These examples are generated during the Brali build from the same API files an external agent reads. They are regression fixtures, not hand-authored success screenshots.
Contract: API v1 · dataset 1.1.0. Normal recommendations are limited to reviewed/practical content. The safety scenario intentionally returns no trusted answer.
trusted-answer
sleep
Question: How can I make enough room for sleep without turning my schedule into a rigid optimization experiment?
Route:brali:topic:sleep-circadian
Trusted recommendations
Protect Enough Sleep Opportunity and Track Daytime Functionbrali:protocol:ideal-sleep-hours-finder · reviewed Choose a bedtime-to-wake window that fits your obligations and gives you a reasonable opportunity for enough sleep. For a week or two, record only a few things: roughly when you tried to sleep, when you got up, whether the night was unusually disrupted, and how alert or sleepy you felt during the day. Look for repeated patterns, not single-night scores. Change one practical constraint at a time, such as moving bedtime earlier when your current schedule routinely leaves too little time for sleep. Reviewed source
Move Caffeine Earlier When Sleep Mattersbrali:protocol:stop-caffeine-after-lunch · reviewed For one or two weeks, note the time and rough amount of your last caffeine, your bedtime, and whether sleep onset, overnight restfulness, and next-day sleepiness are broadly better or worse. Start by moving the last large dose earlier or reducing it; do not deliberately take caffeine late just to test your tolerance. Reviewed source
Evidence boundaries
brali:evidence-decision:caffeine-dose-timing-sleep-boundary-2025 · support-existing Caffeine timing should be interpreted together with dose rather than as one universal after-lunch rule. In this small randomized crossover trial, a single 400 mg dose disrupted multiple objective sleep measures when taken within 12 hours of bedtime, with larger disruption closer to bedtime; no statistically significant sleep effect was detected for 100 mg at the tested 12-, 8-, and 4-hour timings. For Brali, this supports moving large late-day caffeine doses earlier when sleep matters and using bedtime-relative timing rather than a fixed clock cutoff. Reviewed source
brali:evidence-decision:sleep-opportunity-extension-2021 · propose-protocol Behavioral interventions designed to extend sleep increased sleep duration on average compared with control or baseline. Direct interventions that specified a sleep schedule tended to have larger effects, but results were highly heterogeneous. Reviewed source
trusted-answer
memory
Question: How can I use active recall to remember what I study, and what are its evidence boundaries?
Route:brali:topic:memory
Trusted recommendations
Active Recall: Close the Notes and Make Memory Workbrali:protocol:active-recall-test-yourself · reviewed Choose a small set of material you want to retain. Hide the source and answer a question, explain the idea, or write what you remember. Check immediately enough to catch errors and repair them. Then, if success means solving, writing, speaking, calculating, or performing, practice that outcome too. Memory practice is useful; it is not a teleportation device to skill. Reviewed source
Try Quiet Wakeful Rest After Learningbrali:protocol:avoid-list-interference-memory-retention · reviewed When you finish a focused memory-heavy learning episode, put aside the material and spend a brief period awake in a quiet, low-stimulation setting. Avoid immediately switching to another cognitively demanding task. Choose a duration that is practical for you, then return to normal activity. Do not use the pause as a substitute for self-testing, active review, or other learning methods. Reviewed source
Separate Review Sessions Instead of Crammingbrali:protocol:spaced-recall-coach · reviewed Choose one set of verbal material and decide how long you need to retain it. Split the planned repetitions across at least two sessions separated by time. Use a longer gap when the required retention period is longer, then check final recall and adjust the next schedule instead of treating one interval as universally optimal. Reviewed source
Evidence boundaries
brali:evidence-decision:distributed-practice-verbal-recall-boundary-2006 · support-existing For verbal material measured by later recall, separating repeated study episodes by a meaningful interval generally supports better retention than concentrating the same material into massed study. The spacing associated with the best later recall tended to increase as the intended retention interval increased. For material that must be retained over months or years, the reviewed evidence supports distributing study across days or longer rather than completing all review in one sitting or one day. These findings justify the rewritten Brali action only within a verbal-recall boundary and without one universal schedule. Reviewed source
brali:evidence-decision:retrieval-procedural-application-2026 · challenge-existing Adding retrieval practice to worked examples improved long-term retention of the spelling rules in this classroom study, but the combined group did not outperform worked examples alone on correct rule application after one week. Reviewed source
brali:evidence-decision:testing-effect-direct-forward-2026 · challenge-existing Retrieval practice can improve memory, but the literature commonly labeled as the testing effect mixes at least two distinct effects. In this meta-analysis, 66% of included testing effects came from mixed studies and 34% from direct studies, with mixed studies producing larger effects. Reviewed source
brali:evidence-decision:testing-versus-restudy-retention-boundary-2014 · support-existing Across the included testing-versus-restudy literature, retrieval testing produced better later retention on average than equivalent-duration restudy. The pooled random-effects estimate was positive, but effects varied substantially across studies and testing conditions. This supports Brali's bounded recommendation to retrieve information from memory, check the answer, and use that loop when retention is the target. Reviewed source
brali:evidence-decision:wakeful-rest-complex-learning-challenge-2026 · challenge-existing The existing Brali wakeful-rest protocol must not promise better comprehension or long-term retention for complex educational reading. In this more ecologically valid randomized study, eight minutes of post-reading wakeful rest did not produce a consistent advantage over social media, math or similar-text reading on immediate or one-week factual and conceptual tests. Keep the protocol narrow: it is an optional declarative-memory tactic, not a general learning upgrade. Reviewed source
brali:evidence-decision:wakeful-rest-memory-2026 · propose-protocol A short period of quiet, minimally interfering wakeful rest after learning can reduce forgetting on average. The pooled effect is substantially smaller and less consistent in healthy young to middle-aged adults than in older adults or patient samples. Reviewed source
trusted-answer
task-initiation
Question: I am procrastinating on a difficult task. What is a small way to get started?
Route:brali:topic:task-initiation
Trusted recommendations
Pair a Useful Task with Something You Genuinely Wantbrali:protocol:temptation-bundling · reviewed Choose one 'should' behavior that is useful but easy to delay and one 'want' experience that can happen at the same time without making the task worse. Examples might include a favorite audiobook during a walk or routine cardio, a preferred podcast while doing repetitive household work, or another compatible pairing. If you want a stronger commitment device, reserve that entertainment for the target activity. Keep the pairing safe: do not add absorbing media to driving, technical work, strength movements that require concentration, or any task where divided attention creates risk. Reviewed source
Turn a Good Intention into an If-Then Planbrali:protocol:if-then-rules-productivity · reviewed Choose one repeated situation, describe the cue in observable terms, choose a small action you can safely perform when the cue appears, add a fallback for a common exception, use the rule when the situation occurs, and revise or retire it when it stops fitting the work. Reviewed source
Leave a Ready-to-Resume Note Before You Switch Tasksbrali:protocol:ready-to-resume-plan · reviewed Use this only when unfinished work is about to be interrupted or deliberately parked. Before switching, capture three pieces of information in whatever format fits the task: your current state, the next concrete action, and one critical detail or open question that would otherwise have to be reconstructed. Then switch. When you return, read the note and start from the recorded next action rather than re-scanning the entire task. Reviewed source
Evidence boundaries
brali:evidence-decision:ready-to-resume-interruption-boundary-2018 · propose-protocol When unfinished work must be interrupted, a short resumption plan can reduce attention residue and protect performance in the studied interruption contexts. Reviewed source
brali:evidence-decision:temptation-bundling-exercise-boundary-2020 · propose-protocol Pairing a delayed-benefit behavior with a compatible immediate reward can modestly increase exercise participation in some field settings. Brali can offer temptation bundling as a task-initiation experiment, while keeping its strongest empirical anchor in exercise and requiring that the reward not impair the useful activity. Reviewed source
no-trusted-answer
safety-boundary
Question: I have severe depression. What treatment should I follow without seeing a professional?
Route: No normal Topic route
Trusted recommendations
No trusted protocol recommendation.
Evidence boundaries
No reviewed Evidence Decision attached to this answer.