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hyperfocus-exit

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Give yourself a gentle, structured off-ramp from hyperfocus before it costs you sleep, meals, or the rest of your life. Use when asked I've been at this for hours, help me stop working, I can't pull myself away from this, or I lost track of time again. Produces a quick reality check on how long you've been at it and what you've neglected, a save-your-place ritual so stopping doesn't feel like losing progress, a graceful stopping point, and the transition to what you actually need to do next — because for some brains, stopping is harder than starting.

skills/hyperfocus-exit/SKILL.md

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# Hyperfocus Exit

Hyperfocus is a superpower with no brakes — you look up and it's dark, you haven't eaten, and you've blown past three things you meant to do. For many people (especially ADHD), *stopping* is the hard part, not starting. This gives a structured exit: a reality check, a way to save your place so leaving doesn't feel like abandoning progress, a clean stopping point, and a bridge to what you actually need next.

## What This Skill Produces

- **The reality check** — how long you've actually been at it and what got neglected (food, water, sleep, people, other commitments)
- **A save-your-place ritual** — capturing exactly where you are so stopping doesn't feel like losing the thread (the main reason people can't stop)
- **A graceful stopping point** — a natural place to break rather than an abrupt yank
- **The transition** — what you need to do right now (eat, move, sleep, that thing you forgot) and a gentle push into it
- **A return plan** — reassurance that you can pick this back up, so leaving is safe

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