Quick Actions
=============

Quick Actions provide ultra-fast access to essential wellness tools when you need immediate mental health support. These commands are designed for busy moments when you need help in seconds, not minutes.

Overview
--------

The Quick Actions system (q-series commands) offers:

* **10-second mood checks** for rapid emotional awareness
* **2-minute breathing exercises** for immediate stress relief
* **30-second gratitude practices** for mood boosts
* **1-minute focus resets** for attention restoration
* **90-second calm techniques** for anxiety management

All quick actions are optimized for speed, simplicity, and immediate effectiveness.

Core Quick Actions
------------------

Quick Mood Check (qm)
~~~~~~~~~~~~~~~~~~~~~

Rapid mood assessment and logging::

    om qm
    om quick mood

**Duration**: 10 seconds
**Purpose**: Fast emotional check-in with immediate insights

**Process**:
1. Rate current mood (1-10)
2. Optional quick note
3. Instant mood logging
4. Brief personalized insight

**Example**::
    
    Current mood (1-10): 6
    Quick note (optional): Stressed about meeting
    
    ✅ Mood logged: 6/10 (Neutral-Good)
    💡 Insight: Your mood often improves after breathing exercises
    🎯 Try: om qb (2-minute breathing)

Quick Breathing (qb)
~~~~~~~~~~~~~~~~~~~~

4-7-8 breathing technique with visual guidance::

    om qb
    om quick breathe

**Duration**: 2 minutes (4 cycles)
**Purpose**: Immediate stress relief and nervous system regulation

**Technique**:
- Inhale for 4 counts
- Hold for 7 counts  
- Exhale for 8 counts
- Repeat 4 times

**Features**:
- Visual breathing guide
- Calming color transitions
- Progress tracking
- Automatic session logging

Quick Gratitude (qg)
~~~~~~~~~~~~~~~~~~~~

30-second gratitude practice for mood enhancement::

    om qg
    om quick gratitude

**Duration**: 30 seconds
**Purpose**: Rapid mood boost through gratitude activation

**Process**:
1. Name one thing you're grateful for
2. Brief reflection on why
3. Gratitude logging
4. Streak tracking

**Example**::
    
    What are you grateful for right now?
    > My morning coffee
    
    Why does this matter to you?
    > It helps me start the day peacefully
    
    ✅ Gratitude logged! Current streak: 3 days
    💝 Gratitude boosts mood by an average of 23%

Quick Focus (qf)
~~~~~~~~~~~~~~~~

1-minute attention reset for concentration::

    om qf
    om quick focus

**Duration**: 1 minute
**Purpose**: Restore attention and mental clarity

**Technique**:
- 30 seconds mindful breathing
- 30 seconds intention setting
- Focus goal establishment
- Distraction acknowledgment

Quick Calm (qc)
~~~~~~~~~~~~~~~

90-second progressive relaxation for anxiety::

    om qc
    om quick calm

**Duration**: 90 seconds
**Purpose**: Rapid anxiety reduction and nervous system calming

**Process**:
- 30 seconds deep breathing
- 30 seconds muscle relaxation
- 30 seconds positive affirmation
- Calm state assessment

Quick Reset (qr)
~~~~~~~~~~~~~~~~

2-minute complete mental reset::

    om qr
    om quick reset

**Duration**: 2 minutes
**Purpose**: Comprehensive mental state restoration

**Components**:
- Breathing exercise (45 seconds)
- Gratitude moment (30 seconds)
- Intention setting (30 seconds)
- Energy assessment (15 seconds)

Additional Quick Actions
------------------------

Quick Stretch (qs)
~~~~~~~~~~~~~~~~~~

1-minute physical tension release::

    om qs
    om quick stretch

**Duration**: 1 minute
**Purpose**: Release physical tension affecting mental state

**Exercises**:
- Neck rolls (15 seconds)
- Shoulder shrugs (15 seconds)
- Deep breathing stretch (30 seconds)

Quick Energy (qe)
~~~~~~~~~~~~~~~~~

1-minute energy boost techniques::

    om qe
    om quick energy

**Duration**: 1 minute
**Purpose**: Natural energy enhancement

**Techniques**:
- Energizing breath work
- Quick movement
- Positive visualization
- Energy level assessment

Quick Affirmation (qa)
~~~~~~~~~~~~~~~~~~~~~~

30-second positive self-talk::

    om qa
    om quick affirmation

**Duration**: 30 seconds
**Purpose**: Rapid self-esteem and confidence boost

**Process**:
- Personalized affirmation delivery
- Repetition for reinforcement
- Belief rating
- Affirmation logging

Quick Grounding (qgr)
~~~~~~~~~~~~~~~~~~~~~

1-2 minute 5-4-3-2-1 grounding technique::

    om qgr
    om quick grounding

**Duration**: 1-2 minutes
**Purpose**: Anxiety management and present-moment awareness

**Technique**:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste

Quick Check-in (qch)
~~~~~~~~~~~~~~~~~~~~

1-minute complete wellness check::

    om qch
    om quick checkin

**Duration**: 1 minute
**Purpose**: Rapid overall wellness assessment

**Components**:
- Mood rating
- Energy level
- Stress assessment
- Quick recommendation

Quick Box Breathing (qbox)
~~~~~~~~~~~~~~~~~~~~~~~~~~

1-minute box breathing for focus::

    om qbox
    om quick box

**Duration**: 1 minute
**Purpose**: Enhanced focus and concentration

**Technique**:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts

Usage Patterns
--------------

Throughout the Day
~~~~~~~~~~~~~~~~~~

**Morning Routine**::
    
    om qm          # Check starting mood
    om qg          # Set grateful tone
    om qf          # Focus for the day

**Stress Moments**::
    
    om qb          # Immediate breathing relief
    om qc          # Calm anxiety
    om qgr         # Ground in present moment

**Transition Times**::
    
    om qr          # Reset between activities
    om qf          # Refocus attention
    om qe          # Boost energy

**Evening Wind-down**::
    
    om qg          # Gratitude for the day
    om qc          # Calm before rest
    om qm          # Check ending mood

Emergency Support
~~~~~~~~~~~~~~~~~

**High Anxiety**::
    
    om qgr         # 5-4-3-2-1 grounding
    om qb          # Breathing regulation
    om qc          # Progressive calming

**Low Mood**::
    
    om qg          # Gratitude boost
    om qa          # Positive affirmation
    om qe          # Energy enhancement

**Overwhelm**::
    
    om qr          # Complete reset
    om qf          # Restore focus
    om qch         # Wellness check

Data and Privacy
----------------

Session Logging
~~~~~~~~~~~~~~~

Quick actions automatically log:
- Session completion
- Duration and effectiveness
- Mood before/after ratings
- Streak information

Data Storage::

    ~/.om/quick_actions.json
    ~/.om/mood_data.json (for qm)
    ~/.om/gratitude_data.json (for qg)

Privacy Features:
- All data stays local
- No external transmission
- User-controlled retention
- Easy data deletion

Analytics
~~~~~~~~~

Track your quick action usage:
- Most effective techniques
- Usage patterns and timing
- Mood improvement metrics
- Streak achievements

Integration with om
-------------------

Dashboard Integration
~~~~~~~~~~~~~~~~~~~~~

Quick actions appear on your wellness dashboard:
- Daily completion tracking
- Effectiveness metrics
- Usage pattern insights
- Streak celebrations

AI Companion
~~~~~~~~~~~~

The AI companion uses quick action data:
- Personalized recommendations
- Pattern recognition
- Crisis intervention
- Progress celebrations

Gamification
~~~~~~~~~~~~

Quick actions contribute to:
- Achievement unlocks
- XP and level progression
- Streak tracking
- Daily challenges

Mental Health Coach
~~~~~~~~~~~~~~~~~~~

AI coaching incorporates quick action data:
- Effectiveness analysis
- Timing optimization
- Technique recommendations
- Progress insights

Customization
-------------

Personal Preferences
~~~~~~~~~~~~~~~~~~~~

Customize quick actions::

    om quick config

Options:
- Default session lengths
- Preferred techniques
- Reminder settings
- Progress tracking

Quick Action Aliases
~~~~~~~~~~~~~~~~~~~~

Create personal shortcuts::

    om quick alias "breathe" "qb"
    om quick alias "grateful" "qg"

Timing Adjustments
~~~~~~~~~~~~~~~~~~

Modify session durations::

    om qb --duration 3    # 3-minute breathing
    om qg --extended      # Extended gratitude
    om qf --short         # 30-second focus

Best Practices
--------------

Consistency
~~~~~~~~~~~

- Use quick actions daily
- Build them into routines
- Track effectiveness
- Celebrate streaks

Timing
~~~~~~

- Use qm for regular mood checks
- Use qb during stress spikes
- Use qg for mood boosts
- Use qf for attention restoration

Effectiveness
~~~~~~~~~~~~~

- Rate each session's helpfulness
- Notice which techniques work best
- Adjust timing based on results
- Combine techniques when needed

Integration
~~~~~~~~~~~

- Connect with longer practices
- Use as stepping stones to deeper work
- Combine with other om features
- Share insights with AI companion

Command Reference
-----------------

.. code-block:: bash

    # Core quick actions
    om qm                 # Quick mood check (10s)
    om qb                 # Quick breathing (2min)
    om qg                 # Quick gratitude (30s)
    om qf                 # Quick focus (1min)
    om qc                 # Quick calm (90s)
    om qr                 # Quick reset (2min)
    
    # Additional quick actions
    om qs                 # Quick stretch (1min)
    om qe                 # Quick energy (1min)
    om qa                 # Quick affirmation (30s)
    om qgr                # Quick grounding (1-2min)
    om qch                # Quick check-in (1min)
    om qbox               # Quick box breathing (1min)
    
    # Configuration
    om quick config       # Configure preferences
    om quick stats        # View usage statistics
    om quick help         # Quick actions help

Troubleshooting
---------------

**Quick Actions Not Working**
    - Check module installation
    - Verify data directory permissions
    - Try: `om quick --reset`

**Sessions Too Short/Long**
    - Adjust timing: `om qb --duration 3`
    - Configure defaults: `om quick config`
    - Use extended versions when available

**Data Not Saving**
    - Check ~/.om/ directory permissions
    - Verify disk space
    - Try: `om quick --repair-data`

**Effectiveness Issues**
    - Try different techniques
    - Adjust session timing
    - Combine multiple quick actions
    - Consult AI companion for suggestions

See Also
--------

* :doc:`breathing` - Extended breathing exercises
* :doc:`gratitude` - Comprehensive gratitude practices
* :doc:`mood_tracking` - Detailed mood analysis
* :doc:`wellness_dashboard` - Progress visualization
* :doc:`mental_health_coach` - AI-powered insights
