Add asset capture instructions and sample content for README screenshots

Co-Authored-By: Claude Opus 4.5 <noreply@anthropic.com>

assets/sample-session-notes-4o.md

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+# Session: January 15, 2025
+
+## Key Themes
+- work stress, too many deadlines, saying yes to everything
+- fear that setting boundaries = being seen as "not a team player"
+- worth tied to productivity (where did that come from?)
+
+## Emotional State
+- exhausted, running on fumes
+- anxious when we talked about actually saying no
+- some relief when we named the pattern
+
+## Patterns Noted
+- people-pleasing, taking on too much
+- self-worth = how much they can handle
+- probably learned this early (explore next time)
+
+## Threads to Revisit
+- where did "worth = capacity" come from?
+- try one small boundary this week - even tiny counts