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"order": 32, "title": "焦虑落地", "subtitle": "从灾难想象回到下一步", "description": "通过身体落地、现实检验和行动切片，帮助学习者把焦虑从无限未来拉回当下可做的一步。", "dimension": "情绪", "track": "情绪阴影", "icon": "●", "color": "#7c3aed", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 46, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13907, "total_reading_minutes": 27, "path": "data/courses/anxiety_grounding" }, { "id": "body_awareness", "order": 33, "title": "身体觉察", "subtitle": "身体比语言更早知道真相", "description": "训练学习者从呼吸、肌肉、胃部、心跳等信号识别真实情绪，减少头脑解释对身体真相的遮蔽。", "dimension": "情绪", "track": "情绪阴影", "icon": "●", "color": "#7c3aed", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 44, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13697, "total_reading_minutes": 27, "path": "data/courses/body_awareness" }, { "id": "trauma_informed_presence", "order": 34, "title": "创伤知情陪伴", "subtitle": "以安全和选择靠近旧伤", "description": "以非治疗性教育方式介绍创伤知情原则：安全、选择、节奏、资源化，帮助学习者避免二次伤害式自我逼迫。", "dimension": "情绪", "track": "情绪阴影", "icon": "●", "color": "#7c3aed", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 47, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13859, "total_reading_minutes": 27, "path": "data/courses/trauma_informed_presence" }, { "id": "emotional_granularity", "order": 35, "title": "情绪颗粒度", "subtitle": "说准情绪，才能回应情绪", "description": "训练学习者把“难受”细分为委屈、嫉妒、失望、羞耻、孤独等具体情绪，让行动回应更精准。", "dimension": "情绪", "track": "情绪阴影", "icon": "●", "color": "#7c3aed", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 45, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13818, "total_reading_minutes": 27, "path": "data/courses/emotional_granularity" }, { "id": "inner_child_work", "order": 36, "title": "内在小孩工作", "subtitle": "理解早年需求，不被它暗中驾驶", "description": "帮助学习者识别早年未被满足的需要如何影响成人选择，以温和而清醒的方式重新照顾内在部分。", "dimension": "情绪", "track": "情绪阴影", "icon": "●", "color": "#7c3aed", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 47, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13914, "total_reading_minutes": 27, "path": "data/courses/inner_child_work" }, { "id": "loneliness_companionship", "order": 37, "title": "孤独陪伴", "subtitle": "不再用噪音逃离自己", "description": "区分孤独、隔离和独处，训练学习者在无人注视时仍能与自己建立稳定关系。", "dimension": "情绪", "track": "情绪阴影", "icon": "●", "color": "#7c3aed", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 44, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13842, "total_reading_minutes": 27, "path": "data/courses/loneliness_companionship" }, { "id": "envy_compass", "order": 38, "title": "嫉妒罗盘", "subtitle": "把嫉妒变成价值线索", "description": "帮助学习者不再羞辱自己的嫉妒，而是从嫉妒中识别被压抑的渴望、能力和行动方向。", "dimension": "情绪", "track": "情绪阴影", "icon": "●", "color": "#7c3aed", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13782, "total_reading_minutes": 27, "path": "data/courses/envy_compass" }, { "id": "guilt_responsibility", "order": 39, "title": "愧疚与责任", "subtitle": "从自我惩罚到真实修复", "description": "区分健康责任与无效愧疚，帮助学习者停止反复自责，转向道歉、补偿和边界调整。", "dimension": "情绪", "track": "情绪阴影", "icon": "●", "color": "#7c3aed", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 45, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13838, "total_reading_minutes": 27, "path": "data/courses/guilt_responsibility" }, { "id": "desire_decoding", "order": 40, "title": "欲望解码", "subtitle": "看见欲望背后的生命方向", "description": "训练学习者区分冲动、补偿性欲望和深层愿望，让欲望成为理解生命力的入口而非羞耻来源。", "dimension": "情绪", "track": "情绪阴影", "icon": "●", "color": "#7c3aed", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 45, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13797, "total_reading_minutes": 27, "path": "data/courses/desire_decoding" }, { "id": "safety_capacity", "order": 41, "title": "安全感容量", "subtitle": "让系统能承受更多真实", "description": "从神经系统稳定、关系安全和环境设计入手，提升学习者面对真实问题时不崩溃、不逃走的容量。", "dimension": "情绪", "track": "情绪阴影", "icon": "●", "color": "#7c3aed", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 46, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13898, "total_reading_minutes": 27, "path": "data/courses/safety_capacity" }, { "id": "affect_regulation", "order": 42, "title": "情绪调节训练", "subtitle": "不是压住情绪，而是带着情绪行动", "description": "提供命名、降温、表达、行动四步法，帮助学习者在强情绪中不伤害关系，也不背叛价值。", "dimension": "情绪", "track": "情绪阴影", "icon": "●", "color": "#7c3aed", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 45, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13754, "total_reading_minutes": 27, "path": "data/courses/affect_regulation" }, { "id": "procrastination_breakthrough", "order": 43, "title": "拖延突破", "subtitle": "看见拖延保护的情绪", "description": "把拖延从时间管理问题还原为情绪调节、身份恐惧和任务设计问题，帮助学习者立刻开始。", "dimension": "行为", "track": "行为执行", "icon": "ϟ", "color": "#dc2626", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13712, "total_reading_minutes": 27, "path": "data/courses/procrastination_breakthrough" }, { "id": "deep_work_discipline", "order": 44, "title": "深度工作纪律", "subtitle": "为重要之事建立不可侵犯的时间", "description": "训练学习者建立深度工作时段、输入边界和成果闭环，把注意力变成可持续产出。", "dimension": "行为", "track": "行为执行", "icon": "ϟ", "color": "#dc2626", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 45, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13899, "total_reading_minutes": 27, "path": "data/courses/deep_work_discipline" }, { "id": "habit_architecture", "order": 45, "title": "习惯架构", "subtitle": "让好行为成为默认选项", "description": "从线索、环境、奖励和身份四层设计习惯系统，让改变不再只靠意志力。", "dimension": "行为", "track": "行为执行", "icon": "ϟ", "color": "#dc2626", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 42, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13782, "total_reading_minutes": 27, "path": "data/courses/habit_architecture" }, { "id": "willpower_energy", "order": 46, "title": "意志力与能量管理", "subtitle": "先管理能量，再谈自律", "description": "帮助学习者识别睡眠、饮食、节律、决策疲劳对执行力的影响，建立更诚实的行动基础。", "dimension": "行为", "track": "行为执行", "icon": "ϟ", "color": "#dc2626", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 46, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13946, "total_reading_minutes": 27, "path": "data/courses/willpower_energy" }, { "id": "micro_courage", "order": 47, "title": "微勇气训练", "subtitle": "每天做一点不想做但该做的事", "description": "把勇气拆成可训练的微动作，用低风险、高频率的行动积累面对能力。", "dimension": "行为", "track": "行为执行", "icon": "ϟ", "color": "#dc2626", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 42, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13758, "total_reading_minutes": 27, "path": "data/courses/micro_courage" }, { "id": "discomfort_training", "order": 48, "title": "不适训练", "subtitle": "扩大你能承受真实的边界", "description": "通过冷启动、延迟满足、困难对话和身体不适等温和训练，提升面对窄门时的承受力。", "dimension": "行为", "track": "行为执行", "icon": "ϟ", "color": "#dc2626", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13737, "total_reading_minutes": 27, "path": "data/courses/discomfort_training" }, { "id": "accountability_system", "order": 49, "title": "问责系统", "subtitle": "让承诺被现实看见", "description": "设计伙伴、记录、公开承诺和后果机制，帮助学习者把愿望转化为可追踪责任。", "dimension": "行为", "track": "行为执行", "icon": "ϟ", "color": "#dc2626", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 42, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13777, "total_reading_minutes": 27, "path": "data/courses/accountability_system" }, { "id": "relapse_recovery", "order": 50, "title": "复发与重启", "subtitle": "失败后如何不回到旧身份", "description": "训练学习者把中断、复发和失败转化为数据，不再因为一次失败放弃整个系统。", "dimension": "行为", "track": "行为执行", "icon": "ϟ", "color": "#dc2626", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 42, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13683, "total_reading_minutes": 27, "path": "data/courses/relapse_recovery" }, { "id": "digital_boundaries", "order": 51, "title": "数字边界", "subtitle": "停止把生命交给屏幕", "description": "识别手机、社交媒体和信息流对情绪与行动的劫持，建立可执行的数字边界。", "dimension": "行为", "track": "行为执行", "icon": "ϟ", "color": "#dc2626", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 42, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13707, "total_reading_minutes": 27, "path": "data/courses/digital_boundaries" }, { "id": "sleep_energy_rhythm", "order": 52, "title": "睡眠与节律", "subtitle": "把身体节律变成进化底盘", "description": "从睡眠、光照、节律和恢复入手，让学习者建立支持情绪稳定与行动力的身体基础。", "dimension": "行为", "track": "行为执行", "icon": "ϟ", "color": "#dc2626", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 46, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13868, "total_reading_minutes": 27, "path": "data/courses/sleep_energy_rhythm" }, { "id": "embodied_action", "order": 53, "title": "身体化行动", "subtitle": "让改变离开头脑进入身体", "description": "把认知洞察落到姿态、呼吸、动作和场景中，帮助学习者从“我懂了”进入“我做了”。", "dimension": "行为", "track": "行为执行", "icon": "ϟ", "color": "#dc2626", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13758, "total_reading_minutes": 27, "path": "data/courses/embodied_action" }, { "id": "constraint_design", "order": 54, "title": "约束设计", "subtitle": "用限制释放真正的创造力", "description": "训练学习者主动设置时间、资源和选择约束，减少散漫，让行动更清晰、更可完成。", "dimension": "行为", "track": "行为执行", "icon": "ϟ", "color": "#dc2626", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13722, "total_reading_minutes": 27, "path": "data/courses/constraint_design" }, { "id": "discipline_compassion", "order": 55, "title": "纪律与慈悲", "subtitle": "既不纵容，也不自虐", "description": "整合高标准与自我接纳，让学习者摆脱自我攻击式自律和无限宽容式停滞。", "dimension": "行为", "track": "行为执行", "icon": "ϟ", "color": "#dc2626", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13823, "total_reading_minutes": 27, "path": "data/courses/discipline_compassion" }, { "id": "skill_deliberate_practice", "order": 56, "title": "刻意练习", "subtitle": "把天赋幻想变成训练系统", "description": "帮助学习者选择关键技能、设置反馈、拆解难点，用可重复训练代替自我怀疑。", "dimension": "行为", "track": "行为执行", "icon": "ϟ", "color": "#dc2626", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 44, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13842, "total_reading_minutes": 27, "path": "data/courses/skill_deliberate_practice" }, { "id": "attachment_repair", "order": 57, "title": "依恋修复", "subtitle": "看见亲密中的旧模式", "description": "帮助学习者识别焦虑、回避和混乱依恋在关系中的表现，用更成熟的请求和边界修复连接。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 45, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13817, "total_reading_minutes": 27, "path": "data/courses/attachment_repair" }, { "id": "boundary_language", "order": 58, "title": "边界语言", "subtitle": "把不舒服说清楚", "description": "训练学习者用事实、感受、需要、后果表达边界，减少冷暴力、讨好和爆发。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 41, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13732, "total_reading_minutes": 27, "path": "data/courses/boundary_language" }, { "id": "conflict_clean_fighting", "order": 59, "title": "清洁冲突", "subtitle": "不逃避，也不伤害", "description": "帮助学习者在冲突中停止翻旧账、人格攻击和沉默惩罚，转向议题、责任和修复。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 45, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13852, "total_reading_minutes": 27, "path": "data/courses/conflict_clean_fighting" }, { "id": "authentic_communication", "order": 60, "title": "真实沟通", "subtitle": "说出自己，而不是操控对方", "description": "训练学习者从暗示、测试和控制转向直接表达，把沟通变成真实连接而不是策略游戏。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 44, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13717, "total_reading_minutes": 27, "path": "data/courses/authentic_communication" }, { "id": "family_systems", "order": 61, "title": "家庭系统看见", "subtitle": "从家族角色中醒来", "description": "帮助学习者识别家庭中的角色、忠诚和代际模式，在不否认爱的前提下建立成人边界。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 42, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13749, "total_reading_minutes": 27, "path": "data/courses/family_systems" }, { "id": "intimacy_capacity", "order": 62, "title": "亲密容量", "subtitle": "允许被靠近，也允许有边界", "description": "训练学习者在亲密关系中承受被看见、被需要和被拒绝的张力，不用逃离或控制保护自己。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 44, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13747, "total_reading_minutes": 27, "path": "data/courses/intimacy_capacity" }, { "id": "trust_repair", "order": 63, "title": "信任修复", "subtitle": "从破裂到可验证的重建", "description": "帮助学习者理解信任不是感觉，而是可重复证据；提供道歉、透明、边界和时间的修复流程。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 44, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13717, "total_reading_minutes": 27, "path": "data/courses/trust_repair" }, { "id": "forgiveness_without_erasure", "order": 64, "title": "不抹去的宽恕", "subtitle": "放下怨恨，不否认事实", "description": "区分宽恕、和解、纵容和遗忘，帮助学习者在保护边界的同时释放持续消耗。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 44, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13844, "total_reading_minutes": 27, "path": "data/courses/forgiveness_without_erasure" }, { "id": "social_courage", "order": 65, "title": "社交勇气", "subtitle": "在关系中主动出现", "description": "训练学习者从被动等待、害怕打扰和社交回避中走出，用小而真实的连接行为恢复关系能力。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 42, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13692, "total_reading_minutes": 27, "path": "data/courses/social_courage" }, { "id": "projection_withdrawal", "order": 66, "title": "收回投射", "subtitle": "别人身上的刺，常常指向自己", "description": "帮助学习者识别强烈讨厌、理想化和贬低背后的投射，把能量从评价别人收回到自我整合。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 47, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13957, "total_reading_minutes": 27, "path": "data/courses/projection_withdrawal" }, { "id": "codependency_exit", "order": 67, "title": "共依赖退出", "subtitle": "停止用拯救换取存在感", "description": "训练学习者识别过度负责、拯救冲动和牺牲成瘾，建立更健康的支持与边界。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13863, "total_reading_minutes": 27, "path": "data/courses/codependency_exit" }, { "id": "witnessing_circles", "order": 68, "title": "见证小组", "subtitle": "让成长被稳定看见", "description": "指导学习者建立三到五人的见证小组，设计规则、节奏和反馈方式，让改变获得关系容器。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13727, "total_reading_minutes": 27, "path": "data/courses/witnessing_circles" }, { "id": "mentoring_others", "order": 69, "title": "引导他人穿越", "subtitle": "从改变者到守门人", "description": "训练已经开始改变的人如何不控制、不说教，而是用问题、见证和边界支持他人穿越。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 45, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13899, "total_reading_minutes": 27, "path": "data/courses/mentoring_others" }, { "id": "group_shadow", "order": 70, "title": "群体阴影", "subtitle": "看见团队和社群中的集体回避", "description": "帮助学习者识别团队中的沉默、替罪羊、集体合理化和隐性规则，提升组织关系中的真实度。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 44, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13712, "total_reading_minutes": 27, "path": "data/courses/group_shadow" }, { "id": "receiving_love", "order": 71, "title": "接受爱与支持", "subtitle": "不再只会付出，不会接收", "description": "训练学习者识别接受困难背后的羞耻、控制和不配得感，练习真实接收而不立刻偿还。", "dimension": "关系", "track": "关系真实", "icon": "◉", "color": "#059669", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 42, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13694, "total_reading_minutes": 27, "path": "data/courses/receiving_love" }, { "id": "vocation_discovery", "order": 72, "title": "天职发现", "subtitle": "找到你愿意长期服务的问题", "description": "帮助学习者从兴趣、能力、痛点和服务对象中识别天职线索，而不是只追逐热门机会。", "dimension": "事业", "track": "事业系统", "icon": "△", "color": "#b8942e", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13737, "total_reading_minutes": 27, "path": "data/courses/vocation_discovery" }, { "id": "career_leverage", "order": 73, "title": "职业杠杆", "subtitle": "少做无效努力，找到高杠杆点", "description": "训练学习者识别技能、关系、资产和系统中的杠杆点，把努力从低回报循环转向复利位置。", "dimension": "事业", "track": "事业系统", "icon": "△", "color": "#b8942e", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 44, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13762, "total_reading_minutes": 27, "path": "data/courses/career_leverage" }, { "id": "money_shadow", "order": 74, "title": "金钱阴影", "subtitle": "看见你和金钱之间的投射", "description": "拆解羞耻、匮乏、贪婪恐惧和价值交换障碍，帮助学习者建立更真实的金钱关系。", "dimension": "事业", "track": "事业系统", "icon": "△", "color": "#b8942e", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 44, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13742, "total_reading_minutes": 27, "path": "data/courses/money_shadow" }, { "id": "strategic_focus", "order": 75, "title": "战略聚焦", "subtitle": "用取舍保护真正重要的事", "description": "帮助学习者从机会堆积中退出，明确阶段性战场、非目标和资源配置。", "dimension": "事业", "track": "事业系统", "icon": "△", "color": "#b8942e", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 41, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13687, "total_reading_minutes": 27, "path": "data/courses/strategic_focus" }, { "id": "creative_output", "order": 76, "title": "创造性产出", "subtitle": "把灵感变成可交付作品", "description": "训练学习者建立创作节奏、公开发布和反馈闭环，停止把创意留在脑内。", "dimension": "事业", "track": "事业系统", "icon": "△", "color": "#b8942e", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 42, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13758, "total_reading_minutes": 27, "path": "data/courses/creative_output" }, { "id": "entrepreneur_resilience", "order": 77, "title": "创业韧性", "subtitle": "在不确定中保持清醒行动", "description": "面向创业者和项目负责人，训练现金流、试错、拒绝、孤独和长期压力下的稳定决策。", "dimension": "事业", "track": "事业系统", "icon": "△", "color": "#b8942e", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 44, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13752, "total_reading_minutes": 27, "path": "data/courses/entrepreneur_resilience" }, { "id": "negotiation_truth", "order": 78, "title": "真实谈判", "subtitle": "在利益交换中不背叛自己", "description": "训练学习者识别底线、替代方案和真实诉求，在谈判中既清晰又不攻击。", "dimension": "事业", "track": "事业系统", "icon": "△", "color": "#b8942e", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13797, "total_reading_minutes": 27, "path": "data/courses/negotiation_truth" }, { "id": "power_responsibility", "order": 79, "title": "权力与责任", "subtitle": "拥有影响力而不被它吞噬", "description": "帮助学习者理解权力、资源和影响力的心理代价，训练透明、边界和责任意识。", "dimension": "事业", "track": "事业系统", "icon": "△", "color": "#b8942e", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13803, "total_reading_minutes": 27, "path": "data/courses/power_responsibility" }, { "id": "resource_ecology", "order": 80, "title": "资源生态", "subtitle": "让人、钱、时间、注意力形成系统", "description": "把个人资源从零散消耗整合为生态系统，帮助学习者看见投入、产出和补给循环。", "dimension": "事业", "track": "事业系统", "icon": "△", "color": "#b8942e", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13632, "total_reading_minutes": 27, "path": "data/courses/resource_ecology" }, { "id": "long_term_compounding", "order": 81, "title": "长期复利", "subtitle": "选择能让未来变轻的行动", "description": "训练学习者识别复利技能、复利关系和复利资产，减少短期刺激对长期建设的侵蚀。", "dimension": "事业", "track": "事业系统", "icon": "△", "color": "#b8942e", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 42, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13692, "total_reading_minutes": 27, "path": "data/courses/long_term_compounding" }, { "id": "feedback_systems", "order": 82, "title": "反馈系统", "subtitle": "让现实持续告诉你真相", "description": "帮助学习者设计数据、用户、同伴和市场反馈，避免在自我感觉中做项目。", "dimension": "事业", "track": "事业系统", "icon": "△", "color": "#b8942e", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 41, "audio_min_duration_seconds": 25, "chapter_count": 5, 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"事业系统", "icon": "△", "color": "#b8942e", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13717, "total_reading_minutes": 27, "path": "data/courses/decision_systems" }, { "id": "spiritual_discernment", "order": 87, "title": "灵性分辨", "subtitle": "区分真实召唤与逃避幻想", "description": "帮助学习者在灵性体验、直觉、意义感和现实责任之间建立分辨力，避免用神圣语言逃避行动。", "dimension": "整合", "track": "整合通道", "icon": "✦", "color": "#d4af37", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 45, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13797, "total_reading_minutes": 27, "path": "data/courses/spiritual_discernment" }, { "id": "mortality_practice", "order": 88, "title": "死亡觉察", "subtitle": "用有限性唤醒优先级", "description": "通过死亡书写、生命倒计时和遗憾预演，帮助学习者看清真正重要的事。", "dimension": "整合", "track": "整合通道", "icon": "✦", "color": "#d4af37", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 42, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13782, "total_reading_minutes": 27, "path": "data/courses/mortality_practice" }, { "id": "ritual_design", "order": 89, "title": "仪式设计", "subtitle": "让改变有可感知的边界", "description": "训练学习者设计开始、结束、承诺、告别和转化仪式，让抽象改变进入身体和关系。", "dimension": "整合", "track": "整合通道", "icon": "✦", "color": "#d4af37", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13752, "total_reading_minutes": 27, "path": "data/courses/ritual_design" }, { "id": "silence_training", "order": 90, "title": "静默训练", "subtitle": "在无声中听见真实", "description": "通过静默、独处和输入断开，帮助学习者从噪音中退出来，听见更深的内在声音。", "dimension": "整合", "track": "整合通道", "icon": "✦", "color": "#d4af37", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13832, "total_reading_minutes": 27, "path": "data/courses/silence_training" }, { "id": "life_review", "order": 91, "title": "生命复盘", "subtitle": "把过去整理成可以继续前行的地图", "description": "引导学习者复盘人生阶段、关键选择、关系与遗憾，从混乱经历中提炼模式和方向。", "dimension": "整合", "track": "整合通道", "icon": "✦", "color": "#d4af37", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 44, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13777, "total_reading_minutes": 27, "path": "data/courses/life_review" }, { "id": "service_path", "order": 92, "title": "服务之路", "subtitle": "让个人成长流向他人", "description": "帮助学习者把自身穿越转化为服务，不再只围绕自我改善，而是回应真实世界的需要。", "dimension": "整合", "track": "整合通道", "icon": "✦", "color": "#d4af37", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 41, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13687, "total_reading_minutes": 27, "path": "data/courses/service_path" }, { "id": "sacred_ordinary", "order": 93, "title": "日常神圣", "subtitle": "在普通生活里实践窄门", "description": "训练学习者把洗碗、工作、沟通、休息等日常场景变成觉察和行动的道场。", "dimension": "整合", "track": "整合通道", "icon": "✦", "color": "#d4af37", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13787, "total_reading_minutes": 27, "path": "data/courses/sacred_ordinary" }, { "id": "faith_doubt", "order": 94, "title": "信念与怀疑", "subtitle": "让怀疑成为更深信念的门", "description": "帮助学习者在信念崩塌、怀疑和重新选择之间保持诚实，不用盲信或犬儒逃避。", "dimension": "整合", "track": "整合通道", "icon": "✦", "color": "#d4af37", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 45, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13868, "total_reading_minutes": 27, "path": "data/courses/faith_doubt" }, { "id": "prayer_as_presence", "order": 95, "title": "祈祷作为临在", "subtitle": "从求控制到真实同在", "description": "以跨信念方式理解祈祷、祝愿和临在，把它们作为诚实面对与交托控制的练习。", "dimension": "整合", "track": "整合通道", "icon": "✦", "color": "#d4af37", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 45, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13949, "total_reading_minutes": 27, "path": "data/courses/prayer_as_presence" }, { "id": "cosmic_perspective", "order": 96, "title": "宇宙视角", "subtitle": "在宏大尺度中重新看待自我", "description": "通过时间尺度、生命尺度和文明尺度，帮助学习者从小我焦虑中后退，重新选择当下责任。", "dimension": "整合", "track": "整合通道", "icon": "✦", "color": "#d4af37", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 46, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13847, "total_reading_minutes": 27, "path": "data/courses/cosmic_perspective" }, { "id": "legacy_design", "order": 97, "title": "遗产设计", "subtitle": "你想留下什么证据", "description": "训练学习者从作品、关系、服务和精神影响四个层面设计自己想留下的证据。", "dimension": "整合", "track": "整合通道", "icon": "✦", "color": "#d4af37", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 42, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13807, "total_reading_minutes": 27, "path": "data/courses/legacy_design" }, { "id": "integrative_retreat", "order": 98, "title": "整合闭关", "subtitle": "为深度复盘创造容器", "description": "提供一日、三日、七日闭关结构，帮助学习者整合课程、行动、关系和下一阶段承诺。", "dimension": "整合", "track": "整合通道", "icon": "✦", "color": "#d4af37", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 42, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13707, "total_reading_minutes": 27, "path": "data/courses/integrative_retreat" }, { "id": "ethical_action", "order": 99, "title": "伦理行动", "subtitle": "在真实选择中承担后果", "description": "训练学习者把价值观从口号带入复杂现实，在利益、关系和风险中做出可承担的选择。", "dimension": "整合", "track": "整合通道", "icon": "✦", "color": "#d4af37", "level_required": 1, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 48, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 14047, "total_reading_minutes": 28, "path": "data/courses/ethical_action" }, { "id": "guardian_training", "order": 100, "title": "守门人训练", "subtitle": "成为能帮助他人看见窄门的人", "description": "面向完成基础训练的人，训练守门人的伦理、提问、见证、边界和服务能力。", "dimension": "整合", "track": "整合通道", "icon": "✦", "color": "#d4af37", "level_required": 3, "quality_status": "production_ready", "audio_status": "file_ready", "audio_file": "audio/intro.mp3", "audio_provider": "edge_tts", "audio_format": "mp3", "audio_duration_seconds": 43, "audio_min_duration_seconds": 25, "chapter_count": 5, "quiz_count": 10, "total_words": 13873, "total_reading_minutes": 27, "path": "data/courses/guardian_training" } ]