docs: add top-level "Running" quick-reference to README

Surface run info up front: prerequisites, one-command Docker start + manage,
access-URL table, no-browser API check, and test commands (local + in-container),
with links to the detailed sections.

Co-Authored-By: Claude Opus 4.8 (1M context) <noreply@anthropic.com>

README.md

@@ -10,6 +10,52 @@ The service presents a lightweight browser flow, stores the user's narrative
 answers in SQLite, sends those answers to Anthropic for structured extraction,
 persists the resulting profile, and displays a plain-language profile page.
 
+## Running (quick reference)
+
+Prerequisites: Docker with the `docker compose` plugin, and a `.env`
+(`cp .env.example .env`, then set `ANTHROPIC_API_KEY`; add `GOOGLE_*`,
+`JWT_SECRET`, `IMPACTFLOW_API_KEY` for browser auth; `COOKIE_SECURE=false` for
+local http).
+
+```bash
+docker compose up -d --build discovery     # build + start (migrations run on startup)
+docker compose logs -f discovery           # follow logs
+docker compose down                        # stop
+```
+
+Access:
+
+| Where | URL |
+| --- | --- |
+| Deployed (HTTPS) | `https://impactflow.teamci.org:8011` |
+| Local, from Windows | `http://localhost:8011` (→ discovery flow) |
+| Local, from WSL | `http://192.168.245.52:8011` (`localhost` forwards from Windows only) |
+| Health | `http://localhost:8011/health` |
+
+User journey (all served from `/static`): discovery → profile → reflect →
+coaching → dashboard → visuals.
+
+Quick API check without a browser (machine auth):
+
+```bash
+KEY=$(grep '^IMPACTFLOW_API_KEY=' .env | cut -d= -f2 | tr -d '\r')
+curl -s http://localhost:8011/health
+curl -s -H "X-API-Key: $KEY" http://localhost:8011/api/me
+```
+
+Run the tests (all AI calls mocked — no key/network needed):
+
+```bash
+.venv/Scripts/python.exe -m pytest          # local venv (Windows)
+# or in-container, if the local toolchain is unavailable:
+docker build -t ifd-test . && docker run --rm -v "$PWD:/app" --entrypoint python ifd-test -m pytest -q
+```
+
+Details below: [Quick Start With Docker](#quick-start-with-docker),
+[Local Development](#local-development), [Tests And Verification](#tests-and-verification),
+and the production deployment + weekly-check-in scheduler notes under
+[Configuration](#configuration).
+
 ## Quick Explanation For AI Assistants
 
 If you need to explain this app in detail, use this mental model: