Changelog, README link, countdown: 5min→3min 1/min, 3min→1min every 30s

- Add CHANGELOG.md with recent features and changes
- README: add Changelog section referencing CHANGELOG.md
- Countdown flash: 5min→3min once per minute, 3min→1min every 30s, last minute unchanged

Co-authored-by: Cursor <cursoragent@cursor.com>

CHANGELOG.md

@@ -0,0 +1,22 @@
+# Changelog
+
+All notable changes to Pommedoro are documented here.
+
+## Unreleased
+
+### Added
+
+- **Work log** — Today's work log view (menu: View Work Log) with intervals, intent, reflection, and suggestion feedback. Permanent log file at `~/Documents/pommedoro/worklog.log`; in-app view shows today only. Copy and "Back to Work" from the log screen.
+- **Intent pre-fill** — On the "Ready when you are" reflection/planning screen, the "What do you intend to work on next?" field is pre-filled with your current or last intent from today's log.
+
+### Changed
+
+- **Pause / Resume** — Menu bar item toggles to "Resume" when paused; state is visible at a glance.
+- **Back to work** — "Pause" and "Continue" from the break/ready overlay no longer reset the countdown when you're mid-interval; remaining time is preserved.
+- **Countdown flash schedule** — From 5 minutes: one flash per minute until 3 minutes, then every 30 seconds until 1 minute, then the existing last-minute pattern (every 10s → 5s → 2s, last 5s solid). See [README.md](README.md#phase-1-escalating-awareness).
+
+### Technical
+
+- Countdown pulse logic moved into `CountdownPulseSchedule`; shared by work and break.
+- `KeyableWindow` for overlay text input (reflection/intent fields).
+- Break flow: suggestion feedback, wellness reflection, then reflection + intent screen with Pause | Finish Day | Continue.

README.md

@@ -78,6 +78,11 @@ The actionable suggestions matter too. "Take a break" is an instruction with no
 - **Launch at Login** via macOS LaunchAgent
 - **Native macOS app** — no Electron, no web views, just AppKit
 
+## Changelog
+
+See [CHANGELOG.md](CHANGELOG.md) for release history and recent changes.
+
+
 ## Install
 
 Download the latest DMG directly:

Sources/Pommedoro/CountdownPulseSchedule.swift

@@ -1,7 +1,7 @@
 import Foundation
 
 /// Single source of truth for countdown pulse timing. Used by both default and debug modes
-/// First 30s: blink every 10s; next 15s: every 5s; next 10s: every 2s; last 5s: solid.
+/// 5 min→3 min: once per minute; 3 min→1 min: every 30s; last minute: every 10s→5s→2s; last 5s: solid.
 enum CountdownPulseSchedule {
 
     /// Whether we are in the "flashing" phase (remaining within countdown window).
@@ -10,14 +10,16 @@ enum CountdownPulseSchedule {
         return remainingSeconds <= effective && remainingSeconds > 0
     }
 
-    /// Whether to trigger a blink this second. Same logic for debug and default.
-    /// First 30s remaining: every 10s; next 15s: every 5s; next 10s: every 2s; last 5s: solid.
+    /// Whether to trigger a blink this second.
+    /// 5 min→3 min: once per minute; 3 min→1 min: every 30s; last minute: every 10s, then 5s, then 2s; last 5s: solid.
     static func shouldBlink(remainingSeconds: Int) -> Bool {
         let s = remainingSeconds
         if s <= 5 { return false }           // last 5: solid
-        if s <= 15 { return s % 2 == 0 }     // next 10: every 2s (14,12,10,8,6)
-        if s <= 30 { return s % 5 == 0 }     // next 15: every 5s (30,25,20,15)
-        return s % 10 == 0                   // first 30: every 10s (60,50,40,30,…)
+        if s <= 15 { return s % 2 == 0 }     // 6–15: every 2s
+        if s <= 30 { return s % 5 == 0 }     // 16–30: every 5s
+        if s <= 60 { return s % 10 == 0 }    // 31–60: every 10s (last minute)
+        if s <= 180 { return s % 30 == 0 }   // 61–180: every 30s (last 3 min)
+        return s % 60 == 0                  // 181–300: once per minute (5 min → 3 min)
     }
 
     /// When remaining <= 5, show solid overlay instead of blinking.