{ "schemaVersion": "wuju-agent-wiki/v1", "purpose": "Single Agent catalog. Use this file after /llms.txt to choose a detailPath; all routing rules and retrieval fields are merged here.", "entryPrompt": "If you are an Agent that found this website through search or opened a normal human-facing page, do not treat the visible UI as the primary interface. This site is an Agent knowledge retrieval layer for Chinese career, decision, behavior-change, time-management, emotion-regulation, communication, problem-solving, and psychology-effect content. The human pages are display/citation surfaces. Minimal path: read /llms.txt, then either open the matching /agent/* detail file directly if the slug is known, or read /agent/catalog.json once and follow the selected detailPath. Do not summarize the homepage as the product. Do not treat /tools as an external tool-calling platform. Use the retrieved method card to guide the user step by step and produce the declared output format.", "minimalPaths": [ "/llms.txt -> /agent/catalog.json -> selected detailPath", "/llms.txt -> known /agent/methods/{slug}.md", "/llms.txt -> known /agent/scenarios/{slug}.md", "/llms.txt -> known /agent/effects/{slug}.md" ], "selectionRules": [ "For action help, search methods by aliases, intentTags, readWhen, and avoidWhen, then open the selected detailPath.", "For broad user situations, search scenarios first; read the scenario detailPath, then only the current 1-2 relevant method details.", "For psychology effects or cognitive biases, search effects; use effect details for explanation and risk reminders, not diagnosis or therapy.", "If a human URL already reveals a slug, skip catalog search and open the matching /agent/*/{slug}.md detail directly.", "Apply methods from the Agent Quick Use block in the detail file; it contains readWhen, avoidWhen, firstQuestions, outputFormat, stopAndReferWhen, and prompt." ], "retrievalFields": { "aliases": "Natural user phrasing, e.g. 内耗, 纠结, 不敢换工作.", "intentTags": "Coarse intent labels for matching user needs.", "readWhen": "Conditions for recommending or reading the item.", "avoidWhen": "Conditions for not recommending the item or switching/stopping.", "detailPath": "The only next file required after selecting an item." }, "safetyBoundary": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "methods": [ { "type": "method", "slug": "cost-benefit", "name": "成本收益分析", "aliases": [ "成本收益分析", "决策", "选择太多", "想转行但怕失败", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "权衡利弊", "不敢换工作", "怕转行失败", "想辞职但怕", "转行纠结" ], "intentTags": [ "方法工具", "决策", "问题:选择太多", "问题:想转行但怕失败" ], "category": "决策", "domains": [ "决策" ], "problems": [ "选择太多", "想转行但怕失败" ], "summary": "把一个选项的收益和成本（包括隐性的）都列出来量化比较，避免只看好处。", "readWhen": [ "几个选项的好处都差不多，需要看代价", "容易被「好处多」冲昏，忽略隐形成本" ], "avoidWhen": [ "价值冲突型决定（不是钱能衡量的）", "信息太少，成本只能靠猜" ], "firstQuestions": [ "我真正在比的是哪几个？", "它们各自是什么？", "选它，我要付出什么？" ], "outputFormat": "成本收益对照表", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "成本收益对照表", "evidence": "中", "detailPath": "/agent/methods/cost-benefit.md", "humanPath": "/methods/cost-benefit" }, { "type": "method", "slug": "decision-matrix", "name": "决策矩阵", "aliases": [ "决策矩阵", "决策", "能力盘点", "选择太多", "想转行但怕失败", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "权衡利弊", "不敢换工作", "怕转行失败", "想辞职但怕", "转行纠结" ], "intentTags": [ "方法工具", "决策", "能力盘点", "问题:选择太多", "问题:想转行但怕失败" ], "category": "决策", "domains": [ "决策", "能力盘点" ], "problems": [ "选择太多", "想转行但怕失败" ], "summary": "将选项与关键标准打分加权，降低凭感觉做决定的波动。", "readWhen": [ "有 2-5 个选项需要比较", "评价标准比较明确但权重混乱" ], "avoidWhen": [ "价值冲突很深，需要先做自我探索", "缺少基本事实，打分只能凭想象" ], "firstQuestions": [ "时间范围是什么？", "这次只比较哪些选项？", "这次决策的最小可执行结果是什么？" ], "outputFormat": "决策对比表", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-60 分钟", "output": "决策对比表", "evidence": "高", "detailPath": "/agent/methods/decision-matrix.md", "humanPath": "/methods/decision-matrix" }, { "type": "method", "slug": "decision-tree", "name": "决策树", "aliases": [ "决策树", "决策", "选择太多", "信息不足", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "权衡利弊", "不了解行业", "不知道真实情况", "缺信息", "想验证" ], "intentTags": [ "方法工具", "决策", "问题:选择太多", "问题:信息不足" ], "category": "决策", "domains": [ "决策" ], "problems": [ "选择太多", "信息不足" ], "summary": "把决定画成树枝，标注每条路的概率和结果，看清期望值最高的那条。", "readWhen": [ "决定有多个分支和不确定结果", "需要量化比较不同路径" ], "avoidWhen": [ "选项很少一目了然", "结果无法估算概率" ], "firstQuestions": [ "每条路最可能的结果是什么？", "这些概率有依据吗？", "期望值最高的是不是最稳的？" ], "outputFormat": "决策树与期望值", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "40-60 分钟", "output": "决策树与期望值", "evidence": "中", "detailPath": "/agent/methods/decision-tree.md", "humanPath": "/methods/decision-tree" }, { "type": "method", "slug": "hard-choice", "name": "艰难选择模型", "aliases": [ "艰难选择模型", "决策", "选择太多", "想转行但怕失败", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "权衡利弊", "不敢换工作", "怕转行失败", "想辞职但怕", "转行纠结" ], "intentTags": [ "方法工具", "决策", "问题:选择太多", "问题:想转行但怕失败" ], "category": "决策", "domains": [ "决策" ], "problems": [ "选择太多", "想转行但怕失败" ], "summary": "先判断你卡住的属于哪一类决定，再选对应的处理方式。", "readWhen": [ "说不清自己卡在哪种决定上", "对同一个决定反复纠结" ], "avoidWhen": [ "决定本身很清楚，只差执行" ], "firstQuestions": [ "这个决定我有时间压力吗？", "我纠结了多久？", "我能列出 2-5 个具体选项吗，还是连方向都没想清？" ], "outputFormat": "决定类型判断与对应处理", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "15-25 分钟", "output": "决定类型判断与对应处理", "evidence": "中", "detailPath": "/agent/methods/hard-choice.md", "humanPath": "/methods/hard-choice" }, { "type": "method", "slug": "impact-effort-matrix", "name": "影响-努力矩阵", "aliases": [ "影响-努力矩阵", "决策", "时间管理", "选择太多", "时间失控", "拖延", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "权衡利弊", "时间不够", "没时间", "安排混乱", "效率低", "一直拖", "启动不了", "拖着不做", "不想开始" ], "intentTags": [ "方法工具", "决策", "时间管理", "问题:选择太多", "问题:时间失控", "问题:拖延" ], "category": "决策", "domains": [ "决策", "时间管理" ], "problems": [ "选择太多", "时间失控", "拖延" ], "summary": "用「影响大不大」和「做起来累不累」两个轴，把一堆想法排出该先做哪些。", "readWhen": [ "手头有一堆待办或改进想法，不知道先动哪个", "经常在容易但没用的事上耗时间" ], "avoidWhen": [ "只有一两个选项", "选项之间影响差别极小" ], "firstQuestions": [ "哪些是这周就能开始的？", "哪些其实已经挂了很久？", "做完这件事，我离目标近多少？" ], "outputFormat": "四象限优先级图", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "20-30 分钟", "output": "四象限优先级图", "evidence": "中", "detailPath": "/agent/methods/impact-effort-matrix.md", "humanPath": "/methods/impact-effort-matrix" }, { "type": "method", "slug": "opportunity-cost", "name": "机会成本分析", "aliases": [ "机会成本分析", "决策", "时间管理", "选择太多", "时间失控", "拖延", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "权衡利弊", "时间不够", "没时间", "安排混乱", "效率低", "一直拖", "启动不了", "拖着不做", "不想开始" ], "intentTags": [ "方法工具", "决策", "时间管理", "问题:选择太多", "问题:时间失控", "问题:拖延" ], "category": "决策", "domains": [ "决策", "时间管理" ], "problems": [ "选择太多", "时间失控", "拖延" ], "summary": "每个选择真正的代价，是你为了它放弃的那个最好的别的选择。", "readWhen": [ "做选择只算「做这件事要花什么」，没算「不做什么」", "在「继续现在」和「换一个」之间犹豫" ], "avoidWhen": [ "选项之间没有可比的替代品", "信息太少，替代选择全是想象" ], "firstQuestions": [ "我正在犹豫的选择是什么？", "选了它，我就关上了哪几扇门？", "如果不选它、走最好的那条替代路，我能得到什么？" ], "outputFormat": "机会成本对照", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "15-25 分钟", "output": "机会成本对照", "evidence": "中", "detailPath": "/agent/methods/opportunity-cost.md", "humanPath": "/methods/opportunity-cost" }, { "type": "method", "slug": "pre-mortem", "name": "预演失败", "aliases": [ "预演失败", "决策", "想转行但怕失败", "选择太多", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "权衡利弊", "不敢换工作", "怕转行失败", "想辞职但怕", "转行纠结" ], "intentTags": [ "方法工具", "决策", "问题:想转行但怕失败", "问题:选择太多" ], "category": "决策", "domains": [ "决策" ], "problems": [ "想转行但怕失败", "选择太多" ], "summary": "假设这个决定一年后失败了，倒推最可能的原因，提前堵住它们。", "readWhen": [ "做一个不可逆或代价大的决定前", "团队对一个方案过度乐观时" ], "avoidWhen": [ "小决定，不值得预演", "已经决定放弃，只是想找个理由" ], "firstQuestions": [ "这个方案里，哪一步是不可逆的？", "我什么时候会真正开始投入？", "如果一年后这次尝试失败了，最尴尬的画面是什么？" ], "outputFormat": "失败原因清单与对策", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "失败原因清单与对策", "evidence": "中", "detailPath": "/agent/methods/pre-mortem.md", "humanPath": "/methods/pre-mortem" }, { "type": "method", "slug": "regret-minimization", "name": "后悔最小化", "aliases": [ "后悔最小化", "决策", "想转行但怕失败", "选择太多", "职业迷茫", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "权衡利弊", "不敢换工作", "怕转行失败", "想辞职但怕", "转行纠结", "不知道适合什么", "找不到方向", "职业方向不清楚", "工作没意义" ], "intentTags": [ "方法工具", "决策", "问题:想转行但怕失败", "问题:选择太多", "问题:职业迷茫" ], "category": "决策", "domains": [ "决策" ], "problems": [ "想转行但怕失败", "选择太多", "职业迷茫" ], "summary": "想象 80 岁的自己回头看，这个决定不做会不会更后悔，用长期视角压住短期恐惧。", "readWhen": [ "被「万一失败怎么办」的恐惧卡住", "在「求稳」和「试一次」之间反复" ], "avoidWhen": [ "真有立即生存压力的决定", "完全没想清楚要做什么，靠这个冲动决定" ], "firstQuestions": [ "我反复在犹豫的是哪个决定？", "它有时间窗口吗？", "试了没成，我会后悔试吗？" ], "outputFormat": "后悔对照判断", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "15-25 分钟", "output": "后悔对照判断", "evidence": "探索", "detailPath": "/agent/methods/regret-minimization.md", "humanPath": "/methods/regret-minimization" }, { "type": "method", "slug": "risk-assessment", "name": "风险评估矩阵", "aliases": [ "风险评估矩阵", "决策", "问题解决", "想转行但怕失败", "选择太多", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "权衡利弊", "不敢换工作", "怕转行失败", "想辞职但怕", "转行纠结" ], "intentTags": [ "方法工具", "决策", "问题解决", "问题:想转行但怕失败", "问题:选择太多" ], "category": "决策", "domains": [ "决策", "问题解决" ], "problems": [ "想转行但怕失败", "选择太多" ], "summary": "按「发生概率×影响程度」把风险分到四格，决定哪些要防、哪些要忍。", "readWhen": [ "做一个有多个风险的决定", "想系统看哪些风险真值得防" ], "avoidWhen": [ "风险很少的简单决定", "完全无法估算概率的情况" ], "firstQuestions": [ "哪个风险最致命且最可能发生？", "防它的成本值得吗？", "哪些风险可以容忍不用防？" ], "outputFormat": "风险矩阵与应对", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "风险矩阵与应对", "evidence": "中", "detailPath": "/agent/methods/risk-assessment.md", "humanPath": "/methods/risk-assessment" }, { "type": "method", "slug": "second-order-thinking", "name": "二阶思考", "aliases": [ "二阶思考", "决策", "选择太多", "想转行但怕失败", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "权衡利弊", "不敢换工作", "怕转行失败", "想辞职但怕", "转行纠结" ], "intentTags": [ "方法工具", "决策", "问题:选择太多", "问题:想转行但怕失败" ], "category": "决策", "domains": [ "决策" ], "problems": [ "选择太多", "想转行但怕失败" ], "summary": "多问一句「然后呢」，看到决定在几个月甚至几年后才显现的后果。", "readWhen": [ "做一个当下看起来不错、但你怀疑长期会后悔的决定", "比较的两个选项短期收益接近" ], "avoidWhen": [ "小事，不值得反复推演", "已经信息不足，推演只能靠想象" ], "firstQuestions": [ "这个决定我其实想回答的是什么？", "它有时间窗口吗？", "这个决定做完，接下来一个月我的生活会变成什么样？" ], "outputFormat": "多层级后果图", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "20-40 分钟", "output": "多层级后果图", "evidence": "中", "detailPath": "/agent/methods/second-order-thinking.md", "humanPath": "/methods/second-order-thinking" }, { "type": "method", "slug": "six-thinking-hats", "name": "六顶思考帽", "aliases": [ "六顶思考帽", "决策", "情绪调节", "选择太多", "想转行但怕失败", "情绪很乱", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "权衡利弊", "不敢换工作", "怕转行失败", "想辞职但怕", "转行纠结", "内耗", "焦虑", "崩溃", "情绪爆炸", "脑子乱" ], "intentTags": [ "方法工具", "决策", "情绪调节", "问题:选择太多", "问题:想转行但怕失败", "问题:情绪很乱" ], "category": "决策", "domains": [ "决策", "情绪调节" ], "problems": [ "选择太多", "想转行但怕失败", "情绪很乱" ], "summary": "戴上六顶不同颜色的「帽子」，从六个角度把同一个决定想一遍，避免只用一种情绪思考。", "readWhen": [ "做一个决定时脑子里全是情绪，分不清事实和感受", "几个人一起讨论时容易吵架、各说各的" ], "avoidWhen": [ "小决定", "信息严重不足，没有可分析的事实" ], "firstQuestions": [ "我确定知道的事实有哪些？", "哪些其实是我猜的，没查过？", "我确定知道的事实有哪些，哪些其实是猜的？" ], "outputFormat": "六视角思考记录", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "六视角思考记录", "evidence": "中", "detailPath": "/agent/methods/six-thinking-hats.md", "humanPath": "/methods/six-thinking-hats" }, { "type": "method", "slug": "ten-ten-ten", "name": "10/10/10 法则", "aliases": [ "10/10/10 法则", "决策", "情绪调节", "选择太多", "情绪很乱", "想转行但怕失败", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "权衡利弊", "内耗", "焦虑", "崩溃", "情绪爆炸", "脑子乱", "不敢换工作", "怕转行失败", "想辞职但怕", "转行纠结" ], "intentTags": [ "方法工具", "决策", "情绪调节", "问题:选择太多", "问题:情绪很乱", "问题:想转行但怕失败" ], "category": "决策", "domains": [ "决策", "情绪调节" ], "problems": [ "选择太多", "情绪很乱", "想转行但怕失败" ], "summary": "问自己 10 分钟、10 个月、10 年后分别会怎么看这个决定，把短期的情绪拉远一点。", "readWhen": [ "决定被当下的焦虑或兴奋推着走", "反复在「现在很难受」和「长远应该做」之间摇摆" ], "avoidWhen": [ "真有 deadline 的紧急决定", "完全没信息、纯靠猜的决定" ], "firstQuestions": [ "我在这件事上反复犹豫的是什么？", "做完这个决定，10 分钟后我是什么感觉？", "10 个月后回头看，我还会在意这件事吗？" ], "outputFormat": "三时间尺度对照", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "10-15 分钟", "output": "三时间尺度对照", "evidence": "中", "detailPath": "/agent/methods/ten-ten-ten.md", "humanPath": "/methods/ten-ten-ten" }, { "type": "method", "slug": "industry-map", "name": "行业地图", "aliases": [ "行业地图", "外部验证", "自我探索", "信息不足", "转行决策", "不了解行业", "想验证方向", "想找人聊", "不知道真实情况", "缺信息", "想验证", "转行", "换方向", "换赛道" ], "intentTags": [ "方法工具", "外部验证", "自我探索", "问题:信息不足", "问题:转行决策" ], "category": "外部验证", "domains": [ "外部验证", "自我探索" ], "problems": [ "信息不足", "转行决策" ], "summary": "画出行业的上下游、玩家和岗位流向，看清你站在哪、能往哪走。", "readWhen": [ "对一个行业只有模糊印象", "想看清行业内的横向和纵向机会" ], "avoidWhen": [ "已经在行业内多年", "行业过于细分，公开信息极少" ], "firstQuestions": [ "这个行业的钱从哪来，流向哪？", "我关注的岗位在公司里是核心还是支持？", "从这个岗位出发能往哪几个方向走？" ], "outputFormat": "行业地图与岗位流向图", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "60-90 分钟", "output": "行业地图与岗位流向图", "evidence": "中", "detailPath": "/agent/methods/industry-map.md", "humanPath": "/methods/industry-map" }, { "type": "method", "slug": "informational-interview", "name": "信息访谈", "aliases": [ "信息访谈", "外部验证", "决策", "想转行但怕失败", "信息不足", "不了解行业", "想验证方向", "想找人聊", "不敢换工作", "怕转行失败", "想辞职但怕", "转行纠结", "不知道真实情况", "缺信息", "想验证" ], "intentTags": [ "方法工具", "外部验证", "决策", "问题:想转行但怕失败", "问题:信息不足" ], "category": "外部验证", "domains": [ "外部验证", "决策" ], "problems": [ "想转行但怕失败", "信息不足" ], "summary": "通过结构化访谈了解目标职业或行业的真实情况。", "readWhen": [ "对目标岗位只有想象，没有真实样本", "转行前需要低成本验证" ], "avoidWhen": [ "已经决定入职，只差谈薪", "把一次访谈当作行业全貌" ], "firstQuestions": [ "我现在最不确定的事实是什么？", "这个问题能不能由从业者直接回答？", "答案会影响我的下一步行动吗？" ], "outputFormat": "访谈提纲", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-60 分钟", "output": "访谈提纲", "evidence": "高", "detailPath": "/agent/methods/informational-interview.md", "humanPath": "/methods/informational-interview" }, { "type": "method", "slug": "side-project", "name": "副业/小项目验证", "aliases": [ "副业/小项目验证", "外部验证", "行为改变", "想转行但怕失败", "不知道自己适合什么", "信息不足", "不了解行业", "想验证方向", "想找人聊", "不敢换工作", "怕转行失败", "想辞职但怕", "转行纠结", "不了解自己", "找不到方向", "不知道该做什么" ], "intentTags": [ "方法工具", "外部验证", "行为改变", "问题:想转行但怕失败", "问题:不知道自己适合什么" ], "category": "外部验证", "domains": [ "外部验证", "行为改变" ], "problems": [ "想转行但怕失败", "不知道自己适合什么" ], "summary": "用业余时间做一个真实小项目，用市场反馈验证方向，而不是用想象。", "readWhen": [ "想转自由职业或创业但不敢赌", "目标方向能用作品验证" ], "avoidWhen": [ "方向无法用小项目验证（如需要执照的岗位）", "本职已经超负荷" ], "firstQuestions": [ "这个项目成功长什么样，有具体标准吗？", "我愿不愿意在没有收入时持续做它？", "市场反馈是真实的还是熟人捧场？" ], "outputFormat": "小项目产出与反馈数据", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "数周到数月", "output": "小项目产出与反馈数据", "evidence": "中", "detailPath": "/agent/methods/side-project.md", "humanPath": "/methods/side-project" }, { "type": "method", "slug": "breath-box", "name": "箱式呼吸", "aliases": [ "箱式呼吸", "情绪调节", "焦虑发作", "情绪很乱", "内耗", "焦虑", "情绪爆炸", "心烦", "慌", "紧张", "呼吸急", "崩溃", "脑子乱" ], "intentTags": [ "方法工具", "情绪调节", "问题:焦虑发作", "问题:情绪很乱" ], "category": "情绪调节", "domains": [ "情绪调节" ], "problems": [ "焦虑发作", "情绪很乱" ], "summary": "用「吸 4-停 4-呼 4-停 4」的等长节奏，快速激活副交感神经。", "readWhen": [ "紧张时心跳快、呼吸浅", "需要快速平静下来" ], "avoidWhen": [ "呼吸系统疾病需先咨询医生", "作为唯一应对严重焦虑的手段" ], "firstQuestions": [ "几轮后我的心率有变化吗？", "哪个环节最难保持？", "平静下来后我能回到要做的事吗？" ], "outputFormat": "呼吸练习", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "2-5 分钟", "output": "呼吸练习", "evidence": "中", "detailPath": "/agent/methods/breath-box.md", "humanPath": "/methods/breath-box" }, { "type": "method", "slug": "cognitive-reframing", "name": "认知重构", "aliases": [ "认知重构", "情绪调节", "情绪很乱", "反复消极想法", "内耗", "焦虑", "情绪爆炸", "心烦", "崩溃", "脑子乱", "反刍", "想太多", "停不下来" ], "intentTags": [ "方法工具", "情绪调节", "问题:情绪很乱", "问题:反复消极想法" ], "category": "情绪调节", "domains": [ "情绪调节" ], "problems": [ "情绪很乱", "反复消极想法" ], "summary": "把让人难受的自动想法写成事实，再用更平衡的说法替换。", "readWhen": [ "被某个反复出现的消极想法困住", "容易把一次挫折放大成全面否定" ], "avoidWhen": [ "情绪正在急性发作", "已影响睡眠饮食等基本功能（需专业支持）" ], "firstQuestions": [ "这是事实，还是我的解读？", "有没有相反的证据？", "更平衡但仍然真实的说法是什么？" ], "outputFormat": "想法重构记录", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "15-20 分钟", "output": "想法重构记录", "evidence": "高", "detailPath": "/agent/methods/cognitive-reframing.md", "humanPath": "/methods/cognitive-reframing" }, { "type": "method", "slug": "emotion-log", "name": "情绪记录", "aliases": [ "情绪记录", "情绪调节", "情绪很乱", "工作没动力", "内耗", "焦虑", "情绪爆炸", "心烦", "崩溃", "脑子乱", "没动力", "倦怠", "不想上班", "提不起劲" ], "intentTags": [ "方法工具", "情绪调节", "问题:情绪很乱", "问题:工作没动力" ], "category": "情绪调节", "domains": [ "情绪调节" ], "problems": [ "情绪很乱", "工作没动力" ], "summary": "记录情绪触发因素和应对方式，减少把短期波动误判为长期方向问题。", "readWhen": [ "最近情绪波动影响判断", "想区分状态问题和方向问题" ], "avoidWhen": [ "出现自伤念头或安全风险", "需要心理诊断或治疗方案" ], "firstQuestions": [ "具体发生了什么？", "时间、地点、对象是什么？", "如果旁观者在场，他会看到什么？" ], "outputFormat": "情绪记录表", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "10-15 分钟", "output": "情绪记录表", "evidence": "中", "detailPath": "/agent/methods/emotion-log.md", "humanPath": "/methods/emotion-log" }, { "type": "method", "slug": "energy-audit", "name": "能量审计", "aliases": [ "能量审计", "情绪调节", "行为改变", "工作没动力", "时间失控", "拖延", "内耗", "焦虑", "情绪很乱", "情绪爆炸", "心烦", "没动力", "倦怠", "不想上班", "提不起劲", "时间不够", "没时间", "安排混乱", "效率低", "一直拖", "启动不了", "拖着不做", "不想开始" ], "intentTags": [ "方法工具", "情绪调节", "行为改变", "问题:工作没动力", "问题:时间失控", "问题:拖延" ], "category": "情绪调节", "domains": [ "情绪调节", "行为改变" ], "problems": [ "工作没动力", "时间失控", "拖延" ], "summary": "记一周哪些事充电、哪些事耗电，按能量而不是时间来安排，治长期疲惫下的拖延。", "readWhen": [ "明明有时间却动不了，其实是被耗空了", "想做时间管理但身体先垮" ], "avoidWhen": [ "已经出现睡眠、情绪持续异常，需要专业支持", "纯粹是任务太多，不是能量问题" ], "firstQuestions": [ "这件事做完，我是更精神还是想躺平？", "有没有一类事，做完必定很累？", "哪几类事做完必定很累？" ], "outputFormat": "能量增减日志", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30 分钟回顾 + 一周记录", "output": "能量增减日志", "evidence": "中", "detailPath": "/agent/methods/energy-audit.md", "humanPath": "/methods/energy-audit" }, { "type": "method", "slug": "grounding-54321", "name": "5-4-3-2-1 着陆", "aliases": [ "5-4-3-2-1 着陆", "情绪调节", "情绪很乱", "焦虑发作", "内耗", "焦虑", "情绪爆炸", "心烦", "崩溃", "脑子乱", "慌", "紧张", "呼吸急" ], "intentTags": [ "方法工具", "情绪调节", "问题:情绪很乱", "问题:焦虑发作" ], "category": "情绪调节", "domains": [ "情绪调节" ], "problems": [ "情绪很乱", "焦虑发作" ], "summary": "用五感逐项注意当下，把注意力从情绪漩涡拉回现实。", "readWhen": [ "焦虑或恐慌正在升高", "思绪飘到不可控的担忧" ], "avoidWhen": [ "作为长期治疗方案", "已经严重影响日常功能（需专业支持）" ], "firstQuestions": [ "我现在能清楚看到什么？", "脚下和皮肤能感觉到什么？", "回到当下后情绪强度有变化吗？" ], "outputFormat": "着陆练习", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "3-5 分钟", "output": "着陆练习", "evidence": "中", "detailPath": "/agent/methods/grounding-54321.md", "humanPath": "/methods/grounding-54321" }, { "type": "method", "slug": "job-satisfaction", "name": "工作满意度分析", "aliases": [ "工作满意度分析", "情绪调节", "自我探索", "工作没动力", "职业迷茫", "想转行但怕失败", "内耗", "焦虑", "情绪很乱", "情绪爆炸", "心烦", "没动力", "倦怠", "不想上班", "提不起劲", "不知道适合什么", "找不到方向", "职业方向不清楚", "工作没意义", "不敢换工作", "怕转行失败", "想辞职但怕", "转行纠结" ], "intentTags": [ "方法工具", "情绪调节", "自我探索", "问题:工作没动力", "问题:职业迷茫", "问题:想转行但怕失败" ], "category": "情绪调节", "domains": [ "情绪调节", "自我探索" ], "problems": [ "工作没动力", "职业迷茫", "想转行但怕失败" ], "summary": "把「不开心」拆成几个维度打分，先分清是岗位问题、公司问题，还是自己状态问题。", "readWhen": [ "说不清自己到底是对工作不满还是对公司不满", "想走又怕走了发现是自己的问题" ], "avoidWhen": [ "已经明显在职业倦怠或抑郁状态，需要专业支持", "只想发泄情绪" ], "firstQuestions": [ "哪些维度我现在最在意？", "有没有我之前忽略、其实一直在影响我的？", "哪几项一想到就最烦？" ], "outputFormat": "满意度维度评分表", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "25-40 分钟", "output": "满意度维度评分表", "evidence": "中", "detailPath": "/agent/methods/job-satisfaction.md", "humanPath": "/methods/job-satisfaction" }, { "type": "method", "slug": "rumination-break", "name": "反刍打断", "aliases": [ "反刍打断", "情绪调节", "反复消极想法", "情绪很乱", "内耗", "焦虑", "情绪爆炸", "心烦", "反刍", "想太多", "停不下来", "崩溃", "脑子乱" ], "intentTags": [ "方法工具", "情绪调节", "问题:反复消极想法", "问题:情绪很乱" ], "category": "情绪调节", "domains": [ "情绪调节" ], "problems": [ "反复消极想法", "情绪很乱" ], "summary": "识别反刍（反复想同一痛苦），用固定动作或转移把它打断。", "readWhen": [ "同一痛苦反复想几小时", "越想越深陷" ], "avoidWhen": [ "正常反思（有结论的）", "严重抑郁需专业治疗" ], "firstQuestions": [ "我已经想这个多久了，有新结论吗？", "什么身体活动能拉我出来？", "该不该求助专业了？" ], "outputFormat": "反刍打断策略", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "即时", "output": "反刍打断策略", "evidence": "中", "detailPath": "/agent/methods/rumination-break.md", "humanPath": "/methods/rumination-break" }, { "type": "method", "slug": "self-compassion-break", "name": "自我慈悲练习", "aliases": [ "自我慈悲练习", "情绪调节", "情绪很乱", "自我批评过重", "内耗", "焦虑", "情绪爆炸", "心烦", "崩溃", "脑子乱" ], "intentTags": [ "方法工具", "情绪调节", "问题:情绪很乱", "问题:自我批评过重" ], "category": "情绪调节", "domains": [ "情绪调节" ], "problems": [ "情绪很乱", "自我批评过重" ], "summary": "用「这是人之常情-普遍苦难-善待自己」三步，缓解过度的自我批评。", "readWhen": [ "犯错后陷入自我攻击", "对自己比对别人苛刻得多" ], "avoidWhen": [ "用它回避真实问题", "严重抑郁状态（需专业支持）" ], "firstQuestions": [ "我对好朋友会怎么说这件事？", "这种痛苦别人也在经历吗？", "我现在能给自己一点善意吗？" ], "outputFormat": "自我慈悲记录", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "5-10 分钟", "output": "自我慈悲记录", "evidence": "中", "detailPath": "/agent/methods/self-compassion-break.md", "humanPath": "/methods/self-compassion-break" }, { "type": "method", "slug": "stress-diary", "name": "压力日记", "aliases": [ "压力日记", "情绪调节", "情绪很乱", "倦怠", "内耗", "焦虑", "情绪爆炸", "心烦", "崩溃", "脑子乱" ], "intentTags": [ "方法工具", "情绪调节", "问题:情绪很乱", "问题:倦怠" ], "category": "情绪调节", "domains": [ "情绪调节" ], "problems": [ "情绪很乱", "倦怠" ], "summary": "记录每次高压事件、强度和应对，找出最耗能的触发源和有效应对。", "readWhen": [ "长期处于高压但说不清源头", "想知道哪些应对真的有效" ], "avoidWhen": [ "急性危机期", "记录本身加重焦虑" ], "firstQuestions": [ "哪些事件反复带来高压？", "我的应对里哪些真的让强度下降？", "最耗能的触发源能不能减少？" ], "outputFormat": "压力模式记录", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "每天 5 分钟", "output": "压力模式记录", "evidence": "中", "detailPath": "/agent/methods/stress-diary.md", "humanPath": "/methods/stress-diary" }, { "type": "method", "slug": "values-action", "name": "价值导向行动", "aliases": [ "价值导向行动", "情绪调节", "行为改变", "情绪很乱", "工作没动力", "内耗", "焦虑", "情绪爆炸", "心烦", "崩溃", "脑子乱", "没动力", "倦怠", "不想上班", "提不起劲" ], "intentTags": [ "方法工具", "情绪调节", "行为改变", "问题:情绪很乱", "问题:工作没动力" ], "category": "情绪调节", "domains": [ "情绪调节", "行为改变" ], "problems": [ "情绪很乱", "工作没动力" ], "summary": "不靠情绪推动，而是问「此刻朝我看重的方向能走一小步吗」。", "readWhen": [ "情绪低落时什么都不想做", "想让行动不依赖心情" ], "avoidWhen": [ "严重抑郁失去行动力（需专业支持）", "没有清晰的价值方向" ], "firstQuestions": [ "此刻我重视的是什么？", "朝它走一小步是什么？", "做完之后情绪有变化吗？" ], "outputFormat": "价值导向行动记录", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "即时", "output": "价值导向行动记录", "evidence": "中", "detailPath": "/agent/methods/values-action.md", "humanPath": "/methods/values-action" }, { "type": "method", "slug": "worry-time", "name": "担忧时段", "aliases": [ "担忧时段", "情绪调节", "时间管理", "情绪很乱", "反复消极想法", "内耗", "焦虑", "情绪爆炸", "心烦", "崩溃", "脑子乱", "反刍", "想太多", "停不下来" ], "intentTags": [ "方法工具", "情绪调节", "时间管理", "问题:情绪很乱", "问题:反复消极想法" ], "category": "情绪调节", "domains": [ "情绪调节", "时间管理" ], "problems": [ "情绪很乱", "反复消极想法" ], "summary": "给担忧固定一个时段，其余时间把担忧记下来推迟到那时再想。", "readWhen": [ "担忧整天缠着你", "想减少担忧对工作的干扰" ], "avoidWhen": [ "担忧源于真实紧迫威胁", "已影响睡眠等基本功能" ], "firstQuestions": [ "这个担忧现在能解决吗，还是只是反复？", "我的担忧时段够用吗？", "推迟后担忧真的还在吗？" ], "outputFormat": "担忧清单与固定时段", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "每天 15-20 分钟", "output": "担忧清单与固定时段", "evidence": "中", "detailPath": "/agent/methods/worry-time.md", "humanPath": "/methods/worry-time" }, { "type": "method", "slug": "batching", "name": "同类批量处理", "aliases": [ "同类批量处理", "时间管理", "注意力难集中", "琐事堆积", "时间不够", "时间失控", "效率低", "安排混乱", "分心", "坐不住", "无法专注" ], "intentTags": [ "方法工具", "时间管理", "问题:注意力难集中", "问题:琐事堆积" ], "category": "时间管理", "domains": [ "时间管理" ], "problems": [ "注意力难集中", "琐事堆积" ], "summary": "把同类小事集中到一个时段一次做完，减少切换成本。", "readWhen": [ "同类小事散落全天", "频繁切换任务很累" ], "avoidWhen": [ "任务需要即时响应", "不同类任务硬凑在一起" ], "firstQuestions": [ "哪些事是同类、可以一起做？", "什么时段最适合批量处理它们？", "批量时段外怎么挡住这些事？" ], "outputFormat": "批处理时段表", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "按需", "output": "批处理时段表", "evidence": "中", "detailPath": "/agent/methods/batching.md", "humanPath": "/methods/batching" }, { "type": "method", "slug": "deep-work-blocks", "name": "深度工作时段", "aliases": [ "深度工作时段", "时间管理", "行为改变", "注意力难集中", "重要的事没进展", "时间不够", "时间失控", "效率低", "安排混乱", "分心", "坐不住", "无法专注" ], "intentTags": [ "方法工具", "时间管理", "行为改变", "问题:注意力难集中", "问题:重要的事没进展" ], "category": "时间管理", "domains": [ "时间管理", "行为改变" ], "problems": [ "注意力难集中", "重要的事没进展" ], "summary": "每天预留 1-2 段不受打扰的时段，专门给最吃脑力的任务。", "readWhen": [ "有需要深度思考的核心任务", "日程被会议和消息切碎" ], "avoidWhen": [ "工作本身以沟通为主", "无法控制打扰源" ], "firstQuestions": [ "我一天里哪段最清醒？", "谁最可能打断我，怎么提前挡？", "哪件任务最值得占用深度时段？" ], "outputFormat": "深度时段日程", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "每天 90-120 分钟", "output": "深度时段日程", "evidence": "中", "detailPath": "/agent/methods/deep-work-blocks.md", "humanPath": "/methods/deep-work-blocks" }, { "type": "method", "slug": "eisenhower-matrix", "name": "艾森豪威尔矩阵", "aliases": [ "艾森豪威尔矩阵", "时间管理", "决策", "时间失控", "选择太多", "拖延", "时间不够", "效率低", "安排混乱", "没时间", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "一直拖", "启动不了", "拖着不做", "不想开始" ], "intentTags": [ "方法工具", "时间管理", "决策", "问题:时间失控", "问题:选择太多", "问题:拖延" ], "category": "时间管理", "domains": [ "时间管理", "决策" ], "problems": [ "时间失控", "选择太多", "拖延" ], "summary": "用「重要」和「紧急」两个轴把任务分到四个格子，先做重要但不紧急的事。", "readWhen": [ "每天很忙但长期项目不动", "分不清哪些事该自己做、哪些该拒绝或交办", "待办列表越列越长" ], "avoidWhen": [ "任务很少，三五件一眼能排", "主要是需要别人拍板才能推进的阻塞" ], "firstQuestions": [ "哪些事这周必须有个结果？", "哪些事只是「应该做」但说不清为什么？", "有没有一件事反复出现在过去几周的待办里？" ], "outputFormat": "四象限任务表", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "15-25 分钟", "output": "四象限任务表", "evidence": "中", "detailPath": "/agent/methods/eisenhower-matrix.md", "humanPath": "/methods/eisenhower-matrix" }, { "type": "method", "slug": "energy-management", "name": "精力管理", "aliases": [ "精力管理", "时间管理", "情绪调节", "注意力难集中", "倦怠", "时间不够", "时间失控", "效率低", "安排混乱", "分心", "坐不住", "无法专注" ], "intentTags": [ "方法工具", "时间管理", "情绪调节", "问题:注意力难集中", "问题:倦怠" ], "category": "时间管理", "domains": [ "时间管理", "情绪调节" ], "problems": [ "注意力难集中", "倦怠" ], "summary": "不只管理时间，更管理体能/情感/心智/意志四类精力的恢复。", "readWhen": [ "时间够但没精力", "靠硬撑维持效率" ], "avoidWhen": [ "时间本身不够，精力不是主要瓶颈", "需要立刻解决具体任务" ], "firstQuestions": [ "我最薄弱的是哪类精力？", "什么活动能真正让我恢复？", "我的高能时段在做什么？" ], "outputFormat": "精力恢复计划", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "持续", "output": "精力恢复计划", "evidence": "中", "detailPath": "/agent/methods/energy-management.md", "humanPath": "/methods/energy-management" }, { "type": "method", "slug": "pomodoro", "name": "番茄工作法", "aliases": [ "番茄工作法", "时间管理", "行为改变", "拖延", "注意力难集中", "时间不够", "时间失控", "效率低", "安排混乱", "一直拖", "启动不了", "拖着不做", "不想开始", "分心", "坐不住", "无法专注" ], "intentTags": [ "方法工具", "时间管理", "行为改变", "问题:拖延", "问题:注意力难集中" ], "category": "时间管理", "domains": [ "时间管理", "行为改变" ], "problems": [ "拖延", "注意力难集中" ], "summary": "用 25 分钟专注 + 5 分钟休息的节奏，降低启动阻力并维持专注。", "readWhen": [ "任务一拖再拖", "工作时频繁分心" ], "avoidWhen": [ "需要长时间心流的深度创作（可能被切碎）", "工作高度被打断" ], "firstQuestions": [ "打断清单里哪些是真打断？", "我一次能稳定做几个番茄？", "什么任务最适合番茄？" ], "outputFormat": "番茄记录与打断清单", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "按需循环", "output": "番茄记录与打断清单", "evidence": "中", "detailPath": "/agent/methods/pomodoro.md", "humanPath": "/methods/pomodoro" }, { "type": "method", "slug": "time-audit", "name": "时间审计", "aliases": [ "时间审计", "时间管理", "时间失控", "不知道时间花哪", "时间不够", "效率低", "安排混乱", "没时间" ], "intentTags": [ "方法工具", "时间管理", "问题:时间失控", "问题:不知道时间花哪" ], "category": "时间管理", "domains": [ "时间管理" ], "problems": [ "时间失控", "不知道时间花哪" ], "summary": "用一周记录真实时间去向，看清账面和体感的差距。", "readWhen": [ "觉得时间不够但说不清花在哪", "体感和实际严重不符" ], "avoidWhen": [ "已经清楚时间去向", "记录本身带来过大负担" ], "firstQuestions": [ "哪类事占的时间远超我的想象？", "哪类我以为在做的其实几乎没做？", "最能砍掉的是哪一块？" ], "outputFormat": "时间审计报告", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "记录 1 周", "output": "时间审计报告", "evidence": "中", "detailPath": "/agent/methods/time-audit.md", "humanPath": "/methods/time-audit" }, { "type": "method", "slug": "time-blocking", "name": "时间阻塞", "aliases": [ "时间阻塞", "时间管理", "行为改变", "时间失控", "拖延", "时间不够", "效率低", "安排混乱", "没时间", "一直拖", "启动不了", "拖着不做", "不想开始" ], "intentTags": [ "方法工具", "时间管理", "行为改变", "问题:时间失控", "问题:拖延" ], "category": "时间管理", "domains": [ "时间管理", "行为改变" ], "problems": [ "时间失控", "拖延" ], "summary": "把注意力和任务放进固定时间块，减少临时反应和执行漂移。", "readWhen": [ "任务很多但每天被打散", "需要给重要任务留出连续时间" ], "avoidWhen": [ "工作高度不可预测且无法预留时间", "把日程排满导致没有缓冲" ], "firstQuestions": [ "如果本周只能推进一件事，是哪件？", "哪些任务需要连续注意力？", "哪些任务只是维护性工作？" ], "outputFormat": "日程表", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "15-20 分钟", "output": "日程表", "evidence": "中", "detailPath": "/agent/methods/time-blocking.md", "humanPath": "/methods/time-blocking" }, { "type": "method", "slug": "active-listening", "name": "积极倾听", "aliases": [ "积极倾听", "沟通", "人际冲突", "信息不足", "难开口", "沟通卡住", "冲突", "谈不下去", "表达需求", "吵架", "关系紧张", "沟通困难", "冲突沟通", "不了解行业", "不知道真实情况", "缺信息", "想验证" ], "intentTags": [ "方法工具", "沟通", "问题:人际冲突", "问题:信息不足" ], "category": "沟通", "domains": [ "沟通" ], "problems": [ "人际冲突", "信息不足" ], "summary": "用复述、提问和不打断，让对方感到被听懂并说出更多。", "readWhen": [ "对方觉得你不听他说话", "需要挖出对方真实想法" ], "avoidWhen": [ "需要你明确表态的场景", "对方只是想倾诉不想被打断" ], "firstQuestions": [ "他真正想表达的，我复述对了吗？", "我的回应有没有跑题到自己？", "还有什么没说出来的？" ], "outputFormat": "更好的对话质量", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "对话中即时", "output": "更好的对话质量", "evidence": "中", "detailPath": "/agent/methods/active-listening.md", "humanPath": "/methods/active-listening" }, { "type": "method", "slug": "assertiveness", "name": "果敢表达", "aliases": [ "果敢表达", "沟通", "情绪调节", "说不清需求", "回避冲突", "难开口", "沟通卡住", "冲突", "谈不下去", "表达需求", "不敢说", "怕得罪人", "忍着不说" ], "intentTags": [ "方法工具", "沟通", "情绪调节", "问题:说不清需求", "问题:回避冲突" ], "category": "沟通", "domains": [ "沟通", "情绪调节" ], "problems": [ "说不清需求", "回避冲突" ], "summary": "在「太软」和「太硬」之间，用直接、尊重、负责的方式表达立场。", "readWhen": [ "总是答应又委屈", "一表达就变成攻击" ], "avoidWhen": [ "需要共情为主的安慰场景", "对方权力悬殊到表达有风险" ], "firstQuestions": [ "我真正想要的是什么？", "怎么用「我」而非「你」表达？", "我的拒绝清楚吗？" ], "outputFormat": "果敢表达句", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "对话中即时", "output": "果敢表达句", "evidence": "中", "detailPath": "/agent/methods/assertiveness.md", "humanPath": "/methods/assertiveness" }, { "type": "method", "slug": "conflict-resolution", "name": "冲突解决框架", "aliases": [ "冲突解决框架", "沟通", "情绪调节", "人际冲突", "难开口", "沟通卡住", "冲突", "谈不下去", "表达需求", "吵架", "关系紧张", "沟通困难", "冲突沟通" ], "intentTags": [ "方法工具", "沟通", "情绪调节", "问题:人际冲突" ], "category": "沟通", "domains": [ "沟通", "情绪调节" ], "problems": [ "人际冲突" ], "summary": "把冲突从「立场」拉到「利益」，找双方都能接受的方案。", "readWhen": [ "双方僵在各自立场上", "需要长期关系而不是一时输赢" ], "avoidWhen": [ "一方只想赢不想解决", "存在暴力或权力胁迫" ], "firstQuestions": [ "他坚持的那个立场，背后真正想要什么？", "我们的利益有交集吗？", "有没有不是零和的方案？" ], "outputFormat": "冲突解决记录", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-60 分钟", "output": "冲突解决记录", "evidence": "中", "detailPath": "/agent/methods/conflict-resolution.md", "humanPath": "/methods/conflict-resolution" }, { "type": "method", "slug": "difficult-conversation", "name": "艰难对话准备", "aliases": [ "艰难对话准备", "沟通", "情绪调节", "人际冲突", "回避冲突", "难开口", "沟通卡住", "冲突", "谈不下去", "表达需求", "吵架", "关系紧张", "沟通困难", "冲突沟通", "不敢说", "怕得罪人", "忍着不说" ], "intentTags": [ "方法工具", "沟通", "情绪调节", "问题:人际冲突", "问题:回避冲突" ], "category": "沟通", "domains": [ "沟通", "情绪调节" ], "problems": [ "人际冲突", "回避冲突" ], "summary": "用「事实-感受-身份」三层，准备好一次不好开口但必须有的对话。", "readWhen": [ "有个一直回避的冲突对话", "怕一开口就升级" ], "avoidWhen": [ "对方拒绝沟通", "紧急到来不及准备" ], "firstQuestions": [ "事实层面我们分歧在哪？", "这件事触动了对方什么身份感？", "我这次对话的意图是什么？" ], "outputFormat": "艰难对话脚本", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30 分钟（准备）", "output": "艰难对话脚本", "evidence": "中", "detailPath": "/agent/methods/difficult-conversation.md", "humanPath": "/methods/difficult-conversation" }, { "type": "method", "slug": "feedback-receiving", "name": "接收反馈", "aliases": [ "接收反馈", "沟通", "能力盘点", "难以接受批评", "成长停滞", "难开口", "沟通卡住", "冲突", "谈不下去", "表达需求" ], "intentTags": [ "方法工具", "沟通", "能力盘点", "问题:难以接受批评", "问题:成长停滞" ], "category": "沟通", "domains": [ "沟通", "能力盘点" ], "problems": [ "难以接受批评", "成长停滞" ], "summary": "把反馈分成「赞赏-指导-评价」三类，知道每类该怎么接住。", "readWhen": [ "一收到反馈就防御或崩溃", "想真正从反馈里学到东西" ], "avoidWhen": [ "反馈明显是恶意攻击", "情绪正剧烈波动" ], "firstQuestions": [ "这是事实还是对方的主观？", "具体是哪个行为需要改？", "哪部分对我有用，哪部分先放？" ], "outputFormat": "反馈处理笔记", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "对话中即时", "output": "反馈处理笔记", "evidence": "中", "detailPath": "/agent/methods/feedback-receiving.md", "humanPath": "/methods/feedback-receiving" }, { "type": "method", "slug": "grow-coaching", "name": "GROW 对话框架", "aliases": [ "GROW 对话框架", "沟通", "工作没动力", "职业迷茫", "难开口", "沟通卡住", "冲突", "谈不下去", "表达需求", "没动力", "倦怠", "不想上班", "提不起劲", "不知道适合什么", "找不到方向", "职业方向不清楚", "工作没意义" ], "intentTags": [ "方法工具", "沟通", "问题:工作没动力", "问题:职业迷茫" ], "category": "沟通", "domains": [ "沟通" ], "problems": [ "工作没动力", "职业迷茫" ], "summary": "和上司、导师谈方向时，按目标、现状、选项、行动四步推进，把闲聊变成有结论的对话。", "readWhen": [ "想找上司或导师聊方向，但每次都聊散", "希望从一次谈话里拿到具体下一步" ], "avoidWhen": [ "对方根本不想聊、或关系对立，需要先修复关系", "只想发泄，不打算要结论" ], "firstQuestions": [ "这次聊完，我想带走什么具体的？", "如果只解决一件事，是哪件？", "现在的客观情况是什么？" ], "outputFormat": "GROW 对话提纲", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "20-40 分钟（单次对话）", "output": "GROW 对话提纲", "evidence": "中", "detailPath": "/agent/methods/grow-coaching.md", "humanPath": "/methods/grow-coaching" }, { "type": "method", "slug": "meeting-facilitation", "name": "会议引导", "aliases": [ "会议引导", "沟通", "时间管理", "会议低效", "团队协作", "难开口", "沟通卡住", "冲突", "谈不下去", "表达需求" ], "intentTags": [ "方法工具", "沟通", "时间管理", "问题:会议低效", "问题:团队协作" ], "category": "沟通", "domains": [ "沟通", "时间管理" ], "problems": [ "会议低效", "团队协作" ], "summary": "用明确目标、议程和决策记录，把会议从闲聊变成有结论。", "readWhen": [ "主持会议经常跑题没结论", "想让会议真正推进事情" ], "avoidWhen": [ "非正式沟通会", "对方拒绝任何结构" ], "firstQuestions": [ "这次会议必须产出什么？", "哪些讨论该推迟到会后？", "每个人都清楚下一步吗？" ], "outputFormat": "会议议程与决策记录", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "会前+会中", "output": "会议议程与决策记录", "evidence": "中", "detailPath": "/agent/methods/meeting-facilitation.md", "humanPath": "/methods/meeting-facilitation" }, { "type": "method", "slug": "minto-pyramid", "name": "金字塔原理", "aliases": [ "金字塔原理", "沟通", "工作没动力", "选择太多", "难开口", "沟通卡住", "冲突", "谈不下去", "表达需求", "没动力", "倦怠", "不想上班", "提不起劲", "纠结", "选择困难", "拿不定主意", "不知道怎么选" ], "intentTags": [ "方法工具", "沟通", "问题:工作没动力", "问题:选择太多" ], "category": "沟通", "domains": [ "沟通" ], "problems": [ "工作没动力", "选择太多" ], "summary": "先说结论，再给几组理由，最后摆数据。让听的人一眼抓到重点，而不是等你讲完。", "readWhen": [ "汇报、写方案、面试时讲得又长又散，听众抓不住重点", "对方时间有限，需要你 30 秒说清" ], "avoidWhen": [ "探索性思考，还在找结论的阶段", "讲故事、共情为主的沟通" ], "firstQuestions": [ "如果只能说一句话，我想让他记住什么？", "我的结论够具体吗，还是只是个话题？", "只看理由能推出结论吗，只看事实能支撑理由吗？" ], "outputFormat": "金字塔结构表达", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "20-40 分钟", "output": "金字塔结构表达", "evidence": "中", "detailPath": "/agent/methods/minto-pyramid.md", "humanPath": "/methods/minto-pyramid" }, { "type": "method", "slug": "negotiation-batna", "name": "谈判 BATNA", "aliases": [ "谈判 BATNA", "沟通", "决策", "谈 offer", "冲突谈判", "难开口", "沟通卡住", "冲突", "谈不下去", "表达需求" ], "intentTags": [ "方法工具", "沟通", "决策", "问题:谈 offer", "问题:冲突谈判" ], "category": "沟通", "domains": [ "沟通", "决策" ], "problems": [ "谈 offer", "冲突谈判" ], "summary": "谈判前先想清你的最佳替代方案，知道什么时候该走开。", "readWhen": [ "准备谈薪资或合作条件", "怕谈着谈就被对方带节奏" ], "avoidWhen": [ "没有替代方案可言", "对方完全掌握主动" ], "firstQuestions": [ "谈不成我最好的下一步是什么？", "这个替代方案值多少？", "我的底线在哪，低于就走？" ], "outputFormat": "BATNA 与底线", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "20-30 分钟（准备）", "output": "BATNA 与底线", "evidence": "中", "detailPath": "/agent/methods/negotiation-batna.md", "humanPath": "/methods/negotiation-batna" }, { "type": "method", "slug": "nonviolent-communication", "name": "非暴力沟通", "aliases": [ "非暴力沟通", "沟通", "情绪调节", "人际冲突", "说不清需求", "难开口", "沟通卡住", "冲突", "谈不下去", "表达需求", "吵架", "关系紧张", "沟通困难", "冲突沟通" ], "intentTags": [ "方法工具", "沟通", "情绪调节", "问题:人际冲突", "问题:说不清需求" ], "category": "沟通", "domains": [ "沟通", "情绪调节" ], "problems": [ "人际冲突", "说不清需求" ], "summary": "用「观察-感受-需要-请求」四步，把指责换成可被听见的表达。", "readWhen": [ "一开口就变成指责", "需要表达不满又不破坏关系" ], "avoidWhen": [ "紧急冲突来不及准备", "对方完全拒绝沟通" ], "firstQuestions": [ "这是事实观察还是我的评价？", "我真正需要的是什么？", "我的请求具体到对方能做吗？" ], "outputFormat": "NVC 表达句", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "10-15 分钟（准备）", "output": "NVC 表达句", "evidence": "中", "detailPath": "/agent/methods/nonviolent-communication.md", "humanPath": "/methods/nonviolent-communication" }, { "type": "method", "slug": "sbi-feedback", "name": "情境-行为-影响反馈", "aliases": [ "情境-行为-影响反馈", "沟通", "工作没动力", "情绪很乱", "难开口", "沟通卡住", "冲突", "谈不下去", "表达需求", "没动力", "倦怠", "不想上班", "提不起劲", "内耗", "焦虑", "崩溃", "情绪爆炸", "脑子乱" ], "intentTags": [ "方法工具", "沟通", "问题:工作没动力", "问题:情绪很乱" ], "category": "沟通", "domains": [ "沟通" ], "problems": [ "工作没动力", "情绪很乱" ], "summary": "反馈别人时只讲具体情境、具体行为、具体影响，不贴标签、不下判断，对方更容易听进去。", "readWhen": [ "想给同事、下属或伴侣提意见，又怕吵起来", "一开口就容易带情绪、被对方当成攻击" ], "avoidWhen": [ "对方有明确的恶意或安全风险，需要的是界限而不是反馈", "只是想吐槽发泄，不打算让对方改" ], "firstQuestions": [ "我到底因为哪一件具体的事不舒服？", "这件事发生在什么时间、什么场合？", "对方具体做了什么、说了什么，我有没有在猜他的动机？" ], "outputFormat": "SBI 反馈话术", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "10-20 分钟", "output": "SBI 反馈话术", "evidence": "中", "detailPath": "/agent/methods/sbi-feedback.md", "humanPath": "/methods/sbi-feedback" }, { "type": "method", "slug": "accomplishment-stories", "name": "成就故事（CAR/STAR）", "aliases": [ "成就故事（CAR/STAR）", "能力盘点", "沟通", "求职准备", "不知道自己适合什么", "不知道自己会什么", "简历没东西", "能力梳理", "找工作", "面试", "简历", "拿 offer", "不了解自己", "找不到方向", "不知道该做什么" ], "intentTags": [ "方法工具", "能力盘点", "沟通", "问题:求职准备", "问题:不知道自己适合什么" ], "category": "能力盘点", "domains": [ "能力盘点", "沟通" ], "problems": [ "求职准备", "不知道自己适合什么" ], "summary": "把过去的高光时刻写成结构化故事，既看到能力，也能用于面试。", "readWhen": [ "写简历/面试不知怎么讲经历", "盘点自己却只想到职位头衔" ], "avoidWhen": [ "经历还很少，需要先积累再总结", "只想罗列职责不想讲结果" ], "firstQuestions": [ "这件事如果没我，结果会不同在哪？", "我具体做了哪个动作是关键的？", "结果能不能量化或被人证实？" ], "outputFormat": "3-5 个结构化成就故事", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "45-60 分钟", "output": "3-5 个结构化成就故事", "evidence": "高", "detailPath": "/agent/methods/accomplishment-stories.md", "humanPath": "/methods/accomplishment-stories" }, { "type": "method", "slug": "career-capital", "name": "职业资本", "aliases": [ "职业资本", "能力盘点", "自我探索", "转行决策", "不知道自己适合什么", "不知道自己会什么", "简历没东西", "能力梳理", "求职准备", "转行", "换方向", "换赛道", "不了解自己", "找不到方向", "不知道该做什么" ], "intentTags": [ "方法工具", "能力盘点", "自我探索", "问题:转行决策", "问题:不知道自己适合什么" ], "category": "能力盘点", "domains": [ "能力盘点", "自我探索" ], "problems": [ "转行决策", "不知道自己适合什么" ], "summary": "把你的可迁移技能、人脉、存款和声誉当成资本来盘点，看清换方向时手里有什么。", "readWhen": [ "想转行，但说不清自己手上有什么筹码", "在一份工作里看不到还能带走什么" ], "avoidWhen": [ "只想要一个具体岗位建议", "还没工作过，资本样本太少" ], "firstQuestions": [ "哪些事我换个公司或行业照样能干？", "哪些能力被反复验证过？", "哪些能力换一个行业照样有用？" ], "outputFormat": "职业资本清单", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "40-60 分钟", "output": "职业资本清单", "evidence": "中", "detailPath": "/agent/methods/career-capital.md", "humanPath": "/methods/career-capital" }, { "type": "method", "slug": "jd-gap-analysis", "name": "JD 能力差距分析", "aliases": [ "JD 能力差距分析", "能力盘点", "外部验证", "转行决策", "求职准备", "不知道自己会什么", "简历没东西", "能力梳理", "转行", "换方向", "换赛道", "找工作", "面试", "简历", "拿 offer" ], "intentTags": [ "方法工具", "能力盘点", "外部验证", "问题:转行决策", "问题:求职准备" ], "category": "能力盘点", "domains": [ "能力盘点", "外部验证" ], "problems": [ "转行决策", "求职准备" ], "summary": "把自己和目标岗位的 JD 逐条对比，找出真正要补的差距。", "readWhen": [ "有明确目标岗位，但不确定差在哪", "求职前想聚焦准备" ], "avoidWhen": [ "连目标岗位都没定", "JD 本身写得很模糊，无可比性" ], "firstQuestions": [ "哪几项要求在多数 JD 里反复出现？", "这些要求我能不能用现有经历证明？", "最致命的差距是哪一个，本周能怎么补？" ], "outputFormat": "能力差距清单与补足优先级", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "能力差距清单与补足优先级", "evidence": "中", "detailPath": "/agent/methods/jd-gap-analysis.md", "humanPath": "/methods/jd-gap-analysis" }, { "type": "method", "slug": "personal-business-canvas", "name": "个人商业模式画布", "aliases": [ "个人商业模式画布", "能力盘点", "自我探索", "转行决策", "不知道自己适合什么", "不知道自己会什么", "简历没东西", "能力梳理", "求职准备", "转行", "换方向", "换赛道", "不了解自己", "找不到方向", "不知道该做什么" ], "intentTags": [ "方法工具", "能力盘点", "自我探索", "问题:转行决策", "问题:不知道自己适合什么" ], "category": "能力盘点", "domains": [ "能力盘点", "自我探索" ], "problems": [ "转行决策", "不知道自己适合什么" ], "summary": "把「我」当成一个生意，用九个模块说清价值、客户和收入来源。", "readWhen": [ "想转自由职业或副业", "说不清自己提供的到底是什么价值" ], "avoidWhen": [ "只想在公司内求职或转岗", "还没想清楚要服务谁" ], "firstQuestions": [ "我真正交付的价值是什么，是技能还是结果？", "谁愿意为这个价值付费？", "我的成本结构健康吗？" ], "outputFormat": "个人商业模式画布", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "45-60 分钟", "output": "个人商业模式画布", "evidence": "中", "detailPath": "/agent/methods/personal-business-canvas.md", "humanPath": "/methods/personal-business-canvas" }, { "type": "method", "slug": "skill-inventory", "name": "技能盘点", "aliases": [ "技能盘点", "能力盘点", "自我探索", "不知道自己适合什么", "转行决策", "不知道自己会什么", "简历没东西", "能力梳理", "求职准备", "不了解自己", "找不到方向", "不知道该做什么", "转行", "换方向", "换赛道" ], "intentTags": [ "方法工具", "能力盘点", "自我探索", "问题:不知道自己适合什么", "问题:转行决策" ], "category": "能力盘点", "domains": [ "能力盘点", "自我探索" ], "problems": [ "不知道自己适合什么", "转行决策" ], "summary": "系统梳理硬技能、软技能和迁移技能，形成可视化能力清单。", "readWhen": [ "准备转岗或转行", "写简历时不知道如何描述经验" ], "avoidWhen": [ "已经有明确岗位要求，只需要面试训练", "希望一次盘点直接得到职业答案" ], "firstQuestions": [ "哪几段经历别人会夸我做得好？", "哪几件事我反复做过，不是偶然完成？", "有没有一段经历能证明我在压力下也能交付？" ], "outputFormat": "技能清单", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "45-60 分钟", "output": "技能清单", "evidence": "高", "detailPath": "/agent/methods/skill-inventory.md", "humanPath": "/methods/skill-inventory" }, { "type": "method", "slug": "skill-mapping", "name": "技能迁移映射", "aliases": [ "技能迁移映射", "能力盘点", "外部验证", "转行决策", "不知道自己适合什么", "不知道自己会什么", "简历没东西", "能力梳理", "求职准备", "转行", "换方向", "换赛道", "不了解自己", "找不到方向", "不知道该做什么" ], "intentTags": [ "方法工具", "能力盘点", "外部验证", "问题:转行决策", "问题:不知道自己适合什么" ], "category": "能力盘点", "domains": [ "能力盘点", "外部验证" ], "problems": [ "转行决策", "不知道自己适合什么" ], "summary": "把现有技能逐项映射到目标岗位，看清哪些能直接迁移、哪些要补。", "readWhen": [ "跨行转岗，担心从零开始", "想说服目标岗位的招聘方" ], "avoidWhen": [ "同行业内转岗", "目标岗位和现有技能毫无交集" ], "firstQuestions": [ "哪几项技能离开当前行业仍然有用？", "目标岗位最看重的技能里，我有几项？", "缺失的技能里，哪一项最致命？" ], "outputFormat": "技能迁移映射表", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "技能迁移映射表", "evidence": "中", "detailPath": "/agent/methods/skill-mapping.md", "humanPath": "/methods/skill-mapping" }, { "type": "method", "slug": "skills-matrix", "name": "技能矩阵", "aliases": [ "技能矩阵", "能力盘点", "决策", "不知道自己适合什么", "团队盘点", "不知道自己会什么", "简历没东西", "能力梳理", "求职准备", "不了解自己", "找不到方向", "不知道该做什么" ], "intentTags": [ "方法工具", "能力盘点", "决策", "问题:不知道自己适合什么", "问题:团队盘点" ], "category": "能力盘点", "domains": [ "能力盘点", "决策" ], "problems": [ "不知道自己适合什么", "团队盘点" ], "summary": "把技能按「熟练度×喜不喜欢」放进四象限，看清该深耕、外包还是转型。", "readWhen": [ "技能很多但分不清主次", "考虑要不要放弃某项技能" ], "avoidWhen": [ "技能还很少，需要先积累", "只关心单一岗位要求" ], "firstQuestions": [ "哪些技能我熟又喜欢，值得深耕？", "哪些我熟但不喜欢，能外包就外包？", "哪些我喜欢但不熟，值得培养？" ], "outputFormat": "技能四象限矩阵", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "技能四象限矩阵", "evidence": "中", "detailPath": "/agent/methods/skills-matrix.md", "humanPath": "/methods/skills-matrix" }, { "type": "method", "slug": "star", "name": "STAR 经历梳理", "aliases": [ "STAR 经历梳理", "能力盘点", "不知道自己适合什么", "转行决策", "工作没动力", "不知道自己会什么", "简历没东西", "能力梳理", "求职准备", "不了解自己", "找不到方向", "不知道该做什么", "转行", "换方向", "换赛道", "没动力", "倦怠", "不想上班", "提不起劲" ], "intentTags": [ "方法工具", "能力盘点", "问题:不知道自己适合什么", "问题:转行决策", "问题:工作没动力" ], "category": "能力盘点", "domains": [ "能力盘点" ], "problems": [ "不知道自己适合什么", "转行决策", "工作没动力" ], "summary": "用情境、任务、行动、结果四个部分，把过去一段经历讲成别人听得懂、自己也有底气的成果。", "readWhen": [ "写简历或面试时只会写「负责 xx」，说不出成果", "看轻自己，觉得没什么可说的" ], "avoidWhen": [ "完全没有任何项目或工作经历", "只想测评性格，不想回顾经历" ], "firstQuestions": [ "哪几段经历我最愿意多讲？", "哪一段我想得起来很多细节？", "我具体做了哪几个动作，其中哪个是我自己决定的？" ], "outputFormat": "STAR 成果清单", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "40-60 分钟", "output": "STAR 成果清单", "evidence": "中", "detailPath": "/agent/methods/star.md", "humanPath": "/methods/star" }, { "type": "method", "slug": "strengthsfinder", "name": "优势识别（CliftonStrengths）", "aliases": [ "优势识别（CliftonStrengths）", "能力盘点", "自我探索", "不知道自己适合什么", "职业迷茫", "不知道自己会什么", "简历没东西", "能力梳理", "求职准备", "不了解自己", "找不到方向", "不知道该做什么", "不知道适合什么", "职业方向不清楚", "工作没意义" ], "intentTags": [ "方法工具", "能力盘点", "自我探索", "问题:不知道自己适合什么", "问题:职业迷茫" ], "category": "能力盘点", "domains": [ "能力盘点", "自我探索" ], "problems": [ "不知道自己适合什么", "职业迷茫" ], "summary": "用一套题找出你最自然的几类思维倾向，把它当成可重复使用的优势。", "readWhen": [ "说不清自己擅长什么", "想找能持续投入、不容易耗竭的方向" ], "avoidWhen": [ "把它当成职业测评做岗位匹配", "完全没真实工作经历来做对照" ], "firstQuestions": [ "哪一项主题最让我有「被说中」的感觉？", "过去哪件事同时用上了我的多项主题？", "哪项主题我用得过度反而带来了问题？" ], "outputFormat": "前 5 项主题优势与使用建议", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30 分钟", "output": "前 5 项主题优势与使用建议", "evidence": "中", "detailPath": "/agent/methods/strengthsfinder.md", "humanPath": "/methods/strengthsfinder" }, { "type": "method", "slug": "t-shaped-skills", "name": "T 型能力评估", "aliases": [ "T 型能力评估", "能力盘点", "职业迷茫", "转行决策", "不知道自己会什么", "简历没东西", "能力梳理", "求职准备", "不知道适合什么", "找不到方向", "职业方向不清楚", "工作没意义", "转行", "换方向", "换赛道" ], "intentTags": [ "方法工具", "能力盘点", "问题:职业迷茫", "问题:转行决策" ], "category": "能力盘点", "domains": [ "能力盘点" ], "problems": [ "职业迷茫", "转行决策" ], "summary": "画一条深、几条宽，看清自己是在深耕一个领域还是浮在多个表面。", "readWhen": [ "什么都做过一点但没有明显的深", "考虑要不要在一个领域深扎" ], "avoidWhen": [ "刚入行，还在积累宽度", "已明确专精方向" ], "firstQuestions": [ "哪一项我能做到「教别人」或「创新」的程度？", "我的横杠技能是在支撑竖杠，还是分散了？", "我该继续深还是开始扩？" ], "outputFormat": "T 型能力图与深耕/扩展建议", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "20-30 分钟", "output": "T 型能力图与深耕/扩展建议", "evidence": "中", "detailPath": "/agent/methods/t-shaped-skills.md", "humanPath": "/methods/t-shaped-skills" }, { "type": "method", "slug": "transferable-skills", "name": "可迁移能力分析", "aliases": [ "可迁移能力分析", "能力盘点", "转行决策", "不知道自己适合什么", "不知道自己会什么", "简历没东西", "能力梳理", "求职准备", "转行", "换方向", "换赛道", "不了解自己", "找不到方向", "不知道该做什么" ], "intentTags": [ "方法工具", "能力盘点", "问题:转行决策", "问题:不知道自己适合什么" ], "category": "能力盘点", "domains": [ "能力盘点" ], "problems": [ "转行决策", "不知道自己适合什么" ], "summary": "把你做过的事拆成「换个行业照样能用」的能力，看清转行时能带走什么。", "readWhen": [ "想转行但怕「经验全废」", "写简历时只会写岗位，不会写能力" ], "avoidWhen": [ "不打算换方向，只想在原领域精进", "还没有任何工作经验" ], "firstQuestions": [ "哪几件事我重复做过很多次？", "哪件事别人常找我做？", "剥掉行业术语，这件事是在练什么？" ], "outputFormat": "可迁移能力清单", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "40-60 分钟", "output": "可迁移能力清单", "evidence": "中", "detailPath": "/agent/methods/transferable-skills.md", "humanPath": "/methods/transferable-skills" }, { "type": "method", "slug": "big-five", "name": "大五人格自评", "aliases": [ "大五人格自评", "自我探索", "职业迷茫", "团队磨合", "不了解自己", "不知道适合什么", "找不到方向", "职业方向不清楚", "工作没意义" ], "intentTags": [ "方法工具", "自我探索", "问题:职业迷茫", "问题:团队磨合" ], "category": "自我探索", "domains": [ "自我探索" ], "problems": [ "职业迷茫", "团队磨合" ], "summary": "用五个有研究支持的维度描述人格倾向，比 MBTI 更适合做稳定的自我认知。", "readWhen": [ "想要比 MBTI 更稳定、有研究支持的人格描述", "想知道自己哪些倾向是长期稳定的" ], "avoidWhen": [ "用单一维度预测职业成败", "处于情绪剧烈波动期做自评" ], "firstQuestions": [ "哪个维度的得分最让我意外？", "高/低的那条，在过去的工作里怎么体现的？", "哪些倾向和我的目标岗位可能冲突？" ], "outputFormat": "五维人格剖面与工作含义", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "15-25 分钟", "output": "五维人格剖面与工作含义", "evidence": "高", "detailPath": "/agent/methods/big-five.md", "humanPath": "/methods/big-five" }, { "type": "method", "slug": "career-anchor", "name": "职业锚", "aliases": [ "职业锚", "自我探索", "职业迷茫", "不知道自己适合什么", "转行决策", "不了解自己", "不知道适合什么", "找不到方向", "职业方向不清楚", "工作没意义", "不知道该做什么", "转行", "换方向", "换赛道" ], "intentTags": [ "方法工具", "自我探索", "问题:职业迷茫", "问题:不知道自己适合什么", "问题:转行决策" ], "category": "自我探索", "domains": [ "自我探索" ], "problems": [ "职业迷茫", "不知道自己适合什么", "转行决策" ], "summary": "找出你下意识最不愿放弃的那类价值，它会主导你每一次的取舍。", "readWhen": [ "换工作时反复因为同一类原因不开心", "说不清自己到底图什么" ], "avoidWhen": [ "刚开始工作、样本太少", "已经有明确锚点，只差执行" ], "firstQuestions": [ "那次我放弃了什么，换来了什么？", "放弃的那个，我真的心疼了吗？", "每次取舍里，我最舍不得丢掉的是什么？" ], "outputFormat": "职业锚清单", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "40-60 分钟", "output": "职业锚清单", "evidence": "中", "detailPath": "/agent/methods/career-anchor.md", "humanPath": "/methods/career-anchor" }, { "type": "method", "slug": "career-values", "name": "职业价值观排序", "aliases": [ "职业价值观排序", "自我探索", "决策", "职业迷茫", "不知道自己适合什么", "选择太多", "不了解自己", "不知道适合什么", "找不到方向", "职业方向不清楚", "工作没意义", "不知道该做什么", "纠结", "选择困难", "拿不定主意", "不知道怎么选" ], "intentTags": [ "方法工具", "自我探索", "决策", "问题:职业迷茫", "问题:不知道自己适合什么", "问题:选择太多" ], "category": "自我探索", "domains": [ "自我探索", "决策" ], "problems": [ "职业迷茫", "不知道自己适合什么", "选择太多" ], "summary": "澄清你最看重的职业价值观，作为选择和取舍的参照。", "readWhen": [ "同时有几个方向，但判断标准不清", "对薪资、成长、稳定、自由等因素难以排序" ], "avoidWhen": [ "需要马上处理劳动纠纷或医疗问题", "处在强烈危机状态，需要专业支持" ], "firstQuestions": [ "过去哪段经历让我最有动力？", "哪种工作状态会让我很快想离开？", "我羡慕别人时，羡慕的是哪一部分？" ], "outputFormat": "价值观优先级清单", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "价值观优先级清单", "evidence": "高", "detailPath": "/agent/methods/career-values.md", "humanPath": "/methods/career-values" }, { "type": "method", "slug": "holland-code", "name": "霍兰德职业兴趣", "aliases": [ "霍兰德职业兴趣", "自我探索", "外部验证", "职业迷茫", "不知道自己适合什么", "选专业", "不了解自己", "不知道适合什么", "找不到方向", "职业方向不清楚", "工作没意义", "不知道该做什么" ], "intentTags": [ "方法工具", "自我探索", "外部验证", "问题:职业迷茫", "问题:不知道自己适合什么", "问题:选专业" ], "category": "自我探索", "domains": [ "自我探索", "外部验证" ], "problems": [ "职业迷茫", "不知道自己适合什么", "选专业" ], "summary": "把兴趣归入六种类型，看你的组合更接近哪些职业群。", "readWhen": [ "完全没方向，需要从兴趣切入", "选专业或选第一份工作" ], "avoidWhen": [ "已经有明确目标，只差执行", "兴趣已变但能力还没跟上" ], "firstQuestions": [ "我平时主动投入的事更像和人、和数据、还是和物打交道？", "六类里哪一类我最抗拒？", "匹配的职业里有没有我之前没想过的？" ], "outputFormat": "霍兰德三字母代码与匹配职业清单", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "20-30 分钟", "output": "霍兰德三字母代码与匹配职业清单", "evidence": "高", "detailPath": "/agent/methods/holland-code.md", "humanPath": "/methods/holland-code" }, { "type": "method", "slug": "lifeline-exercise", "name": "生命线练习", "aliases": [ "生命线练习", "自我探索", "职业迷茫", "不知道自己适合什么", "不了解自己", "不知道适合什么", "找不到方向", "职业方向不清楚", "工作没意义", "不知道该做什么" ], "intentTags": [ "方法工具", "自我探索", "问题:职业迷茫", "问题:不知道自己适合什么" ], "category": "自我探索", "domains": [ "自我探索" ], "problems": [ "职业迷茫", "不知道自己适合什么" ], "summary": "回溯人生的高低点，找出反复出现的能力、动力和消耗来源。", "readWhen": [ "想从过去经历里找方向线索", "换工作但说不清自己真正在意什么" ], "avoidWhen": [ "刚经历重大创伤，回忆会带来强烈不适", "只想快速得到一个职业答案" ], "firstQuestions": [ "高点时我通常在做什么？", "低点的共同模式是什么？", "哪段经历我至今想起来仍有能量？" ], "outputFormat": "生命线图与模式笔记", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "40-60 分钟", "output": "生命线图与模式笔记", "evidence": "中", "detailPath": "/agent/methods/lifeline-exercise.md", "humanPath": "/methods/lifeline-exercise" }, { "type": "method", "slug": "personal-fit", "name": "个人适配性", "aliases": [ "个人适配性", "自我探索", "不知道自己适合什么", "职业迷茫", "转行决策", "不了解自己", "不知道适合什么", "找不到方向", "不知道该做什么", "职业方向不清楚", "工作没意义", "转行", "换方向", "换赛道" ], "intentTags": [ "方法工具", "自我探索", "问题:不知道自己适合什么", "问题:职业迷茫", "问题:转行决策" ], "category": "自我探索", "domains": [ "自我探索" ], "problems": [ "不知道自己适合什么", "职业迷茫", "转行决策" ], "summary": "用几条可观察的信号判断你和一个方向到底适不适合，而不是只凭「感不感兴趣」。", "readWhen": [ "在几个方向之间犹豫，说不清哪个更适合自己", "怕选错方向、想知道到底看什么判断" ], "avoidWhen": [ "想要一个明确岗位推荐", "信息太少，连目标都没接触过" ], "firstQuestions": [ "我真正在认真考虑的是哪几个？", "在类似的事上，我学得比一般人快吗？", "做这类事，我会不会忘了时间？" ], "outputFormat": "适配性评估表", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "适配性评估表", "evidence": "中", "detailPath": "/agent/methods/personal-fit.md", "humanPath": "/methods/personal-fit" }, { "type": "method", "slug": "values-clarification", "name": "价值观卡片排序", "aliases": [ "价值观卡片排序", "自我探索", "决策", "职业迷茫", "选择太多", "不了解自己", "不知道适合什么", "找不到方向", "职业方向不清楚", "工作没意义", "纠结", "选择困难", "拿不定主意", "不知道怎么选" ], "intentTags": [ "方法工具", "自我探索", "决策", "问题:职业迷茫", "问题:选择太多" ], "category": "自我探索", "domains": [ "自我探索", "决策" ], "problems": [ "职业迷茫", "选择太多" ], "summary": "用一组价值观卡片做强制排序，逼出真正舍不得丢掉的东西。", "readWhen": [ "每个价值都说重要，分不出优先级", "在做需要取舍的重大决定" ], "avoidWhen": [ "已经清楚最看重什么", "想用一个排序直接得到答案" ], "firstQuestions": [ "哪张卡片我最不愿意放进「可有可无」？", "「必须」堆里的第一名，我为它放弃过什么？", "排序结果和我最近的选择一致吗？" ], "outputFormat": "价值观排序与取舍理由", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "价值观排序与取舍理由", "evidence": "中", "detailPath": "/agent/methods/values-clarification.md", "humanPath": "/methods/values-clarification" }, { "type": "method", "slug": "commitment-device", "name": "承诺装置", "aliases": [ "承诺装置", "行为改变", "拖延", "坏习惯改不掉", "坚持不了", "习惯失败", "三分钟热度", "一直拖", "启动不了", "拖着不做", "不想开始", "控制不住", "老毛病", "反复犯" ], "intentTags": [ "方法工具", "行为改变", "问题:拖延", "问题:坏习惯改不掉" ], "category": "行为改变", "domains": [ "行为改变" ], "problems": [ "拖延", "坏习惯改不掉" ], "summary": "提前设置一个限制，让未来的自己更难放弃或更难犯错。", "readWhen": [ "明知该做但总被诱惑带偏", "未来的自己不可靠" ], "avoidWhen": [ "已经有稳定自律", "装置会带来过度压力" ], "firstQuestions": [ "什么会让未来的我放弃？", "怎么让放弃的代价变高？", "这个装置我能长期接受吗？" ], "outputFormat": "承诺装置与触发条件", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "15-20 分钟（设置）", "output": "承诺装置与触发条件", "evidence": "中", "detailPath": "/agent/methods/commitment-device.md", "humanPath": "/methods/commitment-device" }, { "type": "method", "slug": "habit-loop", "name": "习惯回路改造", "aliases": [ "习惯回路改造", "行为改变", "坏习惯改不掉", "好习惯养不成", "坚持不了", "拖延", "习惯失败", "三分钟热度", "控制不住", "老毛病", "反复犯" ], "intentTags": [ "方法工具", "行为改变", "问题:坏习惯改不掉", "问题:好习惯养不成" ], "category": "行为改变", "domains": [ "行为改变" ], "problems": [ "坏习惯改不掉", "好习惯养不成" ], "summary": "拆出提示-行为-奖赏，保留提示和奖赏，只换中间的行为。", "readWhen": [ "有个想戒掉的坏习惯", "想建立新习惯但总断" ], "avoidWhen": [ "想一次性彻底改造生活", "习惯背后的真实需求未被识别" ], "firstQuestions": [ "这个坏习惯真正的奖赏是什么？", "什么提示在触发它？", "有什么行为能提供类似奖赏？" ], "outputFormat": "习惯回路改造计划", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "20-30 分钟", "output": "习惯回路改造计划", "evidence": "高", "detailPath": "/agent/methods/habit-loop.md", "humanPath": "/methods/habit-loop" }, { "type": "method", "slug": "identity-based-habit", "name": "身份驱动习惯", "aliases": [ "身份驱动习惯", "行为改变", "自我探索", "好习惯养不成", "工作没动力", "坚持不了", "拖延", "习惯失败", "三分钟热度", "没动力", "倦怠", "不想上班", "提不起劲" ], "intentTags": [ "方法工具", "行为改变", "自我探索", "问题:好习惯养不成", "问题:工作没动力" ], "category": "行为改变", "domains": [ "行为改变", "自我探索" ], "problems": [ "好习惯养不成", "工作没动力" ], "summary": "先确认「我想成为什么样的人」，再用每次行动给这个身份投票。", "readWhen": [ "靠外在目标撑不久", "想让习惯和自我认同一致" ], "avoidWhen": [ "只想快速达成一个具体结果", "身份本身就模糊" ], "firstQuestions": [ "我想成为的那类人，会怎么做？", "这个身份对我有内在吸引力吗？", "我今天的行动给这个身份投了一票吗？" ], "outputFormat": "身份陈述与配套小行动", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "20-30 分钟（设定）", "output": "身份陈述与配套小行动", "evidence": "中", "detailPath": "/agent/methods/identity-based-habit.md", "humanPath": "/methods/identity-based-habit" }, { "type": "method", "slug": "implementation-intention", "name": "执行意图", "aliases": [ "执行意图", "行为改变", "时间管理", "拖延", "好习惯养不成", "坚持不了", "习惯失败", "三分钟热度", "一直拖", "启动不了", "拖着不做", "不想开始" ], "intentTags": [ "方法工具", "行为改变", "时间管理", "问题:拖延", "问题:好习惯养不成" ], "category": "行为改变", "domains": [ "行为改变", "时间管理" ], "problems": [ "拖延", "好习惯养不成" ], "summary": "用「在 X 情境下，我就做 Y」的句式，把目标绑到具体触发上。", "readWhen": [ "有目标但不知道何时开始", "需要降低行动决策成本" ], "avoidWhen": [ "目标本身不明确", "情境完全不可控" ], "firstQuestions": [ "什么情境是稳定可识别的？", "行动小到能在情境出现时立即做吗？", "这个触发足够频繁吗？" ], "outputFormat": "执行意图清单", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "10-15 分钟", "output": "执行意图清单", "evidence": "高", "detailPath": "/agent/methods/implementation-intention.md", "humanPath": "/methods/implementation-intention" }, { "type": "method", "slug": "ninety-day-experiment", "name": "90 天探索计划", "aliases": [ "90 天探索计划", "行为改变", "外部验证", "想转行但怕失败", "不知道下一步做什么", "坚持不了", "拖延", "习惯失败", "三分钟热度", "不敢换工作", "怕转行失败", "想辞职但怕", "转行纠结", "下一步", "不知道怎么开始", "没有行动计划" ], "intentTags": [ "方法工具", "行为改变", "外部验证", "问题:想转行但怕失败", "问题:不知道下一步做什么" ], "category": "行为改变", "domains": [ "行为改变", "外部验证" ], "problems": [ "想转行但怕失败", "不知道下一步做什么" ], "summary": "用 90 天小步试错验证方向，积累真实体验和证据。", "readWhen": [ "不适合马上裸辞，但需要开始验证", "目标方向还不够清晰" ], "avoidWhen": [ "已经需要立即做重大决定", "把计划当作拖延真正行动的理由" ], "firstQuestions": [ "我想多知道什么？", "这个主题 90 天内能验证到什么程度？", "它和我当前困惑有什么关系？" ], "outputFormat": "探索计划表", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "1-2 小时", "output": "探索计划表", "evidence": "中", "detailPath": "/agent/methods/ninety-day-experiment.md", "humanPath": "/methods/ninety-day-experiment" }, { "type": "method", "slug": "smart-goals", "name": "SMART 目标", "aliases": [ "SMART 目标", "行为改变", "时间管理", "拖延", "工作没动力", "不知道下一步做什么", "坚持不了", "习惯失败", "三分钟热度", "一直拖", "启动不了", "拖着不做", "不想开始", "没动力", "倦怠", "不想上班", "提不起劲", "下一步", "不知道怎么开始", "没有行动计划" ], "intentTags": [ "方法工具", "行为改变", "时间管理", "问题:拖延", "问题:工作没动力", "问题:不知道下一步做什么" ], "category": "行为改变", "domains": [ "行为改变", "时间管理" ], "problems": [ "拖延", "工作没动力", "不知道下一步做什么" ], "summary": "把模糊的「我想变好」改成具体、可衡量、有期限的目标，让它能被执行和检验。", "readWhen": [ "目标只有一句「我要更努力」「我要变好」", "知道方向但定不出能动手的下一步" ], "avoidWhen": [ "还在探索阶段、连方向都没定", "把所有事都套成 SMART，扼杀长期想象" ], "firstQuestions": [ "我现在脑子里的目标，原话是什么？", "做成功时，具体是什么画面？", "做到没做到，我看哪个数字或结果？" ], "outputFormat": "SMART 目标卡", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "15-30 分钟", "output": "SMART 目标卡", "evidence": "中", "detailPath": "/agent/methods/smart-goals.md", "humanPath": "/methods/smart-goals" }, { "type": "method", "slug": "stages-of-change", "name": "改变阶段自评", "aliases": [ "改变阶段自评", "行为改变", "坏习惯改不掉", "好习惯养不成", "坚持不了", "拖延", "习惯失败", "三分钟热度", "控制不住", "老毛病", "反复犯" ], "intentTags": [ "方法工具", "行为改变", "问题:坏习惯改不掉", "问题:好习惯养不成" ], "category": "行为改变", "domains": [ "行为改变" ], "problems": [ "坏习惯改不掉", "好习惯养不成" ], "summary": "先判断自己处在改变的哪个阶段，再选匹配该阶段的策略，而不是一刀切。", "readWhen": [ "改了又退", "不知道为什么有的方法对自己没用" ], "avoidWhen": [ "想跳过准备直接行动", "改变涉及成瘾（需专业支持）" ], "firstQuestions": [ "我现在是真心想改，还是只是「应该改」？", "这个阶段该用准备型还是行动型策略？", "我准备好应对复发了吗？" ], "outputFormat": "所处阶段与匹配策略", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "15-20 分钟", "output": "所处阶段与匹配策略", "evidence": "高", "detailPath": "/agent/methods/stages-of-change.md", "humanPath": "/methods/stages-of-change" }, { "type": "method", "slug": "tiny-habits", "name": "微习惯", "aliases": [ "微习惯", "行为改变", "好习惯养不成", "拖延", "坚持不了", "习惯失败", "三分钟热度", "一直拖", "启动不了", "拖着不做", "不想开始" ], "intentTags": [ "方法工具", "行为改变", "问题:好习惯养不成", "问题:拖延" ], "category": "行为改变", "domains": [ "行为改变" ], "problems": [ "好习惯养不成", "拖延" ], "summary": "把新习惯缩到「小到不可能失败」的程度，靠频率而非强度建立。", "readWhen": [ "想养成习惯但每次都设太大目标", "需要降低启动阻力" ], "avoidWhen": [ "习惯已经稳定，需要的是强度而非启动", "想靠它直接达成大目标" ], "firstQuestions": [ "这个习惯最小到什么程度我不可能不做？", "它能接在哪个已有动作之后？", "做完怎么即时庆祝？" ], "outputFormat": "微习惯配方", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "每天 2 分钟", "output": "微习惯配方", "evidence": "高", "detailPath": "/agent/methods/tiny-habits.md", "humanPath": "/methods/tiny-habits" }, { "type": "method", "slug": "weekly-review", "name": "每周回顾", "aliases": [ "每周回顾", "行为改变", "时间管理", "拖延", "不知道下一步做什么", "工作没动力", "坚持不了", "习惯失败", "三分钟热度", "一直拖", "启动不了", "拖着不做", "不想开始", "下一步", "不知道怎么开始", "没有行动计划", "没动力", "倦怠", "不想上班", "提不起劲" ], "intentTags": [ "方法工具", "行为改变", "时间管理", "问题:拖延", "问题:不知道下一步做什么", "问题:工作没动力" ], "category": "行为改变", "domains": [ "行为改变", "时间管理" ], "problems": [ "拖延", "不知道下一步做什么", "工作没动力" ], "summary": "每周花半小时回看做了什么、卡在哪、下周动什么，给探索和改变一个固定节奏。", "readWhen": [ "一直在探索或改变，但没有节奏，容易断", "忙了一周却说不清自己做了什么" ], "avoidWhen": [ "本来就过度复盘、已经很焦虑", "连这周要做什么都还没定" ], "firstQuestions": [ "这周我在目标上做了哪几件具体的事？", "有没有我以为做了、其实没做的？", "哪件事这周又没做，真正卡住的是什么？" ], "outputFormat": "周回顾记录", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "25-40 分钟", "output": "周回顾记录", "evidence": "中", "detailPath": "/agent/methods/weekly-review.md", "humanPath": "/methods/weekly-review" }, { "type": "method", "slug": "woop", "name": "WOOP", "aliases": [ "WOOP", "行为改变", "时间管理", "拖延", "工作没动力", "坚持不了", "习惯失败", "三分钟热度", "一直拖", "启动不了", "拖着不做", "不想开始", "没动力", "倦怠", "不想上班", "提不起劲" ], "intentTags": [ "方法工具", "行为改变", "时间管理", "问题:拖延", "问题:工作没动力" ], "category": "行为改变", "domains": [ "行为改变", "时间管理" ], "problems": [ "拖延", "工作没动力" ], "summary": "用愿望、结果、障碍和计划，把模糊目标转成可执行触发动作。", "readWhen": [ "知道目标但经常断掉", "需要提前处理常见阻碍" ], "avoidWhen": [ "目标本身不值得做，需要先重新判断", "外部条件完全不受自己影响" ], "firstQuestions": [ "这个愿望 1-4 周内能推进吗？", "它具体到什么动作或结果？", "它真的重要，还是只是应该做？" ], "outputFormat": "If-Then 行动计划", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "10-20 分钟", "output": "If-Then 行动计划", "evidence": "高", "detailPath": "/agent/methods/woop.md", "humanPath": "/methods/woop" }, { "type": "method", "slug": "5-whys", "name": "五个为什么", "aliases": [ "五个为什么", "问题解决", "卡在反复出现的问题", "找不到根因", "反复出问题", "卡住", "不知道原因" ], "intentTags": [ "方法工具", "问题解决", "问题:卡在反复出现的问题", "问题:找不到根因" ], "category": "问题解决", "domains": [ "问题解决" ], "problems": [ "卡在反复出现的问题", "找不到根因" ], "summary": "对一个现象连续追问五次为什么，从表层症状挖到根因。", "readWhen": [ "问题反复出现，治标不治本", "想找到真正要改的那一点" ], "avoidWhen": [ "多因素交织的复杂问题（更适合鱼骨图）", "急需立刻止血的场景" ], "firstQuestions": [ "这个答案背后更深层的原因是什么？", "我能验证这条因果链吗？", "根因是不是我真正能影响的？" ], "outputFormat": "根因分析链", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "15-30 分钟", "output": "根因分析链", "evidence": "中", "detailPath": "/agent/methods/5-whys.md", "humanPath": "/methods/5-whys" }, { "type": "method", "slug": "first-principles", "name": "第一性原理", "aliases": [ "第一性原理", "问题解决", "不知道下一步做什么", "选择太多", "反复出问题", "找不到根因", "卡住", "不知道原因", "下一步", "不知道怎么开始", "没有行动计划", "纠结", "选择困难", "拿不定主意", "不知道怎么选" ], "intentTags": [ "方法工具", "问题解决", "问题:不知道下一步做什么", "问题:选择太多" ], "category": "问题解决", "domains": [ "问题解决" ], "problems": [ "不知道下一步做什么", "选择太多" ], "summary": "把一个复杂问题拆到不能再拆的基本事实，再从那里重新搭方案，而不是照搬现成做法。", "readWhen": [ "感觉所有办法都是别人用过的、想不出新路", "卡在一个反复出现的问题上" ], "avoidWhen": [ "时间紧、只需要一个能用的标准方案", "问题本身已经清楚，只差执行" ], "firstQuestions": [ "我真正卡住的是哪一步？", "如果这个问题解决了，我会得到什么？", "关于这件事，我「大家都知道」的假设有哪些？" ], "outputFormat": "基本事实清单与重构方案", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-60 分钟", "output": "基本事实清单与重构方案", "evidence": "中", "detailPath": "/agent/methods/first-principles.md", "humanPath": "/methods/first-principles" }, { "type": "method", "slug": "ishikawa", "name": "鱼骨图", "aliases": [ "鱼骨图", "问题解决", "工作没动力", "时间失控", "拖延", "反复出问题", "找不到根因", "卡住", "不知道原因", "没动力", "倦怠", "不想上班", "提不起劲", "时间不够", "没时间", "安排混乱", "效率低", "一直拖", "启动不了", "拖着不做", "不想开始" ], "intentTags": [ "方法工具", "问题解决", "问题:工作没动力", "问题:时间失控", "问题:拖延" ], "category": "问题解决", "domains": [ "问题解决" ], "problems": [ "工作没动力", "时间失控", "拖延" ], "summary": "把一个反复出现的问题，按人、方法、环境等几类原因拆开，找到真正的根因，而不是治标。", "readWhen": [ "一个问题反复出现，每次都治标没治本", "一团乱麻，不知道从哪头理" ], "avoidWhen": [ "一次性的事故，找直接原因就行", "纯粹是情绪问题，更适合情绪记录" ], "firstQuestions": [ "这个问题反复出现多久了？", "它具体表现成什么样？", "修掉哪个原因，问题就不会再出现？" ], "outputFormat": "鱼骨图根因清单", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "鱼骨图根因清单", "evidence": "中", "detailPath": "/agent/methods/ishikawa.md", "humanPath": "/methods/ishikawa" }, { "type": "method", "slug": "issue-trees", "name": "议题树", "aliases": [ "议题树", "问题解决", "决策", "不知道下一步做什么", "选择太多", "反复出问题", "找不到根因", "卡住", "不知道原因", "下一步", "不知道怎么开始", "没有行动计划", "纠结", "选择困难", "拿不定主意", "不知道怎么选" ], "intentTags": [ "方法工具", "问题解决", "决策", "问题:不知道下一步做什么", "问题:选择太多" ], "category": "问题解决", "domains": [ "问题解决", "决策" ], "problems": [ "不知道下一步做什么", "选择太多" ], "summary": "把一个大问题拆成几个互不重叠的小问题，逐个击破，而不是对着整团乱麻发呆。", "readWhen": [ "面对的问题太大，不知道从哪开始", "一团乱麻，理不出头绪" ], "avoidWhen": [ "问题本身已经很小", "时间紧，只需要先动手再说" ], "firstQuestions": [ "这个问题里其实包含了几件事？", "拆出的小问题重叠吗，合起来能覆盖大问题吗？", "哪个叶子问题最容易先回答、也最能带动其他？" ], "outputFormat": "问题分解树", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "问题分解树", "evidence": "中", "detailPath": "/agent/methods/issue-trees.md", "humanPath": "/methods/issue-trees" }, { "type": "method", "slug": "kt-analysis", "name": "KT 问题分析", "aliases": [ "KT 问题分析", "问题解决", "卡在反复出现的问题", "信息不足", "反复出问题", "找不到根因", "卡住", "不知道原因", "不了解行业", "不知道真实情况", "缺信息", "想验证" ], "intentTags": [ "方法工具", "问题解决", "问题:卡在反复出现的问题", "问题:信息不足" ], "category": "问题解决", "domains": [ "问题解决" ], "problems": [ "卡在反复出现的问题", "信息不足" ], "summary": "用「是什么/不是什么/区别/变化」四步，精确定位问题的真实边界。", "readWhen": [ "问题模糊，说不清到底哪里出了问题", "需要严谨的原因排查" ], "avoidWhen": [ "简单问题，一眼看穿", "需要创意而非分析" ], "firstQuestions": [ "问题精确发生在哪些对象/范围？", "哪些相似的东西却没出问题？", "出问题前后有什么变化？" ], "outputFormat": "问题边界定义与可能原因", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "问题边界定义与可能原因", "evidence": "中", "detailPath": "/agent/methods/kt-analysis.md", "humanPath": "/methods/kt-analysis" }, { "type": "method", "slug": "lateral-thinking", "name": "水平思考", "aliases": [ "水平思考", "问题解决", "卡住想不出方案", "需要新想法", "反复出问题", "找不到根因", "卡住", "不知道原因" ], "intentTags": [ "方法工具", "问题解决", "问题:卡住想不出方案", "问题:需要新想法" ], "category": "问题解决", "domains": [ "问题解决" ], "problems": [ "卡住想不出方案", "需要新想法" ], "summary": "故意绕开常规路径，用随机词、反转、挑衅等手法逼出新角度。", "readWhen": [ "常规思路都想遍了没有突破", "需要跳出行业惯例" ], "avoidWhen": [ "需要严谨分析的常规问题", "时间紧迫，需要确定答案" ], "firstQuestions": [ "反过来想会怎样？", "一个毫不相干的词能给我什么启发？", "荒谬想法里有没有可用的内核？" ], "outputFormat": "非常规解决方案候选", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "非常规解决方案候选", "evidence": "探索", "detailPath": "/agent/methods/lateral-thinking.md", "humanPath": "/methods/lateral-thinking" }, { "type": "method", "slug": "pareto", "name": "80/20 分析", "aliases": [ "80/20 分析", "问题解决", "决策", "选择太多", "时间失控", "反复出问题", "找不到根因", "卡住", "不知道原因", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "时间不够", "没时间", "安排混乱", "效率低" ], "intentTags": [ "方法工具", "问题解决", "决策", "问题:选择太多", "问题:时间失控" ], "category": "问题解决", "domains": [ "问题解决", "决策" ], "problems": [ "选择太多", "时间失控" ], "summary": "找出贡献了大部分结果的少数关键因素，把精力集中过去。", "readWhen": [ "事多但分不清主次", "精力分散在很多低效的事上" ], "avoidWhen": [ "事本来就不多", "结果分布比较均匀，没有明显头部" ], "firstQuestions": [ "哪 20% 的事贡献了 80% 的结果？", "剩下 80% 的事里哪些可以直接砍？", "我的精力现在分配对了吗？" ], "outputFormat": "关键少数清单", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "20-30 分钟", "output": "关键少数清单", "evidence": "中", "detailPath": "/agent/methods/pareto.md", "humanPath": "/methods/pareto" }, { "type": "method", "slug": "root-cause-5m", "name": "5M 因素分析", "aliases": [ "5M 因素分析", "问题解决", "卡在反复出现的问题", "找根因", "反复出问题", "找不到根因", "卡住", "不知道原因" ], "intentTags": [ "方法工具", "问题解决", "问题:卡在反复出现的问题", "问题:找根因" ], "category": "问题解决", "domains": [ "问题解决" ], "problems": [ "卡在反复出现的问题", "找根因" ], "summary": "按人/机/料/法/环五类把原因归类，避免只盯着「人的失误」。", "readWhen": [ "问题原因复杂，散在各处", "团队复盘想全面看" ], "avoidWhen": [ "简单问题一眼看穿", "纯个人问题（更适合五个为什么）" ], "firstQuestions": [ "哪些原因和人有关，哪些和系统有关？", "哪类原因被反复提到？", "改哪一条能影响最多分支？" ], "outputFormat": "5M 原因分类图", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "5M 原因分类图", "evidence": "中", "detailPath": "/agent/methods/root-cause-5m.md", "humanPath": "/methods/root-cause-5m" }, { "type": "method", "slug": "scamper", "name": "SCAMPER 创新", "aliases": [ "SCAMPER 创新", "问题解决", "需要新想法", "卡住想不出方案", "反复出问题", "找不到根因", "卡住", "不知道原因" ], "intentTags": [ "方法工具", "问题解决", "问题:需要新想法", "问题:卡住想不出方案" ], "category": "问题解决", "domains": [ "问题解决" ], "problems": [ "需要新想法", "卡住想不出方案" ], "summary": "用七个固定动作（替代/合并/调整/修改/换用途/消除/重组）逼出新方案。", "readWhen": [ "需要对现有东西做改进", " brainstorm 卡住" ], "avoidWhen": [ "全新从零的问题（更适合第一性原理）", "需要严谨分析而非发散" ], "firstQuestions": [ "能不能换个用途/材料/组合？", "能不能去掉一部分还能用？", "哪个点子最值得试？" ], "outputFormat": "多个改进/创新方案", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "30-45 分钟", "output": "多个改进/创新方案", "evidence": "探索", "detailPath": "/agent/methods/scamper.md", "humanPath": "/methods/scamper" }, { "type": "method", "slug": "swot", "name": "SWOT 分析", "aliases": [ "SWOT 分析", "问题解决", "决策", "选择太多", "信息不足", "反复出问题", "找不到根因", "卡住", "不知道原因", "纠结", "选择困难", "拿不定主意", "不知道怎么选", "不了解行业", "不知道真实情况", "缺信息", "想验证" ], "intentTags": [ "方法工具", "问题解决", "决策", "问题:选择太多", "问题:信息不足" ], "category": "问题解决", "domains": [ "问题解决", "决策" ], "problems": [ "选择太多", "信息不足" ], "summary": "用优势、劣势、机会、威胁四格，快速整理一个人或一件事的现状。", "readWhen": [ "想快速摸清一个局面", "需要和团队对齐现状认知" ], "avoidWhen": [ "需要深入分析的复杂战略（更适合专门框架）", "信息严重不足时硬填" ], "firstQuestions": [ "这些是事实还是我的感觉？", "SO 组合里最值得做的是哪个？", "哪个威胁最需要先防？" ], "outputFormat": "SWOT 四象限与行动提示", "stopAndReferWhen": "如果用户困扰已影响睡眠、饮食、安全感或日常功能，或出现自伤/他伤风险，停止继续带练，建议用户优先寻求专业支持或当地紧急帮助。", "time": "20-30 分钟", "output": "SWOT 四象限与行动提示", "evidence": "中", "detailPath": "/agent/methods/swot.md", "humanPath": "/methods/swot" } ], "scenarios": [ { "type": "scenario", "slug": "build-new-habit", "title": "想养成一个好习惯", "aliases": [ "想养成一个好习惯", "养习惯", "坚持不了", "三分钟热度", "想变自律" ], "intentTags": [ "场景路径", "行为改变", "时间管理", "自我探索" ], "intro": "知道该做却一直断。先看清习惯回路、把目标缩到不可能失败、给未来的自己设个限制。", "readWhen": [ "用户问题接近「想养成一个好习惯」，且需要一组有顺序的方法，而不是单张工具。" ], "avoidWhen": [ "用户已经明确指定单个方法时，直接读取对应方法详情。", "用户需要心理效应解释而不是行动路径时，改读 effects 索引。" ], "detailPath": "/agent/scenarios/build-new-habit.md", "humanPath": "/scenarios/build-new-habit", "steps": [ { "slug": "habit-loop", "name": "习惯回路改造", "role": "拆出提示-行为-奖赏，保留提示和奖赏只换行为", "detailPath": "/agent/methods/habit-loop.md" }, { "slug": "tiny-habits", "name": "微习惯", "role": "把新习惯缩到 30 秒能完成，接在已有动作后", "detailPath": "/agent/methods/tiny-habits.md" }, { "slug": "implementation-intention", "name": "执行意图", "role": "用「当 X 发生，我就做 Y」绑到具体触发", "detailPath": "/agent/methods/implementation-intention.md" }, { "slug": "identity-based-habit", "name": "身份驱动习惯", "role": "先确认想成为什么样的人，再用行动投票", "detailPath": "/agent/methods/identity-based-habit.md" }, { "slug": "commitment-device", "name": "承诺装置", "role": "提前设个让放弃更难的限制", "detailPath": "/agent/methods/commitment-device.md" }, { "slug": "stages-of-change", "name": "改变阶段自评", "role": "判断自己在哪个阶段，用匹配该阶段的策略", "detailPath": "/agent/methods/stages-of-change.md" } ] }, { "type": "scenario", "slug": "career-change-fear", "title": "想转行但怕失败", "aliases": [ "想转行但怕失败", "不敢换工作", "怕转行失败", "想辞职但怕", "转行纠结" ], "intentTags": [ "场景路径", "情绪调节", "自我探索", "能力盘点", "外部验证", "决策", "行为改变" ], "intro": "想转行又不敢动，通常是因为把好几件事搅成了一团：是不喜欢现在的工作，还是不喜欢现在的公司；手里到底有多少筹码能带走；万一失败怎么办。下面这套顺序把它们一件件拆开，先确认要不要走，再准备怎么走。", "readWhen": [ "用户问题接近「想转行但怕失败」，且需要一组有顺序的方法，而不是单张工具。" ], "avoidWhen": [ "用户已经明确指定单个方法时，直接读取对应方法详情。", "用户需要心理效应解释而不是行动路径时，改读 effects 索引。" ], "detailPath": "/agent/scenarios/career-change-fear.md", "humanPath": "/scenarios/career-change-fear", "steps": [ { "slug": "job-satisfaction", "name": "工作满意度分析", "role": "先分清你烦的是岗位、公司，还是单纯太累，别用转行去解决一个公司的问题。", "detailPath": "/agent/methods/job-satisfaction.md" }, { "slug": "career-capital", "name": "职业资本", "role": "盘清换方向时手里有什么：能搬走的技能、人脉、作品、存款。", "detailPath": "/agent/methods/career-capital.md" }, { "slug": "transferable-skills", "name": "可迁移能力分析", "role": "把做过的事拆成换行业照样能用的底层能力，看清不是从零开始。", "detailPath": "/agent/methods/transferable-skills.md" }, { "slug": "informational-interview", "name": "信息访谈", "role": "找两三个目标岗位的人聊，用低成本验证你的想象对不对。", "detailPath": "/agent/methods/informational-interview.md" }, { "slug": "ninety-day-experiment", "name": "90 天探索计划", "role": "别直接裸辞，用 90 天小步试错攒真实体验。", "detailPath": "/agent/methods/ninety-day-experiment.md" }, { "slug": "pre-mortem", "name": "预演失败", "role": "假设一年后失败了，倒推最可能的死法，提前堵住。", "detailPath": "/agent/methods/pre-mortem.md" }, { "slug": "regret-minimization", "name": "后悔最小化", "role": "确认你卡住是因为怕，还是因为没想清——前者推你一把，后者先别赌。", "detailPath": "/agent/methods/regret-minimization.md" } ] }, { "type": "scenario", "slug": "conflict-difficult-talk", "title": "要谈一件很难开口的事", "aliases": [ "要谈一件很难开口的事", "难开口", "冲突沟通", "想谈但怕", "关系紧张" ], "intentTags": [ "场景路径", "沟通", "情绪调节", "能力盘点", "决策" ], "intro": "有场冲突对话一直拖着，或刚吵完想修复。先看清要谈什么、怎么开口、怎么不升级。", "readWhen": [ "用户问题接近「要谈一件很难开口的事」，且需要一组有顺序的方法，而不是单张工具。" ], "avoidWhen": [ "用户已经明确指定单个方法时，直接读取对应方法详情。", "用户需要心理效应解释而不是行动路径时，改读 effects 索引。" ], "detailPath": "/agent/scenarios/conflict-difficult-talk.md", "humanPath": "/scenarios/conflict-difficult-talk", "steps": [ { "slug": "difficult-conversation", "name": "艰难对话准备", "role": "先分清事实层、情绪层、身份层，想好第一句", "detailPath": "/agent/methods/difficult-conversation.md" }, { "slug": "nonviolent-communication", "name": "非暴力沟通", "role": "把指责换成「观察-感受-需要-请求」", "detailPath": "/agent/methods/nonviolent-communication.md" }, { "slug": "active-listening", "name": "积极倾听", "role": "听对方说完并复述，而不是急着辩", "detailPath": "/agent/methods/active-listening.md" }, { "slug": "sbi-feedback", "name": "情境-行为-影响反馈", "role": "给反馈时用「情境-行为-影响」，针对行为不针对人", "detailPath": "/agent/methods/sbi-feedback.md" }, { "slug": "feedback-receiving", "name": "接收反馈", "role": "听到反馈先听完，分清哪部分有用", "detailPath": "/agent/methods/feedback-receiving.md" }, { "slug": "assertiveness", "name": "果敢表达", "role": "在该拒绝时直接、尊重、清楚地说不", "detailPath": "/agent/methods/assertiveness.md" }, { "slug": "conflict-resolution", "name": "冲突解决框架", "role": "从各自立场挖到真实利益，找交集", "detailPath": "/agent/methods/conflict-resolution.md" }, { "slug": "negotiation-batna", "name": "谈判 BATNA", "role": "谈条件前想清你的最佳替代方案和底线", "detailPath": "/agent/methods/negotiation-batna.md" }, { "slug": "emotion-log", "name": "情绪记录", "role": "事后记下事件/情绪/想法，看清反复模式", "detailPath": "/agent/methods/emotion-log.md" } ] }, { "type": "scenario", "slug": "dont-know-fit", "title": "不知道自己适合什么", "aliases": [ "不知道自己适合什么", "不知道适合什么", "找不到方向", "不了解自己" ], "intentTags": [ "场景路径", "自我探索", "决策", "能力盘点", "外部验证" ], "intro": "说不出自己适合什么，问题多半不在信息不够。你缺的常常是把自己看重什么、擅长什么、对什么有兴趣分开看。下面这套顺序先理清你看重什么、反复守住什么，再用几条能观察的信号判断方向，最后拿去外部验证。", "readWhen": [ "用户问题接近「不知道自己适合什么」，且需要一组有顺序的方法，而不是单张工具。" ], "avoidWhen": [ "用户已经明确指定单个方法时，直接读取对应方法详情。", "用户需要心理效应解释而不是行动路径时，改读 effects 索引。" ], "detailPath": "/agent/scenarios/dont-know-fit.md", "humanPath": "/scenarios/dont-know-fit", "steps": [ { "slug": "career-values", "name": "职业价值观排序", "role": "先排出你最看重的几样东西，作为后面所有取舍的参照。", "detailPath": "/agent/methods/career-values.md" }, { "slug": "career-anchor", "name": "职业锚", "role": "看你在过去几次取舍里反复舍不得丢掉的那一类，那才是真锚。", "detailPath": "/agent/methods/career-anchor.md" }, { "slug": "personal-fit", "name": "个人适配性", "role": "用「学得快、进得去、做完是充电还是耗竭」几条信号判断真适合，不只看兴趣。", "detailPath": "/agent/methods/personal-fit.md" }, { "slug": "skill-inventory", "name": "技能盘点", "role": "拆出你被证据支持的核心技能，看哪些方向接得住。", "detailPath": "/agent/methods/skill-inventory.md" }, { "slug": "informational-interview", "name": "信息访谈", "role": "把判断拿去和真实从业者对一下，别停留在自己脑子里。", "detailPath": "/agent/methods/informational-interview.md" } ] }, { "type": "scenario", "slug": "emotion-overwhelm", "title": "情绪很乱", "aliases": [ "情绪很乱", "内耗", "焦虑", "情绪爆炸", "脑子乱" ], "intentTags": [ "场景路径", "情绪调节", "自我探索", "决策" ], "intro": "情绪一乱，很容易把短期波动当成必须立刻解决的方向问题。下面这套顺序先把情绪和状态显形，区分它到底是情绪噪音还是真实信号，再决定要不要做决定。这里只做情绪观察和自我整理，不替代专业支持。", "readWhen": [ "用户问题接近「情绪很乱」，且需要一组有顺序的方法，而不是单张工具。" ], "avoidWhen": [ "用户已经明确指定单个方法时，直接读取对应方法详情。", "用户需要心理效应解释而不是行动路径时，改读 effects 索引。" ], "detailPath": "/agent/scenarios/emotion-overwhelm.md", "humanPath": "/scenarios/emotion-overwhelm", "steps": [ { "slug": "emotion-log", "name": "情绪记录", "role": "先记几天触发事件、身体感受和当时的想法，把情绪从一团乱麻变成可看的记录。", "detailPath": "/agent/methods/emotion-log.md" }, { "slug": "job-satisfaction", "name": "工作满意度分析", "role": "区分这是状态问题（太累）还是方向问题（真不合），别在最差的时候做大决定。", "detailPath": "/agent/methods/job-satisfaction.md" }, { "slug": "ten-ten-ten", "name": "10/10/10 法则", "role": "如果正在纠结一个决定，用 10 分钟 / 10 个月 / 10 年三个尺度把短期情绪拉远。", "detailPath": "/agent/methods/ten-ten-ten.md" }, { "slug": "six-thinking-hats", "name": "六顶思考帽", "role": "被一种情绪绑架时，轮流用事实、感受、风险、机会几个角度想一遍。", "detailPath": "/agent/methods/six-thinking-hats.md" } ] }, { "type": "scenario", "slug": "job-hunt-prep", "title": "准备求职 / 拿 offer", "aliases": [ "准备求职 / 拿 offer", "找工作", "面试准备", "简历", "拿 offer" ], "intentTags": [ "场景路径", "能力盘点", "自我探索", "沟通", "外部验证", "决策", "行为改变" ], "intro": "目标岗位已定，现在要把能力盘点清楚、讲成可被验证的故事，再用信息访谈和行业地图验证方向，而不是靠想象投简历。", "readWhen": [ "用户问题接近「准备求职 / 拿 offer」，且需要一组有顺序的方法，而不是单张工具。" ], "avoidWhen": [ "用户已经明确指定单个方法时，直接读取对应方法详情。", "用户需要心理效应解释而不是行动路径时，改读 effects 索引。" ], "detailPath": "/agent/scenarios/job-hunt-prep.md", "humanPath": "/scenarios/job-hunt-prep", "steps": [ { "slug": "skill-inventory", "name": "技能盘点", "role": "先把已有技能系统盘点成清单，知道自己手里有什么。", "detailPath": "/agent/methods/skill-inventory.md" }, { "slug": "transferable-skills", "name": "可迁移能力分析", "role": "区分哪些是行业专属、哪些可迁移，避免以为要从零开始。", "detailPath": "/agent/methods/transferable-skills.md" }, { "slug": "star", "name": "STAR 经历梳理", "role": "把高光经历用 STAR 拆成情境-任务-行动-结果，让能力可被验证。", "detailPath": "/agent/methods/star.md" }, { "slug": "accomplishment-stories", "name": "成就故事（CAR/STAR）", "role": "写出 3-5 个结构化成就故事，用于简历和面试。", "detailPath": "/agent/methods/accomplishment-stories.md" }, { "slug": "jd-gap-analysis", "name": "JD 能力差距分析", "role": "对照多份 JD 找出真正要补的差距，聚焦准备。", "detailPath": "/agent/methods/jd-gap-analysis.md" }, { "slug": "industry-map", "name": "行业地图", "role": "画出目标行业的价值链和玩家，看清岗位是核心还是支持。", "detailPath": "/agent/methods/industry-map.md" }, { "slug": "informational-interview", "name": "信息访谈", "role": "找两三个目标岗位的从业者聊，用低成本验证想象。", "detailPath": "/agent/methods/informational-interview.md" }, { "slug": "side-project", "name": "副业/小项目验证", "role": "不确定方向时用业余小项目收集市场反馈，而不是直接裸辞。", "detailPath": "/agent/methods/side-project.md" } ] }, { "type": "scenario", "slug": "procrastinating", "title": "拖延一个重要任务", "aliases": [ "拖延一个重要任务", "拖延", "启动不了", "一直拖", "不想开始" ], "intentTags": [ "场景路径", "行为改变", "时间管理", "情绪调节" ], "intro": "拖着不动常常被说成懒，但真因多半是目标太模糊、障碍没提前想好，或者干脆是电被掏空了。下面这套顺序先把目标改到能动手，再处理障碍和能量。", "readWhen": [ "用户问题接近「拖延一个重要任务」，且需要一组有顺序的方法，而不是单张工具。" ], "avoidWhen": [ "用户已经明确指定单个方法时，直接读取对应方法详情。", "用户需要心理效应解释而不是行动路径时，改读 effects 索引。" ], "detailPath": "/agent/scenarios/procrastinating.md", "humanPath": "/scenarios/procrastinating", "steps": [ { "slug": "smart-goals", "name": "SMART 目标", "role": "把「我想变好」改成有指标、有期限的具体目标，知道第一步是什么。", "detailPath": "/agent/methods/smart-goals.md" }, { "slug": "woop", "name": "WOOP", "role": "想清楚结果和最可能的内部障碍，定一个 If-Then 触发动作。", "detailPath": "/agent/methods/woop.md" }, { "slug": "energy-audit", "name": "能量审计", "role": "如果有时间却动不了，记一周哪些事耗电，按能量而不是时间安排。", "detailPath": "/agent/methods/energy-audit.md" }, { "slug": "time-blocking", "name": "时间阻塞", "role": "给这件重要的事留出连续时间块，挡住临时打断。", "detailPath": "/agent/methods/time-blocking.md" }, { "slug": "weekly-review", "name": "每周回顾", "role": "每周回看卡在哪、下周先动什么，给改变一个固定节奏。", "detailPath": "/agent/methods/weekly-review.md" } ] }, { "type": "scenario", "slug": "recurring-problem", "title": "卡在一个反复出现的问题", "aliases": [ "卡在一个反复出现的问题", "反复出问题", "找根因", "总是卡住" ], "intentTags": [ "场景路径", "问题解决", "决策" ], "intro": "同一个问题反复出现，多半是因为一直在治标。下面这套顺序帮你把它拆开、追到根因，再从最底层重新想解法。", "readWhen": [ "用户问题接近「卡在一个反复出现的问题」，且需要一组有顺序的方法，而不是单张工具。" ], "avoidWhen": [ "用户已经明确指定单个方法时，直接读取对应方法详情。", "用户需要心理效应解释而不是行动路径时，改读 effects 索引。" ], "detailPath": "/agent/scenarios/recurring-problem.md", "humanPath": "/scenarios/recurring-problem", "steps": [ { "slug": "ishikawa", "name": "鱼骨图", "role": "按「人 / 方法 / 流程 / 环境 / 工具」几类把原因拆开，每类往下挖两层。", "detailPath": "/agent/methods/ishikawa.md" }, { "slug": "first-principles", "name": "第一性原理", "role": "把你「理所当然」的假设逐条审一遍，留下不能再拆的基本事实。", "detailPath": "/agent/methods/first-principles.md" }, { "slug": "issue-trees", "name": "议题树", "role": "把大问题拆成互不重叠、能分别回答的小问题，从最容易动手的那个开始。", "detailPath": "/agent/methods/issue-trees.md" } ] }, { "type": "scenario", "slug": "time-out-of-control", "title": "时间失控", "aliases": [ "时间失控", "效率低", "没时间", "安排混乱" ], "intentTags": [ "场景路径", "时间管理", "决策", "情绪调节", "行为改变" ], "intro": "觉得时间失控，多半是分不清什么真正重要、什么只是别人在催，跟事多事少关系不大。下面这套顺序先给任务排优先级，再保护深度时间，最后给它一个每周复盘的节奏。", "readWhen": [ "用户问题接近「时间失控」，且需要一组有顺序的方法，而不是单张工具。" ], "avoidWhen": [ "用户已经明确指定单个方法时，直接读取对应方法详情。", "用户需要心理效应解释而不是行动路径时，改读 effects 索引。" ], "detailPath": "/agent/scenarios/time-out-of-control.md", "humanPath": "/scenarios/time-out-of-control", "steps": [ { "slug": "eisenhower-matrix", "name": "艾森豪威尔矩阵", "role": "用「重要 / 紧急」两个问题给任务分类，先护住重要但不紧急的事。", "detailPath": "/agent/methods/eisenhower-matrix.md" }, { "slug": "impact-effort-matrix", "name": "影响-努力矩阵", "role": "用「影响 / 力气」挑出该先做的快赢，砍掉费力不讨好的。", "detailPath": "/agent/methods/impact-effort-matrix.md" }, { "slug": "energy-audit", "name": "能量审计", "role": "记一周能量，把最费脑的事放在电量满的时段。", "detailPath": "/agent/methods/energy-audit.md" }, { "slug": "time-blocking", "name": "时间阻塞", "role": "给深度工作留连续时间块，把琐事集中处理。", "detailPath": "/agent/methods/time-blocking.md" }, { "slug": "weekly-review", "name": "每周回顾", "role": "每周回看时间花在哪、下周护住哪段时间。", "detailPath": "/agent/methods/weekly-review.md" } ] }, { "type": "scenario", "slug": "too-many-options", "title": "选择太多", "aliases": [ "选择太多", "纠结", "选择困难", "不知道怎么选", "拿不定主意" ], "intentTags": [ "场景路径", "决策", "能力盘点", "时间管理" ], "intro": "选项一多就瘫痪，多半是因为没分清自己卡在哪种决定上，也没把代价算清楚。下面这套顺序先给决定分类，再用几个互补的工具把选项、代价和长期后果摊开比较。", "readWhen": [ "用户问题接近「选择太多」，且需要一组有顺序的方法，而不是单张工具。" ], "avoidWhen": [ "用户已经明确指定单个方法时，直接读取对应方法详情。", "用户需要心理效应解释而不是行动路径时，改读 effects 索引。" ], "detailPath": "/agent/scenarios/too-many-options.md", "humanPath": "/scenarios/too-many-options", "steps": [ { "slug": "hard-choice", "name": "艰难选择模型", "role": "先判断你卡的是哪一类决定（方向不清 / 标准打架 / 不可逆），用对工具。", "detailPath": "/agent/methods/hard-choice.md" }, { "slug": "decision-matrix", "name": "决策矩阵", "role": "把选项按几条带权重的标准打分，让评价标准显形。", "detailPath": "/agent/methods/decision-matrix.md" }, { "slug": "cost-benefit", "name": "成本收益分析", "role": "把每个选项的收益和成本（含隐性的时间、精力、机会）摆出来。", "detailPath": "/agent/methods/cost-benefit.md" }, { "slug": "opportunity-cost", "name": "机会成本分析", "role": "算上「不选它会放弃什么」，尤其是「什么都不做」的代价。", "detailPath": "/agent/methods/opportunity-cost.md" }, { "slug": "second-order-thinking", "name": "二阶思考", "role": "多问几句「然后呢」，看到几个月后才显现的长期后果。", "detailPath": "/agent/methods/second-order-thinking.md" }, { "slug": "pre-mortem", "name": "预演失败", "role": "假设选了之后失败，倒推最可能的原因，提前准备。", "detailPath": "/agent/methods/pre-mortem.md" } ] } ], "effects": [] }