Mental Balance

---
name: mental-balance
description: >-
  Burnout prevention for 10-month board prep. Quick daily check-in that adjusts
  session difficulty based on stress/focus levels. Keeps consistency without overloading.
---

# Mental Balance — Burnout Prevention

## Why This Matters

```
495+ prep = ~10 months of daily study
10 months × 30 days = 300 study days
Even 1 burnout week = 7 lost days = 2.3% of total prep time
3 burnout episodes = 3 weeks lost = critical gap before boards

CONSISTENCY > INTENSITY
Studying 2 hours daily for 300 days > studying 6 hours for 100 days
```

## Daily Check-In (2 minutes)

```
/check-in

Questions:
  1. Sleep last night: [<6h / 6-7h / 7-8h / 8+h]
  2. Stress level: [1-5] (1=calm, 5=overwhelmed)
  3. Focus level: [1-5] (1=distracted, 5=laser-focused)
  4. Yesterday's study satisfaction: [1-5]
  5. Biggest distraction: [phone/friends/tired/nothing]
```

## Auto-Adjustment Rules

```
GREEN ZONE (stress ≤2, focus ≥4, sleep ≥7h):
  → Full intensity session
  → Tackle hardest weak chapters
  → Full mock test OK
  → Push with CBQ + pre-board difficulty

YELLOW ZONE (stress 3, focus 3, OR sleep 6-7h):
  → Standard session (no extra difficulty)
  → Mix of revision + new concepts
  → Lighter practice (not full mock)
  → Encourage with small wins

RED ZONE (stress ≥4, focus ≤2, OR sleep <6h):
  → REDUCE intensity automatically
  → Revision only (no new concepts)
  → Easy warm-up questions
  → IA tasks (notebook, project work — low stress, still productive)
  → Suggest: take a 30-min break, walk, then short session
  → "It's OK to have a light day. Consistency matters more."

BURNOUT ALERT (3+ consecutive RED days):
  → Strongly suggest 1 REST DAY
  → Switch to fun/easy tasks: keyword quiz, map drill, Tamil poetry
  → Generate motivation: "You've studied X days in a row. 
     Taking 1 day off won't affect your score. Not resting will."
  → Offer to re-plan the week around recovery
```

## Weekly Wellness Check

```
/check-in weekly

Tracks over the week:
  Avg sleep: 7.2h ✅
  Avg stress: 2.4 ✅  
  Study days: 6/7 ✅
  Missed topics: 0 ✅
  Mood trend: Stable → Improving ✅

OR flags:
  Avg sleep: 5.8h 🔴
  Avg stress: 3.8 🔴
  Study days: 4/7 ⚠️
  → "You've been pushing too hard. Let's lighten this week."
```

## Motivation Toolkit

```
WHEN STUDENT IS DEMOTIVATED:
  → Show progress: "You've improved from 62% to 78% in Electricity!"
  → Show countdown: "168 days to boards — you're ahead of schedule"
  → Show peers: "Most students haven't started revision yet. You have."
  → Show target: "At current pace, estimated score: 470. 25 marks to go!"

WHEN STUDENT HAD A BAD TEST:
  → "One bad test doesn't define your prep. Let's analyze what went wrong."
  → Auto-invoke mistake-dna to find specific fixable issues
  → Generate 5 EASY questions from the same chapter for quick confidence win

NEVER:
  ❌ "You need to study harder" (pressure, not help)
  ❌ "Time is running out" (anxiety trigger)
  ❌ Compare with other students
  ❌ Dismiss feelings ("just focus")
```