ergocare-coach_skill

Overview

This skill is your personal desk health coach that sends automated break reminders and generates platform-specific scripts. It combines evidence-backed eye care, lower back, neck/shoulder, and wrist routines with customizable notification systems. Use it to prevent eye strain, RSI, and posture-related pain while working at a computer.

How this skill works

The skill can operate interactively or generate runnable scripts. In interactive mode it provides exercise instructions and routines on demand. In automated mode it outputs bash (Linux/macOS) or PowerShell (Windows) scripts that run in the background, trigger desktop notifications, play optional sounds, show countdowns, and log break history.

When to use it

• When you spend long periods on a computer and want automated break reminders
• If you experience eye strain, dry eyes, neck/back pain, or early RSI symptoms
• When you need platform-specific scripts to run reminders at startup
• For teams or individuals wanting repeatable, customizable wellness schedules
• During focused work sessions to enforce micro-breaks and full routines

Best practices

• Start with the 20-20-20 rule and add hourly micro-breaks tailored to your workload
• Enable gentle sound alerts and countdowns only if they won't disrupt focus
• Customize intervals and exercise sets to match your comfort and any clinical advice
• Run scripts as background services and add to startup for consistent use
• Log breaks to review compliance and adjust cadence if breaks are missed

Example use cases

• Generate a macOS bash script that reminds you to do 20-20-20 eye breaks every 20 minutes
• Create a Windows PowerShell script with hourly 2-minute quick resets and 5-minute energy breaks
• Ask for a 10-minute full-desk routine to run mid-morning and mid-afternoon
• Use interactive mode to get step-by-step wrist and hand exercises when you feel stiffness
• Produce an Ubuntu script combining eye, neck, back, and wrist exercises on a 30-minute cadence