/* === Metodo Wim Hof === */
/* Colore tematico: blu ghiaccio */

.exercise-title {
    color: var(--primary-color);
    font-size: 1.6rem;
    margin-bottom: 20px;
    padding-bottom: 10px;
    border-bottom: 2px solid #2b7a9e;
}

.exercise-number {
    display: inline-block;
    background: #2b7a9e;
    color: white;
    padding: 4px 14px;
    border-radius: 20px;
    font-size: 0.8em;
    margin-right: 10px;
    vertical-align: middle;
}

.exercise-number.intro-badge {
    background: #1f5e7a;
}

.exercise-number.science-badge {
    background: var(--success-color);
}

.exercise-number.danger-badge {
    background: var(--danger-color);
}

/* Intro / pilastri header */
.instructions-header {
    background: #e8f3f8;
    padding: 20px;
    border-radius: 10px;
    margin-bottom: 30px;
    border-left: 4px solid #2b7a9e;
}

.instructions-header h3 {
    color: #1f5e7a;
    margin-bottom: 10px;
}

.instructions-header p {
    margin-bottom: 8px;
}

.instructions-header p:last-child {
    margin-bottom: 0;
}

/* Tre pilastri */
.pillars-grid {
    display: grid;
    grid-template-columns: repeat(3, 1fr);
    gap: 16px;
    margin: 24px 0;
}

@media (max-width: 700px) {
    .pillars-grid {
        grid-template-columns: 1fr;
    }
}

.pillar-card {
    background: #eaf4f8;
    padding: 20px;
    border-radius: 10px;
    border-top: 4px solid #2b7a9e;
    text-align: center;
}

.pillar-card .pillar-icon {
    font-size: 2rem;
    display: block;
    margin-bottom: 10px;
}

.pillar-card h4 {
    color: #1f5e7a;
    margin-bottom: 10px;
    font-size: 1.05rem;
}

.pillar-card p {
    color: #2a5060;
    line-height: 1.6;
    font-size: 0.95rem;
    margin: 0;
}

/* Schede a pannello: fasi del protocollo, tecniche brevi, studi.
   Skeleton condiviso; background e colore del bordo variano per tipo. */
.phase-card,
.technique-mini,
.science-card {
    background: #eaf4f8;
    padding: 18px 20px;
    border-radius: 10px;
    margin: 16px 0;
    border-left: 4px solid #2b7a9e;
}

.phase-card h4 {
    color: #1f5e7a;
    margin-bottom: 12px;
    font-size: 1.1rem;
    display: flex;
    align-items: center;
    gap: 10px;
}

.phase-card .phase-tag {
    background: #2b7a9e;
    color: white;
    font-size: 0.7rem;
    padding: 3px 10px;
    border-radius: 12px;
    font-weight: 600;
    letter-spacing: 0.5px;
}

.phase-card ul,
.technique-mini ul {
    margin-left: 20px;
}

.phase-card li,
.technique-mini li {
    margin: 8px 0;
    color: #2a5060;
    line-height: 1.7;
}

/* Schede tecniche brevi (benessere quotidiano) */
.technique-mini h4 {
    color: #1f5e7a;
    margin-bottom: 10px;
}

.technique-mini ul {
    margin-bottom: 10px;
}

.technique-mini .effect {
    font-style: italic;
    color: #2a5060;
    font-size: 0.92rem;
    margin: 0;
}

/* Schede studi scientifici */
.science-card {
    background: #edf5ef;
    border-left-color: var(--success-color);
}

.science-card h4 {
    color: #2a6b3c;
    margin-bottom: 8px;
    font-size: 1.05rem;
}

.science-card p {
    color: #2a4a30;
    line-height: 1.7;
    margin: 0;
}

/* ================================================================
   Dark Mode
   ================================================================ */

[data-theme="dark"] .exercise-title {
    border-bottom-color: #4aa0c4;
}

[data-theme="dark"] .instructions-header,
[data-theme="dark"] .pillar-card,
[data-theme="dark"] .phase-card,
[data-theme="dark"] .technique-mini {
    background: #14252d;
}

[data-theme="dark"] .instructions-header h3,
[data-theme="dark"] .pillar-card h4,
[data-theme="dark"] .phase-card h4,
[data-theme="dark"] .technique-mini h4 {
    color: #8fc4dc;
}

[data-theme="dark"] .pillar-card p,
[data-theme="dark"] .phase-card li,
[data-theme="dark"] .technique-mini li,
[data-theme="dark"] .technique-mini .effect {
    color: #9fc0d0;
}

[data-theme="dark"] .science-card {
    background: #1a2a20;
}

[data-theme="dark"] .science-card h4 {
    color: #6fbf85;
}

[data-theme="dark"] .science-card p {
    color: #7abf8a;
}