shared.js

// shared.js — Pure, environment-agnostic constants and utilities
// Used by both the Chrome extension (popup.js, newtab.js)
// and the GitHub Pages web app (docs/app.js).
// No chrome.* APIs, no fetch, no DOM — pure data & logic only.

const PHASE_LABELS = {
    morning: '🌅 Morning Momentum',
    focus: '🎯 Deep Focus',
    wind_down: '🌙 Wind-Down',
    night: '✨ Night Calm'
};

const PHASE_GREETINGS = {
    morning: { sub: 'Good morning' },
    focus: { sub: 'Stay focused' },
    wind_down: { sub: 'Winding down' },
    night: { sub: 'Good night' }
};

const RESET_EXERCISES = [
    {
        title: '🫧 Box Breathing (1 min)',
        steps: [
            '<strong>Breathe IN</strong> for 4 counts…',
            '<strong>Hold</strong> for 4 counts…',
            '<strong>Breathe OUT</strong> for 4 counts…',
            '<strong>Hold</strong> for 4 counts…',
            'Repeat 3–4 times. Feel the calm return. 🌿'
        ]
    },
    {
        title: '🔍 5-4-3-2-1 Grounding',
        steps: [
            'Name <strong>5 things</strong> you can see right now.',
            'Name <strong>4 things</strong> you can touch.',
            'Name <strong>3 things</strong> you can hear.',
            'Name <strong>2 things</strong> you can smell.',
            'Name <strong>1 thing</strong> you can taste. You\'re here. 🌱'
        ]
    },
    {
        title: '🧘 Quick Body Scan',
        steps: [
            'Close your eyes. Take one slow breath.',
            'Notice your <strong>shoulders</strong>. Let them drop.',
            'Notice your <strong>hands</strong>. Unclench them.',
            'Notice your <strong>jaw</strong>. Soften it.',
            'Feel your feet on the floor. You are grounded. ✨'
        ]
    },
    {
        title: '🎯 One-Minute Reset',
        steps: [
            'Write down the <strong>one thing</strong> that matters most right now.',
            'Everything else can wait.',
            'Take 3 deep breaths.',
            'Start with just <strong>one sentence</strong>.',
            'Momentum will follow. 💪'
        ]
    }
];

const FALLBACK_QUOTES = [
    { text: 'Take a breath. You\'re doing better than you think.', author: 'PulseCheck' },
    { text: 'Almost everything will work again if you unplug it for a few minutes — including you.', author: 'Anne Lamott' },
    { text: 'You don\'t have to be positive all the time. It\'s perfectly okay to feel sad, angry, annoyed, or anxious.', author: 'Lori Deschene' },
    { text: 'Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.', author: 'Oprah Winfrey' },
    { text: 'In the middle of difficulty lies opportunity.', author: 'Albert Einstein' },
    { text: 'The present moment is the only moment available to us, and it is the door to all moments.', author: 'Thich Nhat Hanh' },
    { text: 'You are enough, just as you are.', author: 'Meghan Markle' },
    { text: 'Progress, not perfection.', author: 'PulseCheck' },
];

/** Returns the current phase name based on local time. */
function getCurrentPhase() {
    const h = new Date().getHours();
    if (h >= 6 && h < 10) return 'morning';
    if (h >= 10 && h < 17) return 'focus';
    if (h >= 17 && h < 22) return 'wind_down';
    return 'night';
}

/** Formats a millisecond duration as MM:SS. */
function formatTime(ms) {
    const totalSec = Math.max(0, Math.ceil(ms / 1000));
    const m = Math.floor(totalSec / 60).toString().padStart(2, '0');
    const s = (totalSec % 60).toString().padStart(2, '0');
    return `${m}:${s}`;
}

/** Returns a random reset exercise. */
function getRandomExercise() {
    return RESET_EXERCISES[Math.floor(Math.random() * RESET_EXERCISES.length)];
}

/** Returns a random fallback quote. */
function getRandomFallbackQuote() {
    return FALLBACK_QUOTES[Math.floor(Math.random() * FALLBACK_QUOTES.length)];
}