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/AppDelegate.swift

@@ -13,6 +13,7 @@ class AppDelegate: NSObject, NSApplicationDelegate {
     var statusMenuItem: NSMenuItem!
     var debugMenuItem: NSMenuItem!
     var launchAtLoginMenuItem: NSMenuItem!
+    var pauseMenuItem: NSMenuItem!
     var settingsMenuBuilder: SettingsMenuBuilder!
 
     // Overlay windows
@@ -32,8 +33,21 @@ class AppDelegate: NSObject, NSApplicationDelegate {
     var breakRemainingSeconds: Int = 300
     var breakCountdownLabels: [NSTextField] = []
 
+    // Work log tracking
+    var currentIntervalStartDate: Date?
+    var currentIntent: String?
+    var intervalCompleted: Bool = false
+    var currentSuggestionFeedback: SuggestionFeedback?
+    var currentWellnessReflection: WellnessReflection?
+
+    // Text fields on ready screen (held for reading values)
+    var reflectionField: NSTextField?
+    var intentField: NSTextField?
+
     func applicationDidFinishLaunching(_ notification: Notification) {
         remainingSeconds = workTimerDuration
+        currentIntervalStartDate = Date()
+        WorkLogStore.shared.clearOldEntries()
         setupStatusBar()
         setupWindows()
         startCountdown()
@@ -67,38 +81,17 @@ class AppDelegate: NSObject, NSApplicationDelegate {
             self.remainingSeconds -= 1
             self.updateStatusBar()
 
-            if self.remainingSeconds <= self.countdownDuration && self.remainingSeconds > 0 {
-                let s = self.remainingSeconds
-
-                if s > 60 {
-                    let shouldBlink: Bool
-                    if s > 180 {
-                        shouldBlink = (s % 60 == 0)
-                    } else {
-                        shouldBlink = (s % 30 == 0)
-                    }
-                    if shouldBlink { self.triggerBlink() }
-                } else if s > 5 {
-                    let shouldBlink: Bool
-                    if s > 30 {
-                        shouldBlink = (s % 10 == 0)
-                    } else if s > 10 {
-                        shouldBlink = (s % 5 == 0)
-                    } else {
-                        shouldBlink = (s % 2 == 0)
-                    }
-                    if shouldBlink { self.triggerBlink() }
-                } else {
-                    if !self.isSolid { self.makeSolid() }
-                }
-
-                if s <= 10 {
+            if CountdownPulseSchedule.isInCountdownPhase(remainingSeconds: self.remainingSeconds, countdownDuration: self.countdownDuration, workTimerDuration: self.workTimerDuration) {
+                let effective = min(self.countdownDuration, self.workTimerDuration)
+                self.applyPulseSchedule(remainingSeconds: self.remainingSeconds, totalSeconds: effective)
+                if self.remainingSeconds <= 10 {
                     self.showCountdownPills()
                     self.updateCountdownLabels()
                 }
             }
 
             if self.remainingSeconds <= 0 {
+                self.intervalCompleted = true
                 self.showFullOverlay()
             }
         }
@@ -110,11 +103,24 @@ class AppDelegate: NSObject, NSApplicationDelegate {
     }
 
     @objc func pauseFromOverlay() {
+        saveCurrentInterval()
         isPaused = true
         breakTimer?.invalidate()
-        updateStatusBar()
-        resetOverlayToGradient()
         breakCountdownLabels.removeAll()
+        // Only reset to full duration if the interval actually completed;
+        // otherwise preserve remaining time so the user can resume mid-countdown.
+        if remainingSeconds <= 0 {
+            remainingSeconds = workTimerDuration
+            currentIntervalStartDate = Date()
+            currentIntent = nil
+            intervalCompleted = false
+        }
+        isSolid = false
+        resetOverlayToGradient()
+        hideCountdownPills()
+        for window in countdownWindows { window.orderFrontRegardless() }
+        startCountdown()
+        updateStatusBar()
     }
 
     @objc func toggleDebugMode() {
@@ -128,6 +134,10 @@ class AppDelegate: NSObject, NSApplicationDelegate {
         isSolid = false
         isPaused = false
 
+        currentIntervalStartDate = Date()
+        currentIntent = nil
+        intervalCompleted = false
+
         resetOverlayToGradient()
         hideCountdownPills()
         for window in countdownWindows { window.orderFrontRegardless() }
@@ -146,6 +156,7 @@ class AppDelegate: NSObject, NSApplicationDelegate {
     }
 
     @objc func closePommedoro() {
+        saveCurrentInterval()
         countdownTimer?.invalidate()
         breakTimer?.invalidate()
         for window in overlayWindows { window.orderOut(nil) }
@@ -154,12 +165,26 @@ class AppDelegate: NSObject, NSApplicationDelegate {
     }
 
     @objc func resumePommedoro() {
+        saveCurrentInterval()
+
         isPaused = false
-        remainingSeconds = workTimerDuration
         isSolid = false
         breakTimer?.invalidate()
         breakCountdownLabels.removeAll()
 
+        // Only reset to full duration if the interval completed;
+        // otherwise preserve remaining time so the user resumes mid-countdown.
+        if remainingSeconds <= 0 || intervalCompleted {
+            remainingSeconds = workTimerDuration
+            intervalCompleted = false
+            currentIntervalStartDate = Date()
+            // Carry forward the next intent
+            let nextIntent = intentField?.stringValue.trimmingCharacters(in: .whitespacesAndNewlines)
+            currentIntent = (nextIntent?.isEmpty == false) ? nextIntent : nil
+        }
+        reflectionField = nil
+        intentField = nil
+
         resetOverlayToGradient()
         hideCountdownPills()
         for window in countdownWindows { window.orderFrontRegardless() }
@@ -169,10 +194,78 @@ class AppDelegate: NSObject, NSApplicationDelegate {
     }
 
     @objc func dismissSuggestion() {
+        currentSuggestionFeedback = .dismissed
         SuggestionManager.shared.dismiss(suggestion: currentSuggestion)
         resumePommedoro()
     }
 
+    // MARK: - Work Log Helpers
+
+    func saveCurrentInterval() {
+        guard let startDate = currentIntervalStartDate else { return }
+        let elapsed = Int(Date().timeIntervalSince(startDate))
+        let reflection = reflectionField?.stringValue.trimmingCharacters(in: .whitespacesAndNewlines)
+
+        let entry = WorkLogEntry(
+            date: startDate,
+            durationSeconds: elapsed,
+            intent: currentIntent,
+            completed: intervalCompleted,
+            reflection: (reflection?.isEmpty == false) ? reflection : nil,
+            additionalNotes: nil,
+            suggestion: currentSuggestion.isEmpty ? nil : currentSuggestion,
+            suggestionFeedback: currentSuggestionFeedback,
+            wellnessReflection: currentWellnessReflection
+        )
+        WorkLogStore.shared.addEntry(entry)
+        currentIntervalStartDate = nil
+        currentSuggestionFeedback = nil
+        currentWellnessReflection = nil
+    }
+
+    @objc func showWorkLog() {
+        saveCurrentInterval()
+        countdownTimer?.invalidate()
+        breakTimer?.invalidate()
+        breakCountdownLabels.removeAll()
+
+        for (i, window) in overlayWindows.enumerated() {
+            window.ignoresMouseEvents = false
+            WorkLogViewBuilder.build(in: window, isPrimary: i == 0, delegate: self)
+            NSAnimationContext.runAnimationGroup { ctx in
+                ctx.duration = 0.3
+                window.animator().alphaValue = 1.0
+            }
+        }
+    }
+
+    @objc func dismissWorkLogAndResume() {
+        isPaused = false
+        remainingSeconds = workTimerDuration
+        isSolid = false
+        intervalCompleted = false
+        breakTimer?.invalidate()
+        breakCountdownLabels.removeAll()
+
+        currentIntent = nil
+        currentIntervalStartDate = Date()
+        reflectionField = nil
+        intentField = nil
+
+        resetOverlayToGradient()
+        hideCountdownPills()
+        for window in countdownWindows { window.orderFrontRegardless() }
+
+        startCountdown()
+        NotificationManager.shared.postCycleStarted(durationMinutes: workTimerDuration / 60)
+    }
+
+    @objc func copyWorkLog() {
+        let text = WorkLogStore.shared.todayLogAsText()
+        NSPasteboard.general.clearContents()
+        NSPasteboard.general.setString(text, forType: .string)
+    }
+
     func applicationShouldTerminateAfterLastWindowClosed(_ sender: NSApplication) -> Bool {
         return false
     }

Sources/Pommedoro/BreakScreens.swift

@@ -16,7 +16,6 @@ extension AppDelegate {
         for (i, window) in overlayWindows.enumerated() {
             window.ignoresMouseEvents = false
             buildSuggestionScreen(window: window, isPrimary: i == 0)
-
             NSAnimationContext.runAnimationGroup { ctx in
                 ctx.duration = 0.3
                 window.animator().alphaValue = 1.0
@@ -49,6 +48,19 @@ extension AppDelegate {
         Settings.shared.gradientColor.withAlphaComponent(0.85)
     }
 
+    /// Replaces overlay with suggestion UI. Called when break countdown reaches 0 (same pulse schedule as work).
+    func showSuggestionScreen() {
+        for window in countdownWindows { window.orderOut(nil) }
+        for (i, window) in overlayWindows.enumerated() {
+            window.ignoresMouseEvents = false
+            buildSuggestionScreen(window: window, isPrimary: i == 0)
+            NSAnimationContext.runAnimationGroup { ctx in
+                ctx.duration = 0.3
+                window.animator().alphaValue = 1.0
+            }
+        }
+    }
+
     func buildSuggestionScreen(window: NSWindow, isPrimary: Bool) {
         let size = window.frame.size
         let view = NSView(frame: NSRect(origin: .zero, size: size))
@@ -84,7 +96,7 @@ extension AppDelegate {
             closeBtn.bezelStyle = .rounded
             closeBtn.font = NSFont.systemFont(ofSize: 14, weight: .medium)
             closeBtn.target = self
-            closeBtn.action = #selector(closePommedoro)
+            closeBtn.action = #selector(showWorkLog)
             view.addSubview(closeBtn)
 
             let continueWorkingBtn = NSButton(frame: NSRect(x: (size.width - 200) / 2, y: size.height / 2 - 50, width: 200, height: 50))
@@ -115,7 +127,7 @@ extension AppDelegate {
             nextTimeBtn.bezelStyle = .rounded
             nextTimeBtn.font = NSFont.systemFont(ofSize: 16, weight: .semibold)
             nextTimeBtn.target = self
-            nextTimeBtn.action = #selector(resumePommedoro)
+            nextTimeBtn.action = #selector(skipSuggestion)
             view.addSubview(nextTimeBtn)
 
             let dontSuggestBtn = NSButton(frame: NSRect(x: startX + (btnW + gap) * 2, y: btnY, width: btnW, height: btnH))
@@ -130,7 +142,13 @@ extension AppDelegate {
         window.contentView = view
     }
 
+    @objc func skipSuggestion() {
+        currentSuggestionFeedback = .skipped
+        resumePommedoro()
+    }
+
     @objc func didSuccess() {
+        currentSuggestionFeedback = .didIt
         breakCountdownLabels.removeAll()
         let bgColor = breakScreenColor
 
@@ -180,7 +198,7 @@ extension AppDelegate {
                 closeBtn.bezelStyle = .rounded
                 closeBtn.font = NSFont.systemFont(ofSize: 14, weight: .medium)
                 closeBtn.target = self
-                closeBtn.action = #selector(closePommedoro)
+                closeBtn.action = #selector(showWorkLog)
                 view.addSubview(closeBtn)
 
                 let reflY = size.height / 2 - 60
@@ -195,7 +213,7 @@ extension AppDelegate {
                 greatBtn.bezelStyle = .rounded
                 greatBtn.font = NSFont.systemFont(ofSize: 15, weight: .medium)
                 greatBtn.target = self
-                greatBtn.action = #selector(reflectionDone)
+                greatBtn.action = #selector(reflectionGreat)
                 view.addSubview(greatBtn)
 
                 let okBtn = NSButton(frame: NSRect(x: startX + btnW + gap, y: reflY, width: btnW, height: btnH))
@@ -203,7 +221,7 @@ extension AppDelegate {
                 okBtn.bezelStyle = .rounded
                 okBtn.font = NSFont.systemFont(ofSize: 15, weight: .medium)
                 okBtn.target = self
-                okBtn.action = #selector(reflectionDone)
+                okBtn.action = #selector(reflectionSame)
                 view.addSubview(okBtn)
 
                 let notBtn = NSButton(frame: NSRect(x: startX + (btnW + gap) * 2, y: reflY, width: btnW, height: btnH))
@@ -211,7 +229,7 @@ extension AppDelegate {
                 notBtn.bezelStyle = .rounded
                 notBtn.font = NSFont.systemFont(ofSize: 15, weight: .medium)
                 notBtn.target = self
-                notBtn.action = #selector(reflectionDone)
+                notBtn.action = #selector(reflectionNotReally)
                 view.addSubview(notBtn)
             }
 
@@ -219,8 +237,14 @@ extension AppDelegate {
         }
     }
 
+    @objc func reflectionGreat() { currentWellnessReflection = .great; reflectionDone() }
+    @objc func reflectionSame() { currentWellnessReflection = .same; reflectionDone() }
+    @objc func reflectionNotReally() { currentWellnessReflection = .notReally; reflectionDone() }
+
     @objc func reflectionDone() {
         breakCountdownLabels.removeAll()
+        reflectionField = nil
+        intentField = nil
         let bgColor = breakScreenColor
 
         for (i, window) in overlayWindows.enumerated() {
@@ -248,7 +272,7 @@ extension AppDelegate {
             msg.sizeToFit()
             msg.frame.origin = CGPoint(
                 x: (size.width - msg.frame.width) / 2,
-                y: (size.height / 2) + 40
+                y: (size.height / 2) + 120
             )
             view.addSubview(msg)
 
@@ -258,15 +282,95 @@ extension AppDelegate {
                 closeBtn.bezelStyle = .rounded
                 closeBtn.font = NSFont.systemFont(ofSize: 14, weight: .medium)
                 closeBtn.target = self
-                closeBtn.action = #selector(closePommedoro)
+                closeBtn.action = #selector(showWorkLog)
                 view.addSubview(closeBtn)
 
-                let btnW: CGFloat = 180
+                // Reflection text field
+                let fieldW: CGFloat = 560
+                let fieldH: CGFloat = 48
+
+                let reflLabel = NSTextField(labelWithString: "What did you accomplish this interval?")
+                reflLabel.font = NSFont.systemFont(ofSize: 18, weight: .medium)
+                reflLabel.textColor = NSColor.white.withAlphaComponent(0.9)
+                reflLabel.alignment = .center
+                reflLabel.sizeToFit()
+                reflLabel.frame.origin = CGPoint(
+                    x: (size.width - reflLabel.frame.width) / 2,
+                    y: (size.height / 2) + 76
+                )
+                view.addSubview(reflLabel)
+
+                let reflField = NSTextField(frame: NSRect(
+                    x: (size.width - fieldW) / 2,
+                    y: (size.height / 2) + 24,
+                    width: fieldW,
+                    height: fieldH
+                ))
+                reflField.placeholderString = "Optional — jot down what you worked on"
+                reflField.font = NSFont.systemFont(ofSize: 20)
+                reflField.alignment = .center
+                reflField.bezelStyle = .roundedBezel
+                reflField.isBordered = true
+                reflField.drawsBackground = true
+                reflField.backgroundColor = NSColor.textBackgroundColor
+                reflField.textColor = NSColor.labelColor
+                reflField.wantsLayer = true
+                reflField.layer?.cornerRadius = 10
+                reflField.focusRingType = .default
+                reflField.isEditable = true
+                reflField.isSelectable = true
+                view.addSubview(reflField)
+                self.reflectionField = reflField
+
+                // Intent text field
+                let intentLabel = NSTextField(labelWithString: "What do you intend to work on next?")
+                intentLabel.font = NSFont.systemFont(ofSize: 18, weight: .medium)
+                intentLabel.textColor = NSColor.white.withAlphaComponent(0.9)
+                intentLabel.alignment = .center
+                intentLabel.sizeToFit()
+                intentLabel.frame.origin = CGPoint(
+                    x: (size.width - intentLabel.frame.width) / 2,
+                    y: (size.height / 2) - 10
+                )
+                view.addSubview(intentLabel)
+
+                let intField = NSTextField(frame: NSRect(
+                    x: (size.width - fieldW) / 2,
+                    y: (size.height / 2) - 62,
+                    width: fieldW,
+                    height: fieldH
+                ))
+                intField.placeholderString = "Optional — set your intention for the next interval"
+                intField.font = NSFont.systemFont(ofSize: 20)
+                intField.alignment = .center
+                intField.bezelStyle = .roundedBezel
+                intField.isBordered = true
+                intField.drawsBackground = true
+                intField.backgroundColor = NSColor.textBackgroundColor
+                intField.textColor = NSColor.labelColor
+                intField.wantsLayer = true
+                intField.layer?.cornerRadius = 10
+                intField.focusRingType = .default
+                intField.isEditable = true
+                intField.isSelectable = true
+                view.addSubview(intField)
+                self.intentField = intField
+
+                // Pre-fill with the current or most recent intent from today
+                if let intent = self.currentIntent, !intent.isEmpty {
+                    intField.stringValue = intent
+                } else if let lastIntent = WorkLogStore.shared.lastTodayIntent() {
+                    intField.stringValue = lastIntent
+                }
+
+                // Buttons row: Pause | Finish Day | Continue
+                let btnW: CGFloat = 160
                 let btnH: CGFloat = 50
-                let gap: CGFloat = 24
-                let totalW = btnW * 2 + gap
+                let gap: CGFloat = 20
+                let btnCount: CGFloat = 3
+                let totalW = btnW * btnCount + gap * (btnCount - 1)
                 let startX = (size.width - totalW) / 2
-                let btnY = size.height / 2 - 50
+                let btnY = size.height / 2 - 140
 
                 let pauseBtn = NSButton(frame: NSRect(x: startX, y: btnY, width: btnW, height: btnH))
                 pauseBtn.title = "Pause"
@@ -276,7 +380,15 @@ extension AppDelegate {
                 pauseBtn.action = #selector(pauseFromOverlay)
                 view.addSubview(pauseBtn)
 
-                let continueBtn = NSButton(frame: NSRect(x: startX + btnW + gap, y: btnY, width: btnW, height: btnH))
+                let finishBtn = NSButton(frame: NSRect(x: startX + btnW + gap, y: btnY, width: btnW, height: btnH))
+                finishBtn.title = "Finish Day"
+                finishBtn.bezelStyle = .rounded
+                finishBtn.font = NSFont.systemFont(ofSize: 18, weight: .semibold)
+                finishBtn.target = self
+                finishBtn.action = #selector(showWorkLog)
+                view.addSubview(finishBtn)
+
+                let continueBtn = NSButton(frame: NSRect(x: startX + (btnW + gap) * 2, y: btnY, width: btnW, height: btnH))
                 continueBtn.title = "Continue"
                 continueBtn.bezelStyle = .rounded
                 continueBtn.font = NSFont.systemFont(ofSize: 18, weight: .semibold)
@@ -286,6 +398,13 @@ extension AppDelegate {
             }
 
             window.contentView = view
+
+            if i == 0 {
+                window.makeKeyAndOrderFront(nil)
+                if let field = self.reflectionField {
+                    window.makeFirstResponder(field)
+                }
+            }
         }
     }
 }

Sources/Pommedoro/CountdownPulseSchedule.swift

@@ -0,0 +1,50 @@
+import Foundation
+
+/// Single source of truth for countdown pulse timing. Used by both default and debug modes
+/// 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).
+    static func isInCountdownPhase(remainingSeconds: Int, countdownDuration: Int, workTimerDuration: Int) -> Bool {
+        let effective = min(countdownDuration, workTimerDuration)
+        return remainingSeconds <= effective && remainingSeconds > 0
+    }
+
+    /// 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 }     // 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.
+    static func shouldBeSolid(remainingSeconds: Int) -> Bool {
+        return remainingSeconds > 0 && remainingSeconds <= 5
+    }
+
+    /// Blink animation durations (seconds). Single place so overlay timing matches schedule.
+    struct BlinkDurations {
+        var fadeIn: Double
+        var hold: Double
+        var fadeOut: Double
+    }
+
+    static func blinkDurations(remainingSeconds: Int, durationScale: Double) -> BlinkDurations {
+        let scale = durationScale
+        if remainingSeconds > 60 {
+            return BlinkDurations(fadeIn: 1.0 * scale, hold: 0.8 * scale, fadeOut: 1.0 * scale)
+        }
+        if remainingSeconds > 30 {
+            return BlinkDurations(fadeIn: 0.8 * scale, hold: 0.6 * scale, fadeOut: 0.8 * scale)
+        }
+        if remainingSeconds > 10 {
+            return BlinkDurations(fadeIn: 0.5 * scale, hold: 0.4 * scale, fadeOut: 0.6 * scale)
+        }
+        return BlinkDurations(fadeIn: 0.3 * scale, hold: 0.3 * scale, fadeOut: 0.4 * scale)
+    }
+}

Sources/Pommedoro/OverlayWindows.swift

@@ -1,10 +1,16 @@
 import AppKit
 
+/// Borderless NSWindow subclass that can become key, allowing text field input.
+class KeyableWindow: NSWindow {
+    override var canBecomeKey: Bool { true }
+    override var canBecomeMain: Bool { true }
+}
+
 extension AppDelegate {
 
     func setupWindows() {
         for screen in NSScreen.screens {
-            let window = NSWindow(
+            let window = KeyableWindow(
                 contentRect: screen.frame,
                 styleMask: .borderless,
                 backing: .buffered,
@@ -87,31 +93,30 @@ extension AppDelegate {
         for label in countdownLabels { label.stringValue = text }
     }
 
-    func triggerBlink() {
+    /// Single entry point for pulse schedule. Used by both work countdown and break.
+    func applyPulseSchedule(remainingSeconds: Int, totalSeconds: Int) {
+        if CountdownPulseSchedule.shouldBeSolid(remainingSeconds: remainingSeconds) {
+            if !isSolid { makeSolid() }
+        } else if CountdownPulseSchedule.shouldBlink(remainingSeconds: remainingSeconds) {
+            triggerBlink(remainingSeconds: remainingSeconds, totalSeconds: totalSeconds)
+        }
+    }
+
+    func triggerBlink(remainingSeconds: Int, totalSeconds: Int) {
         let settings = Settings.shared
         let scale = CGFloat(settings.intensityScale)
         let durationScale = settings.blinkDurationScale
 
-        // Intensity scales across the effective countdown window (capped to work timer)
-        let effectiveCountdown = min(countdownDuration, workTimerDuration)
-        let countdownElapsed = Double(effectiveCountdown - remainingSeconds)
-        let countdownTotal = Double(effectiveCountdown)
+        let countdownElapsed = Double(totalSeconds - remainingSeconds)
+        let countdownTotal = Double(totalSeconds)
         let progress = min(max(countdownElapsed / countdownTotal, 0.0), 1.0)
         let baseIntensity = 0.15 + (0.60 * progress) // 0.15 at start, up to 0.75 at 0:00
         let intensity = min(baseIntensity * Double(scale), 1.0)
 
-        let fadeIn: Double
-        let hold: Double
-        let fadeOut: Double
-        if remainingSeconds > 60 {
-            fadeIn = 1.0 * durationScale; hold = 0.8 * durationScale; fadeOut = 1.0 * durationScale
-        } else if remainingSeconds > 30 {
-            fadeIn = 0.8 * durationScale; hold = 0.6 * durationScale; fadeOut = 0.8 * durationScale
-        } else if remainingSeconds > 10 {
-            fadeIn = 0.5 * durationScale; hold = 0.4 * durationScale; fadeOut = 0.6 * durationScale
-        } else {
-            fadeIn = 0.3 * durationScale; hold = 0.3 * durationScale; fadeOut = 0.4 * durationScale
-        }
+        let d = CountdownPulseSchedule.blinkDurations(remainingSeconds: remainingSeconds, durationScale: durationScale)
+        let fadeIn = d.fadeIn
+        let hold = d.hold
+        let fadeOut = d.fadeOut
 
         let color = settings.gradientColor
 

Sources/Pommedoro/StatusBar.swift

@@ -16,13 +16,16 @@ extension AppDelegate {
         statusMenuItem.isEnabled = false
         menu.addItem(statusMenuItem)
         menu.addItem(NSMenuItem.separator())
-        menu.addItem(NSMenuItem(title: "Pause", action: #selector(togglePause), keyEquivalent: "p"))
+        pauseMenuItem = NSMenuItem(title: "Pause", action: #selector(togglePause), keyEquivalent: "p")
+        menu.addItem(pauseMenuItem)
         menu.addItem(NSMenuItem.separator())
 
         // Settings submenu with inline sliders and color picker
         settingsMenuBuilder = SettingsMenuBuilder()
         menu.addItem(settingsMenuBuilder.buildSettingsSubmenu())
 
+        menu.addItem(NSMenuItem.separator())
+        menu.addItem(NSMenuItem(title: "View Work Log", action: #selector(showWorkLog), keyEquivalent: "w"))
         menu.addItem(NSMenuItem.separator())
         debugMenuItem = NSMenuItem(title: "Debug Mode", action: #selector(toggleDebugMode), keyEquivalent: "d")
         debugMenuItem.state = isDebugMode ? .on : .off
@@ -50,5 +53,6 @@ extension AppDelegate {
         let prefix = isPaused ? "⏸" : "🍅"
         statusItem.button?.title = "\(prefix) \(time)"
         statusMenuItem.title = isPaused ? "Pommedoro: Paused" : "Pommedoro: Running"
+        pauseMenuItem.title = isPaused ? "Resume" : "Pause"
     }
 }

Sources/Pommedoro/WorkLog.swift

@@ -0,0 +1,212 @@
+import Foundation
+
+// MARK: - Suggestion Feedback
+
+enum SuggestionFeedback: String, Codable {
+    case didIt          // "Success!" then any reflection
+    case skipped        // "Next Time"
+    case dismissed      // "Don't Suggest" (removed from pool)
+}
+
+enum WellnessReflection: String, Codable {
+    case great      // "Feeling Great"
+    case same       // "About the Same"
+    case notReally  // "Not Really"
+}
+
+// MARK: - Work Log Entry
+
+struct WorkLogEntry: Codable, Identifiable {
+    let id: UUID
+    let date: Date
+    let durationSeconds: Int
+    let intent: String?
+    let completed: Bool
+    let reflection: String?
+    let additionalNotes: String?
+    let suggestion: String?
+    let suggestionFeedback: SuggestionFeedback?
+    let wellnessReflection: WellnessReflection?
+
+    init(
+        id: UUID = UUID(),
+        date: Date,
+        durationSeconds: Int,
+        intent: String?,
+        completed: Bool,
+        reflection: String?,
+        additionalNotes: String?,
+        suggestion: String? = nil,
+        suggestionFeedback: SuggestionFeedback? = nil,
+        wellnessReflection: WellnessReflection? = nil
+    ) {
+        self.id = id
+        self.date = date
+        self.durationSeconds = durationSeconds
+        self.intent = intent
+        self.completed = completed
+        self.reflection = reflection
+        self.additionalNotes = additionalNotes
+        self.suggestion = suggestion
+        self.suggestionFeedback = suggestionFeedback
+        self.wellnessReflection = wellnessReflection
+    }
+}
+
+// MARK: - Work Log Store
+
+class WorkLogStore {
+    static let shared = WorkLogStore()
+
+    private let key = "pommedoro.workLog"
+    private let defaults = UserDefaults.standard
+    private let encoder = JSONEncoder()
+    private let decoder = JSONDecoder()
+
+    private var lastLoggedDay: String?
+
+    private(set) var entries: [WorkLogEntry] = []
+
+    private static var workLogFileURL: URL {
+        FileManager.default.homeDirectoryForCurrentUser
+            .appendingPathComponent("Documents", isDirectory: true)
+            .appendingPathComponent("pommedoro", isDirectory: true)
+            .appendingPathComponent("worklog.log", isDirectory: false)
+    }
+
+    private init() {
+        load()
+        clearOldEntries()
+    }
+
+    func addEntry(_ entry: WorkLogEntry) {
+        entries.append(entry)
+        save()
+        appendEntryToFile(entry)
+    }
+
+    func todayEntries() -> [WorkLogEntry] {
+        let calendar = Calendar.current
+        return entries.filter { calendar.isDateInToday($0.date) }
+    }
+
+    func lastTodayIntent() -> String? {
+        return todayEntries().last(where: { $0.intent != nil && !$0.intent!.isEmpty })?.intent
+    }
+
+    func todaySummary() -> (intervals: Int, totalSeconds: Int) {
+        let today = todayEntries()
+        let total = today.reduce(0) { $0 + $1.durationSeconds }
+        return (intervals: today.count, totalSeconds: total)
+    }
+
+    func todayLogAsText() -> String {
+        formatEntriesAsText(todayEntries(), includeDaySeparator: false)
+    }
+
+    private func save() {
+        guard let data = try? encoder.encode(entries) else { return }
+        defaults.set(data, forKey: key)
+    }
+
+    private func load() {
+        guard let data = defaults.data(forKey: key),
+              let decoded = try? decoder.decode([WorkLogEntry].self, from: data) else {
+            entries = []
+            return
+        }
+        entries = decoded
+    }
+
+    func clearOldEntries() {
+        let cutoff = Calendar.current.date(byAdding: .day, value: -7, to: Date()) ?? Date()
+        let before = entries.count
+        entries.removeAll { $0.date < cutoff }
+        if entries.count != before { save() }
+    }
+
+    private func ensureWorkLogDirectory() {
+        let dir = Self.workLogFileURL.deletingLastPathComponent()
+        try? FileManager.default.createDirectory(at: dir, withIntermediateDirectories: true)
+    }
+
+    private static let isoFormatter: ISO8601DateFormatter = {
+        let f = ISO8601DateFormatter()
+        f.formatOptions = [.withInternetDateTime, .withFractionalSeconds]
+        f.timeZone = TimeZone.current
+        return f
+    }()
+
+    private static let dayFormatter: DateFormatter = {
+        let f = DateFormatter()
+        f.dateFormat = "yyyy-MM-dd"
+        f.timeZone = TimeZone.current
+        return f
+    }()
+
+    private func appendEntryToFile(_ entry: WorkLogEntry) {
+        ensureWorkLogDirectory()
+        let dayStr = Self.dayFormatter.string(from: entry.date)
+        var lines: [String] = []
+
+        if lastLoggedDay != dayStr {
+            if lastLoggedDay != nil { lines.append("") }
+            lines.append("--- \(dayStr) ---")
+            lastLoggedDay = dayStr
+        }
+
+        let iso = Self.isoFormatter.string(from: entry.date)
+        let durMins = entry.durationSeconds / 60
+        let status = entry.completed ? "completed" : "partial"
+        let intentPart = entry.intent.map { "  intent: \(flattenForLog($0))" } ?? ""
+        let reflPart = entry.reflection.map { "  reflection: \(flattenForLog($0))" } ?? ""
+        let suggPart = entry.suggestion.map { "  suggestion: \(flattenForLog($0))" } ?? ""
+        let fbPart = entry.suggestionFeedback.map { "  feedback: \($0.rawValue)" } ?? ""
+        let wellPart = entry.wellnessReflection.map { "  wellness: \($0.rawValue)" } ?? ""
+        lines.append("\(iso)  \(durMins)m  \(status)\(intentPart)\(reflPart)\(suggPart)\(fbPart)\(wellPart)")
+
+        guard let data = (lines.joined(separator: "\n") + "\n").data(using: .utf8) else { return }
+        if let handle = try? FileHandle(forWritingTo: Self.workLogFileURL) {
+            handle.seekToEndOfFile()
+            handle.write(data)
+            try? handle.close()
+        } else {
+            try? data.write(to: Self.workLogFileURL)
+        }
+    }
+
+    private func flattenForLog(_ s: String) -> String {
+        s.replacingOccurrences(of: "\n", with: " ")
+            .replacingOccurrences(of: "\t", with: " ")
+            .trimmingCharacters(in: .whitespaces)
+    }
+
+    private func formatEntriesAsText(_ entries: [WorkLogEntry], includeDaySeparator: Bool) -> String {
+        guard !entries.isEmpty else {
+            return "No intervals logged yet today."
+        }
+        var parts: [String] = []
+        var currentDay: String?
+        for entry in entries {
+            let dayStr = Self.dayFormatter.string(from: entry.date)
+            if includeDaySeparator, currentDay != dayStr {
+                if currentDay != nil { parts.append("") }
+                parts.append("--- \(dayStr) ---")
+                currentDay = dayStr
+            } else if !includeDaySeparator {
+                currentDay = dayStr
+            }
+            let iso = Self.isoFormatter.string(from: entry.date)
+            let durMins = entry.durationSeconds / 60
+            let status = entry.completed ? "completed" : "partial"
+            var line = "\(iso)  \(durMins)m  \(status)"
+            if let i = entry.intent, !i.isEmpty { line += "  intent: \(flattenForLog(i))" }
+            if let r = entry.reflection, !r.isEmpty { line += "  reflection: \(flattenForLog(r))" }
+            if let s = entry.suggestion, !s.isEmpty { line += "  suggestion: \(flattenForLog(s))" }
+            if let fb = entry.suggestionFeedback { line += "  feedback: \(fb.rawValue)" }
+            if let w = entry.wellnessReflection { line += "  wellness: \(w.rawValue)" }
+            parts.append(line)
+        }
+        return parts.joined(separator: "\n")
+    }
+}

Sources/Pommedoro/WorkLogView.swift

@@ -0,0 +1,212 @@
+import AppKit
+
+// MARK: - Work Log View Builder
+
+enum WorkLogViewBuilder {
+
+    static func build(in window: NSWindow, isPrimary: Bool, delegate: AppDelegate) {
+        let size = window.frame.size
+        let view = NSView(frame: NSRect(origin: .zero, size: size))
+        view.wantsLayer = true
+        let bgColor = Settings.shared.gradientColor.withAlphaComponent(0.92)
+        view.layer?.backgroundColor = bgColor.cgColor
+
+        let entries = WorkLogStore.shared.todayEntries()
+        let summary = WorkLogStore.shared.todaySummary()
+
+        // Title
+        let title = NSTextField(labelWithString: "Today's Work Log")
+        title.font = NSFont.systemFont(ofSize: 48, weight: .bold)
+        title.textColor = .white
+        title.alignment = .center
+        title.sizeToFit()
+        title.frame.origin = CGPoint(
+            x: (size.width - title.frame.width) / 2,
+            y: size.height - 120
+        )
+        view.addSubview(title)
+
+        // Summary stats
+        let hours = summary.totalSeconds / 3600
+        let mins = (summary.totalSeconds % 3600) / 60
+        let timeStr = hours > 0
+            ? String(format: "%dh %dm", hours, mins)
+            : String(format: "%dm", mins)
+        let completedCount = entries.filter { $0.completed }.count
+        let summaryText = "\(summary.intervals) intervals  |  \(completedCount) completed  |  \(timeStr) focused"
+        let summaryLabel = NSTextField(labelWithString: summaryText)
+        summaryLabel.font = NSFont.systemFont(ofSize: 22, weight: .medium)
+        summaryLabel.textColor = NSColor.white.withAlphaComponent(0.85)
+        summaryLabel.alignment = .center
+        summaryLabel.sizeToFit()
+        summaryLabel.frame.origin = CGPoint(
+            x: (size.width - summaryLabel.frame.width) / 2,
+            y: size.height - 165
+        )
+        view.addSubview(summaryLabel)
+
+        if isPrimary {
+            // Close button
+            let closeBtn = NSButton(frame: NSRect(x: size.width - 140, y: size.height - 60, width: 120, height: 36))
+            closeBtn.title = "Close"
+            closeBtn.bezelStyle = .rounded
+            closeBtn.font = NSFont.systemFont(ofSize: 14, weight: .medium)
+            closeBtn.target = delegate
+            closeBtn.action = #selector(AppDelegate.dismissWorkLogAndResume)
+            view.addSubview(closeBtn)
+
+            // Scrollable entry list
+            let scrollW: CGFloat = min(700, size.width - 100)
+            let scrollH: CGFloat = size.height - 300
+            let scrollX = (size.width - scrollW) / 2
+            let scrollY: CGFloat = 120
+
+            let scrollView = NSScrollView(frame: NSRect(x: scrollX, y: scrollY, width: scrollW, height: scrollH))
+            scrollView.hasVerticalScroller = true
+            scrollView.drawsBackground = false
+            scrollView.autohidesScrollers = true
+
+            let contentView = buildEntryList(entries: entries, width: scrollW)
+            scrollView.documentView = contentView
+            view.addSubview(scrollView)
+
+            // Bottom buttons: Back to Work | Quit
+            let btnW: CGFloat = 180
+            let btnH: CGFloat = 44
+            let gap: CGFloat = 24
+            let totalW = btnW * 3 + gap * 2
+            let startX = (size.width - totalW) / 2
+            let btnY: CGFloat = 50
+
+            let copyBtn = NSButton(frame: NSRect(x: startX, y: btnY, width: btnW, height: btnH))
+            copyBtn.title = "Copy"
+            copyBtn.bezelStyle = .rounded
+            copyBtn.font = NSFont.systemFont(ofSize: 16, weight: .semibold)
+            copyBtn.target = delegate
+            copyBtn.action = #selector(AppDelegate.copyWorkLog)
+            view.addSubview(copyBtn)
+
+            let resumeBtn = NSButton(frame: NSRect(x: startX + btnW + gap, y: btnY, width: btnW, height: btnH))
+
+            resumeBtn.title = "Back to Work"
+            resumeBtn.bezelStyle = .rounded
+            resumeBtn.font = NSFont.systemFont(ofSize: 16, weight: .semibold)
+            resumeBtn.target = delegate
+            resumeBtn.action = #selector(AppDelegate.dismissWorkLogAndResume)
+            view.addSubview(resumeBtn)
+
+            let quitBtn = NSButton(frame: NSRect(x: startX + (btnW + gap) * 2, y: btnY, width: btnW, height: btnH))
+            quitBtn.title = "Quit Pommedoro"
+            quitBtn.bezelStyle = .rounded
+            quitBtn.font = NSFont.systemFont(ofSize: 16, weight: .semibold)
+            quitBtn.target = delegate
+            quitBtn.action = #selector(AppDelegate.closePommedoro)
+            view.addSubview(quitBtn)
+        }
+
+        window.contentView = view
+    }
+
+    // MARK: - Entry List
+
+    private static func buildEntryList(entries: [WorkLogEntry], width: CGFloat) -> NSView {
+        let rowHeight: CGFloat = 86
+        let padding: CGFloat = 12
+        let totalHeight = max(CGFloat(entries.count) * (rowHeight + padding) + padding, 100)
+        let container = NSView(frame: NSRect(x: 0, y: 0, width: width, height: totalHeight))
+
+        if entries.isEmpty {
+            let empty = NSTextField(labelWithString: "No intervals logged yet today.\nStart a work cycle and your log will appear here.")
+            empty.font = NSFont.systemFont(ofSize: 18, weight: .medium)
+            empty.textColor = NSColor.white.withAlphaComponent(0.7)
+            empty.alignment = .center
+            empty.maximumNumberOfLines = 0
+            empty.preferredMaxLayoutWidth = width - 40
+            empty.sizeToFit()
+            empty.frame.origin = CGPoint(
+                x: (width - empty.frame.width) / 2,
+                y: (totalHeight - empty.frame.height) / 2
+            )
+            container.addSubview(empty)
+            return container
+        }
+
+        let formatter = DateFormatter()
+        formatter.dateFormat = "h:mm a"
+
+        for (index, entry) in entries.enumerated() {
+            let y = totalHeight - CGFloat(index + 1) * (rowHeight + padding)
+            let row = NSView(frame: NSRect(x: 0, y: y, width: width, height: rowHeight))
+            row.wantsLayer = true
+            row.layer?.backgroundColor = NSColor.white.withAlphaComponent(0.12).cgColor
+            row.layer?.cornerRadius = 8
+
+            // Time and duration
+            let timeStr = formatter.string(from: entry.date)
+            let durMins = entry.durationSeconds / 60
+            let status = entry.completed ? "completed" : "partial"
+            let header = "\(timeStr) — \(durMins)m (\(status))"
+            let headerLabel = NSTextField(labelWithString: header)
+            headerLabel.font = NSFont.monospacedSystemFont(ofSize: 13, weight: .semibold)
+            headerLabel.textColor = NSColor.white.withAlphaComponent(0.9)
+            headerLabel.frame = NSRect(x: 16, y: rowHeight - 24, width: width - 32, height: 18)
+            row.addSubview(headerLabel)
+
+            // Intent
+            let intentText = entry.intent ?? "—"
+            let intentLabel = NSTextField(labelWithString: "Intent: \(intentText)")
+            intentLabel.font = NSFont.systemFont(ofSize: 12, weight: .regular)
+            intentLabel.textColor = NSColor.white.withAlphaComponent(0.75)
+            intentLabel.frame = NSRect(x: 16, y: rowHeight - 44, width: width - 32, height: 16)
+            intentLabel.lineBreakMode = .byTruncatingTail
+            row.addSubview(intentLabel)
+
+            // Reflection
+            let reflText = entry.reflection ?? "—"
+            let reflLabel = NSTextField(labelWithString: "Reflection: \(reflText)")
+            reflLabel.font = NSFont.systemFont(ofSize: 12, weight: .regular)
+            reflLabel.textColor = NSColor.white.withAlphaComponent(0.75)
+            reflLabel.frame = NSRect(x: 16, y: rowHeight - 62, width: width - 32, height: 16)
+            reflLabel.lineBreakMode = .byTruncatingTail
+            row.addSubview(reflLabel)
+
+            // Suggestion feedback
+            let suggText = formatSuggestionFeedback(entry)
+            let suggLabel = NSTextField(labelWithString: suggText)
+            suggLabel.font = NSFont.systemFont(ofSize: 12, weight: .regular)
+            suggLabel.textColor = NSColor.white.withAlphaComponent(0.65)
+            suggLabel.frame = NSRect(x: 16, y: rowHeight - 80, width: width - 32, height: 16)
+            suggLabel.lineBreakMode = .byTruncatingTail
+            row.addSubview(suggLabel)
+
+            container.addSubview(row)
+        }
+
+        return container
+    }
+
+    private static func formatSuggestionFeedback(_ entry: WorkLogEntry) -> String {
+        guard let suggestion = entry.suggestion, !suggestion.isEmpty else {
+            return "Wellness: —"
+        }
+        let fbStr: String
+        switch entry.suggestionFeedback {
+        case .didIt:
+            let wellStr: String
+            switch entry.wellnessReflection {
+            case .great:    wellStr = " — felt great"
+            case .same:     wellStr = " — about the same"
+            case .notReally: wellStr = " — not really"
+            case .none:     wellStr = ""
+            }
+            fbStr = "did it\(wellStr)"
+        case .skipped:
+            fbStr = "skipped"
+        case .dismissed:
+            fbStr = "removed from pool"
+        case .none:
+            fbStr = "—"
+        }
+        return "Wellness: \(suggestion) (\(fbStr))"
+    }
+}