Update .env.example with human-readable delay formats

.env.example

···
 # BSKY_SERVICE_URL=https://bsky.social
 # BSKY_NOTIFICATION_TYPES="mention, reply"
 # BSKY_SUPPORTED_TOOLS="create_bluesky_post, updated_bluesky_profile"
-# NOTIF_DELAY_MINIMUM=2000
-# NOTIF_DELAY_MAXIMUM=60000
-# NOTIF_DELAY_MULTIPLIER=5
-# REFLECTION_DELAY_MINIMUM=1800000
-# REFLECTION_DELAY_MAXIMUM=28800000
-# PROACTIVE_DELAY_MINIMUM=3600000
-# PROACTIVE_DELAY_MAXIMUM=43200000
+# NOTIF_DELAY_MINIMUM=10s
+# NOTIF_DELAY_MAXIMUM=90m
+# NOTIF_DELAY_MULTIPLIER=12
+# REFLECTION_DELAY_MINIMUM=3h
+# REFLECTION_DELAY_MAXIMUM=14h
+# PROACTIVE_DELAY_MINIMUM=3h
+# PROACTIVE_DELAY_MAXIMUM=14h
 # WAKE_TIME=9
 # SLEEP_TIME=22
 # TIMEZONE="America/Los_Angeles"

README.md

···
 - **`BSKY_SERVICE_URL`**: use if `bsky.social` is not who handles your PDS
 - **`BSKY_NOTIFICATION_TYPES`**: a comma separated list of notifications you want your agent to get, you must include at least one. (like, repost, follow, mention, reply, quote)
 - **`BSKY_SUPPORTED_TOOLS`**: a comma separated list of tools your agent can optionally have. (create_bluesky_post, like_bluesky_post, quote_bluesky_post, repost_bluesky_post, update_bluesky_connection [follow, mute, block; or inverse], update_bluesky_profile [change its bluesky bio or display name])
-- **`NOTIF_DELAY_MINIMUM`**: the small amount of time, in milliseconds, for when it will schedule the next notification checking session
-- **`NOTIF_DELAY_MAXIMUM`**: the largest amount of time, in milliseconds, for when it will schedule the next notification checking session
-- **`NOTIF_DELAY_MULTIPLIER`**: a percentage of how much the delay will increase when notifications are not found (max is 500 meaning 500% increases)
-- **`REFLECTION_DELAY_MINIMUM`**: the smallest amount of time, in milliseconds, for when it will schedule the next reflection session.
-- **`REFLECTION_DELAY_MAXIMUM`**: the largest amount of time, in milliseconds, for when it will schedule the next reflection session. Omitting both values disables reflecting.
-- **`PROACTIVE_DELAY_MINIMUM`**: the smallest amount of time, in milliseconds, for when it will schedule the next session for proactively using bluesky.
-- **`PROACTIVE_DELAY_MAXIMUM`**: the largest amount of time, in milliseconds, for when it will schedule the next session for proactively using bluesky. Omitting both values disables proactive bluesky sessions.
+- **`NOTIF_DELAY_MINIMUM`**: the minimum time before checking notifications again. Supports human-readable formats like "10s" (10 seconds), "5m" (5 minutes), or raw milliseconds. Default: "10s"
+- **`NOTIF_DELAY_MAXIMUM`**: the maximum time before checking notifications again when no activity is detected. Supports formats like "90m" (90 minutes), "2h" (2 hours), or raw milliseconds. Default: "90m"
+- **`NOTIF_DELAY_MULTIPLIER`**: percentage increase in delay when no notifications are found (1-500). For example, "12" means the delay grows by 12% each check. Default: 12
+- **`REFLECTION_DELAY_MINIMUM`**: the minimum time between reflection sessions. Supports formats like "3h" (3 hours) or raw milliseconds. Omitting both reflection values disables reflecting. Default: "3h"
+- **`REFLECTION_DELAY_MAXIMUM`**: the maximum time between reflection sessions. Supports formats like "14h" (14 hours) or raw milliseconds. Omitting both reflection values disables reflecting. Default: "14h"
+- **`PROACTIVE_DELAY_MINIMUM`**: the minimum time between proactive Bluesky sessions. Supports formats like "3h" (3 hours) or raw milliseconds. Omitting both proactive values disables proactive sessions. Default: "3h"
+- **`PROACTIVE_DELAY_MAXIMUM`**: the maximum time between proactive Bluesky sessions. Supports formats like "14h" (14 hours) or raw milliseconds. Omitting both proactive values disables proactive sessions. Default: "14h"
 - **`WAKE_TIME`**: (0-23) the hour where your agent will generally "wake up".
 - **`SLEEP_TIME`**: (0-23) the hour where your agent will generally "go to sleep". Omitting both values disables sleeping.
 - **`TIMEZONE`**: the [timezone name](https://en.wikipedia.org/wiki/List_of_tz_database_time_zones) for your agent's location, eg "America/Los_Angeles".