
  },
  
  custom: {
    duration: "User-defined (5-90 minutes)",
    bestFor: ["Specific workflows", "Task-dependent timing", "Personal optimization"],
    breakDuration: "User-defined (1-30 minutes)"
  }
};

// Break duration and activity options
const breakCustomization = {
  shortBreaks: {
    activeBreak: {
      duration: "5 minutes",
      activities: ["Stretch", "Walk around", "Do jumping jacks", "Breathing exercises"],
      benefits: "Physical rejuvenation, blood flow"
    },
    
    restfulBreak: {
      duration: "5 minutes", 
      activities: ["Meditate", "Close eyes", "Listen to music", "Look out window"],
      benefits: "Mental rest, stress reduction"
    },
    
    socialBreak: {
      duration: "5 minutes",
      activities: ["Chat with colleague", "Call friend", "Pet your dog", "Social media (limited)"], 
      benefits: "Human connection, mood boost"
    }
  },
  
  longBreaks: {
    duration: "15-30 minutes",
    activities: [
      "Take a walk outside",
      "Eat a proper meal", 
      "Exercise or yoga",
      "Read non-work material",
      "Socialize with others",
      "Take a power nap (10-20 min)"
    ]
  }
};

/ Visual theme options /
.pomodoro-themes {
  minimal: {
    colors: ["#ffffff", "#f5f5f5", "#333333"],
    font: "Helvetica Neue, Arial, sans-serif", 
    style: "Clean, distraction-free design"
  },
  
  focus: {
    colors: ["#1e3a8a", "#3b82f6", "#ffffff"],
    font: "Inter, system-ui, sans-serif",
    style: "Professional, concentration-focused"
  },
  
  nature: {
    colors: ["#065f46", "#10b981", "#ecfdf5"],
    font: "Merriweather, serif",
    style: "Calming, nature-inspired"
  },
  
  dark: {
    colors: ["#1f2937", "#374151", "#f9fafb"],
    font: "JetBrains Mono, monospace", 
    style: "Dark mode for low-light environments"
  }
}

// Gamification and motivation elements
const motivationalFeatures = {
  achievements: [
    { name: "First Pomodoro", description: "Complete your first pomodoro session" },
    { name: "Focus Streak", description: "Complete 5 pomodoros without interruption" },
    { name: "Daily Goal", description: "Complete 8 pomodoros in one day" },
    { name: "Week Warrior", description: "Complete 40 pomodoros in one week" },
    { name: "Month Master", description: "Complete 160 pomodoros in one month" }
  ],
  
  progress: {
    dailyGoal: "8 pomodoros",
    weeklyGoal: "40 pomodoros",
    monthlyGoal: "160 pomodoros",
    visualization: "Progress bars, charts, streaks"
  },
  
  rewards: {
    virtual: ["Badges", "Level progression", "Streak counters"],
    personal: ["15-min break reward", "Favorite snack", "Social media time"]
  }
};

// Estimating pomodoros for different task types
const taskEstimation = {
  email: {
    description: "Process and respond to emails",
    estimatedPomodoros: 1,
    actualAverage: 0.8,
    tips: ["Batch similar emails", "Use templates", "Set response time limits"]
  },
  
  writing: {
    description: "Write article, report, or documentation", 
    estimatedPomodoros: 4,
    actualAverage: 5.2,
    tips: ["Outline first", "Write without editing", "Separate writing from editing"]
  },
  
  coding: {
    description: "Implement new feature or fix bug",
    estimatedPomodoros: 6,
    actualAverage: 7.8,
    tips: ["Break into smaller functions", "Test frequently", "Document as you go"]
  },
  
  meeting: {
    description: "Attend and participate in meetings",
    estimatedPomodoros: 2,
    actualAverage: 2.5,
    tips: ["Prepare agenda", "Take notes", "Follow up immediately after"]
  }
};

// Breaking large projects into pomodoro-sized tasks
const projectBreakdown = {
  project: "Build Landing Page",
  totalEstimate: "20 pomodoros",
  
  phases: [
    {
      phase: "Planning & Research",
      tasks: [
        { task: "Research competitor sites", pomodoros: 2 },
        { task: "Define user personas", pomodoros: 1 },
        { task: "Create wireframes", pomodoros: 2 },
        { task: "Choose color palette & fonts", pomodoros: 1 }
      ],
      total: "6 pomodoros"
    },
    {
      phase: "Design & Content", 
      tasks: [
        { task: "Design header section", pomodoros: 2 },
        { task: "Write compelling copy", pomodoros: 2 },
        { task: "Select/edit images", pomodoros: 1 },
        { task: "Design CTA buttons", pomodoros: 1 }
      ],
      total: "6 pomodoros"
    },
    {
      phase: "Development & Testing",
      tasks: [
        { task: "HTML structure", pomodoros: 2 },
        { task: "CSS styling", pomodoros: 3 },
        { task: "JavaScript functionality", pomodoros: 2 },
        { task: "Testing & debugging", pomodoros: 1 }
      ], 
      total: "8 pomodoros"
    }
  ]
};

// Optimize task scheduling based on natural energy patterns
const energyBasedScheduling = {
  highEnergy: {
    timeSlots: ["9:00-11:00 AM", "2:00-4:00 PM"],
    bestTasks: [
      "Creative work",
      "Complex problem solving", 
      "Learning new skills",
      "Important decision making"
    ],
    pomodoroFocus: "Deep work, challenging tasks"
  },
  
  mediumEnergy: {
    timeSlots: ["11:00 AM-12:00 PM", "4:00-5:00 PM"],
    bestTasks: [
      "Administrative tasks",
      "Email processing",
      "Routine coding",
      "Data entry"
    ],
    pomodoroFocus: "Steady, consistent work"
  },
  
  lowEnergy: {
    timeSlots: ["1:00-2:00 PM", "After 5:00 PM"],
    bestTasks: [
      "Reading and research",
      "Organizing files",
      "Planning next day",
      "Light editing"
    ],
    pomodoroFocus: "Low-intensity, preparatory tasks"
  }
};

// Strategies for internal distractions
const internalDistractions = {
  randomThoughts: {
    problem: "Mind wanders to unrelated topics",
    solution: "Keep a 'distraction pad' nearby",
    technique: "Write down the thought and return to task",
    effectiveness: "85% reduction in mental wandering"
  },
  
  taskSwitching: {
    problem: "Want to work on different task mid-session",
    solution: "Honor the current pomodoro commitment", 
    technique: "Note the task for next pomodoro planning",
    effectiveness: "Builds discipline and focus"
  },
  
  perfectionism: {
    problem: "Get stuck trying to perfect current work",
    solution: "Embrace 'good enough' during pomodoro",
    technique: "Schedule separate editing/refinement pomodoros",
    effectiveness: "40% increase in task completion"
  }
};

// Handling urge to break pomodoro early
const commitmentRule = {
  principle: "Once started, complete the full 25 minutes",
  
  exceptions: {
    emergency: "True emergencies only (health, safety, family)",
    bathroom: "Quick bathroom breaks are acceptable", 
    water: "Getting water is fine if quick (< 1 minute)"
  },
  
  benefits: [
    "Builds mental discipline",
    "Prevents task-switching addiction", 
    "Creates artificial urgency",
    "Improves focus stamina"
  ],
  
  alternatives: {
    pause: "Pause timer for true interruptions",
    void: "Mark pomodoro as void if interrupted > 5 minutes",
    restart: "Start fresh pomodoro after resolving interruption"
  }
};

// Managing workplace interruptions
const colleagueInterruptions = {
  immediate: {
    situation: "Colleague needs immediate attention",
    response: "Hold up one finger, finish current thought",
    phrase: "I'm in a focus session, can I help you in 15 minutes?",
    success_rate: "70% accept delay"
  },
  
  urgent: {
    situation: "Claimed urgent request",  
    response: "Quickly assess true urgency",
    decision_tree: "Is it truly urgent or just important?",
    action: "Pause timer if truly urgent, otherwise defer"
  },
  
  social: {
    situation: "Casual conversation attempts",
    response: "Politely defer to break time",
    phrase: "I'd love to chat during my break in X minutes!",
    relationship_building: "Use breaks for social interaction"
  }
};

// Setting boundaries and expectations
const boundaryStrategies = {
  visual_cues: {
    physical: ["Headphones", "Do not disturb sign", "Closed office door"],
    digital: ["Slack status: 'In focus mode'", "Calendar block", "Email auto-responder"]
  },
  
  team_education: {
    explain_technique: "Share Pomodoro benefits with team",
    establish_norms: "Create team focus time agreements", 
    lead_by_example: "Respect others' focus time"
  },
  
  compromise_solutions: {
    focus_hours: "Designate morning as team focus time",
    availability_windows: "Be available 2-3 PM for questions",
    async_communication: "Encourage Slack/email over interruptions"
  }
};

// Daily productivity tracking
const dailyLog = {
  date: "2023-09-01",
  planned_pomodoros: 8,
  completed_pomodoros: 7,
  completion_rate: "87.5%",
  
  sessions: [
    {
      start_time: "9:00 AM",
      task: "Write project proposal",
      completed: true,
      interruptions: 0,
      notes: "Great focus, finished introduction section"
    },
    {
      start_time: "9:30 AM", 
      task: "Write project proposal (continued)",
      completed: true,
      interruptions: 1,
      notes: "Brief interruption from colleague, still productive"
    },
    {
      start_time: "10:05 AM",
      task: "Research competitor analysis", 
      completed: false,
      interruptions: 2,
      notes: "Too many interruptions, will reschedule"
    }
  ],
  
  insights: [
    "Most productive in morning hours",
    "Need better interruption management",
    "Writing tasks work well with Pomodoro"
  ]
};

// Long-term productivity analysis
const productivityAnalytics = {
  weekly_summary: {
    week_ending: "2023-09-01",
    total_pomodoros: 35,
    goal: 40,
    achievement: "87.5%",
    
    daily_breakdown: {
      monday: 8,
      tuesday: 7, 
      wednesday: 6,
      thursday: 8,
      friday: 6,
      weekend: 0
    },
    
    peak_performance: {
      day: "Monday and Thursday",
      time: "9:00-11:00 AM",
      reason: "Fresh start, fewer interruptions"
    }
  },
  
  trends: {
    focus_improvement: "+15% over last month",
    task_completion: "+23% over last month",
    interruption_reduction: "-40% over last month"
  },
  
  recommendations: [
    "Schedule important tasks Monday/Thursday mornings",
    "Block calendar 9-11 AM for focus work",
    "Continue current interruption management strategies"
  ]
};

// Analyze productivity by task type
const taskAnalysis = {
  categories: {
    writing: {
      total_pomodoros: 120,
      completion_rate: "92%",
      average_focus: "23.5 minutes",
      best_time: "Morning",
      notes: "High success rate with Pomodoro technique"
    },
    
    coding: {
      total_pomodoros: 200,
      completion_rate: "78%", 
      average_focus: "22.1 minutes",
      best_time: "Mid-morning", 
      notes: "Some sessions need longer than 25 minutes"
    },
    
    meetings: {
      total_pomodoros: 80,
      completion_rate: "65%",
      average_focus: "20.3 minutes", 
      best_time: "Afternoon",
      notes: "Difficult to control timing, external factors"
    }
  }
};

// Team-based Pomodoro implementation
const teamPomodoro = {
  session_structure: {
    team_size: "4-8 people",
    session_length: "25 minutes",
    break_length: "10 minutes (longer for coordination)",
    long_break: "30 minutes every 4 sessions"
  },
  
  coordination_methods: [
    "Shared timer on big screen",
    "Slack bot announcements",
    "Calendar blocks for whole team",
    "Physical timer in common area"
  ],
  
  benefits: [
    "Reduced interruptions (everyone focused)",
    "Shared accountability",
    "Better meeting scheduling",
    "Team bonding during breaks"
  ],
  
  challenges: [
    "Different work styles",
    "Varying energy levels", 
    "External meeting conflicts",
    "Task complexity differences"
  ]
};

// Combining pair programming with Pomodoro
const pairPomodoro = {
  structure: {
    driver: "Person typing/implementing",
    navigator: "Person reviewing/guiding", 
    switch_frequency: "Every pomodoro (25 minutes)",
    break_activity: "Discuss progress, plan next session"
  },
  
  session_flow: [
    "25 min: Person A drives, Person B navigates",
    "5 min break: Switch roles, brief discussion",
    "25 min: Person B drives, Person A navigates",
    "5 min break: Code review, plan next steps",
    "Repeat cycle"
  ],
  
  benefits: [
    "Natural role switching",
    "Built-in code review",
    "Shared focus periods",
    "Regular progress checkpoints"
  ]
};

// Applying Pomodoro to meeting management
const pomodoroMeetings = {
  meeting_types: {
    brainstorming: {
      structure: "25 min intense ideation + 5 min categorization",
      cycles: 2-3,
      effectiveness: "Higher idea generation, better focus"
    },
    
    planning: {
      structure: "25 min planning segment + 5 min decision/voting", 
      cycles: 2-4,
      effectiveness: "More structured decisions, less rambling"
    },
    
    review: {
      structure: "25 min review + 5 min action item capture",
      cycles: 1-2,
      effectiveness: "More thorough reviews, clear outcomes"
    }
  },
  
  implementation: [
    "Start with timer announcement",
    "Strict time boundaries",
    "Use breaks for informal discussion",
    "End with clear next steps"
  ]
};

// Integration with productivity tools
const toolIntegrations = {
  todoist: {
    features: [
      "Import tasks as pomodoro sessions",
      "Track time spent per task",
      "Automatic task completion",
      "Productivity statistics"
    ],
    workflow: "Select Todoist task → Start pomodoro → Auto-update progress"
  },
  
  notion: {
    features: [
      "Pomodoro planning templates",
      "Time tracking databases",
      "Project breakdown views", 
      "Weekly/monthly reports"
    ],
    workflow: "Plan in Notion → Execute with timer → Log results"
  },
  
  trello: {
    features: [
      "Card-based pomodoro planning",
      "Time tracking power-ups",
      "Progress visualization",
      "Team collaboration"
    ],
    workflow: "Create card → Add time estimate → Track actual time"
  },
  
  calendars: {
    features: [
      "Block calendar for focus time",
      "Automatic break scheduling",
      "Meeting conflict detection",
      "Productivity time analysis"
    ],
    workflow: "Schedule pomodoro blocks → Protect focus time → Review patterns"
  }
};

// Example integrated workflows
const customWorkflows = {
  developer: {
    morning: [
      "Review GitHub issues (1 pomodoro)",
      "Plan day in Notion (0.5 pomodoro)",
      "Code new feature (4 pomodoros)", 
      "Code review (1 pomodoro)"
    ],
    tools: ["GitHub", "VS Code", "Notion", "Slack"]
  },
  
  writer: {
    morning: [
      "Research topic (2 pomodoros)",
      "Outline article (1 pomodoro)",
      "Write first draft (3 pomodoros)",
      "Edit and revise (2 pomodoros)"
    ],
    tools: ["Google Docs", "Grammarly", "WordPress", "Buffer"]
  },
  
  designer: {
    morning: [
      "Client requirements review (1 pomodoro)",
      "Sketch concepts (2 pomodoros)", 
      "Create mockups (3 pomodoros)",
      "Client feedback incorporation (2 pomodoros)"
    ],
    tools: ["Figma", "Adobe Creative Suite", "Slack", "InVision"]
  }
};

// Solutions for focus difficulties
const focusProblems = {
  solution_progression: [
    {
      step: 1,
      duration: "Start with 15-minute sessions", 
      rationale: "Build focus stamina gradually",
      timeline: "Use for 1-2 weeks"
    },
    {
      step: 2, 
      duration: "Increase to 20-minute sessions",
      rationale: "Gradual progression builds confidence",
      timeline: "Use for 1-2 weeks"
    },
    {
      step: 3,
      duration: "Standard 25-minute sessions",
      rationale: "Full Pomodoro technique benefits",
      timeline: "Long-term practice"
    }
  ],
  
  supporting_strategies: [
    "Eliminate all distractions before starting",
    "Choose easier tasks initially",
    "Practice mindfulness meditation",
    "Improve work environment (lighting, noise, comfort)"
  ]
};

// Customizing break lengths
const breakCustomization = {
  too_short: {
    problem: "Don't feel refreshed after 5-minute break",
    solutions: [
      "Extend to 7-10 minutes",
      "Use breaks more actively (walk, stretch)",
      "Step outside for fresh air",
      "Practice deep breathing exercises"
    ]
  },
  
  too_long: {
    problem: "Lose momentum during breaks",
    solutions: [
      "Shorten to 3-4 minutes",
      "Set break timer to stay on track", 
      "Avoid engaging activities during breaks",
      "Stay in work environment during break"
    ]
  },
  
  personalization: {
    extroverts: "Longer breaks for social interaction",
    introverts: "Shorter, solitary breaks",
    physical_workers: "Active movement breaks",
    desk_workers: "Rest and stretch breaks"
  }
};

// Environmental optimization strategies
const environmentSolutions = {
  noise_management: [
    "Noise-canceling headphones",
    "White noise or nature sounds",
    "Find quieter workspace",
    "Communicate focus time to others"
  ],
  
  visual_distractions: [
    "Clean, organized workspace",
    "Face away from high-traffic areas",
    "Use website blockers on computer",
    "Put phone in another room"
  ],
  
  digital_distractions: [
    "Close unnecessary browser tabs",
    "Use app blockers (Cold Turkey, Freedom)",
    "Turn off notifications",
    "Use full-screen mode for work"
  ],
  
  workspace_setup: {
    lighting: "Natural light or good desk lamp",
    temperature: "Comfortable temperature (68-72°F)",
    ergonomics: "Proper chair and desk height",
    supplies: "Everything needed within reach"
  }
};

// Adapting Pomodoro to irregular schedules
const scheduleAdaptation = {
  shift_workers: {
    challenge: "Varying start times and energy levels",
    solution: "Adapt pomodoro timing to natural energy patterns",
    example: "Night shift: Use 20-min sessions during low-energy hours"
  },
  
  freelancers: {
    challenge: "Client meetings interrupt planned sessions",
    solution: "Plan pomodoros around known commitments",
    example: "Block morning for pomodoros, afternoon for client work"
  },
  
  parents: {
    challenge: "Frequent interruptions from children",
    solution: "Shorter sessions during child awake time",
    example: "15-minute sessions while kids play, 25-min during nap/school"
  },
  
  travelers: {
    challenge: "Changing time zones and environments", 
    solution: "Maintain technique with adjusted timing",
    example: "Use local meal times as anchor points for sessions"
  }
};