docs: add AI productivity research, trust calibration, and exploration workflow

## New Content

### Trust & Verification (ultimate-guide.md)
- Section 1.7 "Trust Calibration: When and How Much to Verify" (~155 lines)
  - Research-backed stats (ACM, Veracode, CodeRabbit, Cortex.io)
  - Verification spectrum by code type
  - Solo vs Team strategies with workflow diagrams
  - "Prove It Works" checklist
- New pitfall: "Trust AI output without proportional verification"
- CLAUDE.md size guideline: 4-8KB optimal, >16K degrades coherence

### AI Productivity (learning-with-ai.md)
- Section "The Reality of AI Productivity" (~55 lines)
  - Productivity curve phases (Wow Effect → Targeted Gains → Plateau)
  - High-gain vs low/negative-gain task categorization
  - Team success factors
- Productivity trajectory table by pattern (Dependent/Avoidant/Augmented)
- 5 new sources (GitHub, McKinsey, Stack Overflow, Uplevel, DORA)

### Session Limits (architecture.md)
- "Session Degradation Limits" section
  - Turn limits (15-25), token thresholds (80-100K)
  - Success rates by scope (1-3 files: ~85%, 8+ files: ~40%)

### Exploration Workflow
- NEW: guide/workflows/exploration-workflow.md
  - Anti-anchoring prompts, 3-5 approaches pattern
- iterative-refinement.md: Script Generation Workflow (3-7 iteration pattern)
- anchor-catalog.md: Anti-Anchoring Techniques, Exploration/Iteration Prompts

### Reference Updates
- adoption-approaches.md: Empirical data section
- reference.yaml: New deep_dive entries, updated line numbers

Sources: MetalBear engineering blog, arXiv studies, Addy Osmani (Jan 2026)

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

machine-readable/reference.yaml

@@ -12,6 +12,13 @@ updated: "2026-01"
 # For architecture internals, see guide/architecture.md
 # ════════════════════════════════════════════════════════════════
 deep_dive:
+  # AI-Assisted Development Workflows (from MetalBear/arXiv research)
+  exploration_workflow: "guide/workflows/exploration-workflow.md"
+  script_generation: "guide/workflows/iterative-refinement.md:192"
+  anti_anchoring_prompts: "examples/semantic-anchors/anchor-catalog.md:240"
+  session_limits: "guide/architecture.md:272"
+  claudemd_sizing: 3054
+  scope_success_rates: "guide/adoption-approaches.md:20"
   # Claude Code Releases
   claude_code_releases: "guide/claude-code-releases.md"
   claude_code_releases_yaml: "machine-readable/claude-code-releases.yaml"
@@ -49,6 +56,7 @@ deep_dive:
   installation: 187
   first_workflow: 268
   essential_commands: 317
+  trust_calibration: 1039
   working_with_images: 413
   wireframing_tools: 483
   figma_mcp: 520
@@ -87,7 +95,7 @@ deep_dive:
   ide_integration: 7070
   feedback_loops: 7140
   batch_operations: 7570
-  pitfalls: 7689
+  pitfalls: 8050
   git_best_practices: 8190
   subscription_limits: 1750
   cost_optimization: 8047