Spark Notebook - 2nd Edition by Kate Matsudaira

THIS NOTEBOOK BELONGS TO

YEARLY THEME BRAINSTORMING

MY THEME IS . . .

THIS YEAR’S TOP GOALS

YEAR

ACHIEVEMENTS

YEAR

IN THE BOXES BELOW, WRITE ABOUT YOUR ACHIEVEMENTS RIGHT AFTER THEY HAPPEN. DON’T FORGET TO INCLUDE HOW YOU MADE IT HAPPEN!

ACHIEVEMENT #1

DATE:

ACHIEVEMENT #2

DATE:

ACHIEVEMENT #3

DATE:

ACHIEVEMENT #4

DATE:

ACHIEVEMENT #5

DATE:

MONTH S

S REMINDERS

NOTES

MONTHLY GOALS WHAT AM I GOING TO MAKE HAPPEN?

MONTH

30-DAY CHALLENGE START DATE

END DATE

FOR THE NEXT 30 DAYS, I WANT TO . . .

I WANT TO MAKE THIS HAPPEN BECAUSE . . .

MY PLAN OF ACTION IS . . .

I FULLY INTEND TO COMMIT MYSELF TO THIS FOR THE NEXT 30 DAYS. (signature here)

MONTH S

S REMINDERS

NOTES

MONTHLY GOALS WHAT AM I GOING TO MAKE HAPPEN?

MONTH

30-DAY CHALLENGE START DATE

END DATE

FOR THE NEXT 30 DAYS, I WANT TO . . .

I WANT TO MAKE THIS HAPPEN BECAUSE . . .

MY PLAN OF ACTION IS . . .

I FULLY INTEND TO COMMIT MYSELF TO THIS FOR THE NEXT 30 DAYS. (signature here)

MONTH S

S REMINDERS

NOTES

MONTHLY GOALS WHAT AM I GOING TO MAKE HAPPEN?

MONTH

30-DAY CHALLENGE START DATE

END DATE

FOR THE NEXT 30 DAYS, I WANT TO . . .

I WANT TO MAKE THIS HAPPEN BECAUSE . . .

MY PLAN OF ACTION IS . . .

I FULLY INTEND TO COMMIT MYSELF TO THIS FOR THE NEXT 30 DAYS. (signature here)

MONTH S

S REMINDERS

NOTES

MONTHLY GOALS WHAT AM I GOING TO MAKE HAPPEN?

MONTH

30-DAY CHALLENGE START DATE

END DATE

FOR THE NEXT 30 DAYS, I WANT TO . . .

I WANT TO MAKE THIS HAPPEN BECAUSE . . .

MY PLAN OF ACTION IS . . .

I FULLY INTEND TO COMMIT MYSELF TO THIS FOR THE NEXT 30 DAYS. (signature here)

MONTH S

S REMINDERS

NOTES

MONTHLY GOALS WHAT AM I GOING TO MAKE HAPPEN?

MONTH

30-DAY CHALLENGE START DATE

END DATE

FOR THE NEXT 30 DAYS, I WANT TO . . .

I WANT TO MAKE THIS HAPPEN BECAUSE . . .

MY PLAN OF ACTION IS . . .

I FULLY INTEND TO COMMIT MYSELF TO THIS FOR THE NEXT 30 DAYS. (signature here)

MONTH S

S REMINDERS

NOTES

MONTHLY GOALS WHAT AM I GOING TO MAKE HAPPEN?

MONTH

30-DAY CHALLENGE START DATE

END DATE

FOR THE NEXT 30 DAYS, I WANT TO . . .

I WANT TO MAKE THIS HAPPEN BECAUSE . . .

MY PLAN OF ACTION IS . . .

I FULLY INTEND TO COMMIT MYSELF TO THIS FOR THE NEXT 30 DAYS. (signature here)

DO MORE OF WHAT MAKES YOU TRULY HAPPY. When were you happiest last week? Not the most productive or most successfulâ&#x20AC;&#x201D; but happiest. When did you feel like you were on top of the world and the sun was shining just on you? The answer might surprise you. Journal about it, and be really honest. How can you create more of that sunshine this week?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

BE STUBBORN ABOUT YOUR GOALS, BUT FLEXIBLE ABOUT YOUR METHODS. You know exactly where you want to go, but when was the last time you checked your map? Brainstorm 3 other ways you could get to the same destination. Get creative. You might just ﬁnd a smarter, happier way to get there, or a new way to think about your current route. Even if you don’t change your plan, at least now you’ll know for sure it’s the right one.

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

WHEN YOU ONLY KIND OF TRY, YOU ONLY KIND OF GET RESULTS. Itâ&#x20AC;&#x2122;s scary to try really hard at something. Failure is always an option. But you know what else is an option? Huge, massive, just-like-you-hoped-it- would-be success. You have to invest big to win big. Where are you only kind of trying? Where you should you be betting big and really going for it?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

YOU CAN GO TO WORK, OR YOU CAN BE THE BOSS. We all slip into bad, passive routines from time to time. Where in your life are you just showing up? And where in your life are you the boss? If itâ&#x20AC;&#x2122;s something you care about, itâ&#x20AC;&#x2122;s worth owning it and bringing your best self to the table. How can you start being the boss in one key area of your life this week?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

BREATHE IN THE FUTURE, EXHALE THE PAST. Take several deep breaths. As you do, imagine yourself breathing in hope, possibility, and excitement for the future. As you breathe out, imagine worry, pain, and stress from the past leaving your body. Now, how do you feel? What are you inviting in? What are you leaving behind?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

IF YOU CANNOT DO GREAT THINGS, DO SMALL THINGS IN A GREAT WAY. Not everyone can be Oprah. But just because your work might not result in fame, fortune, and international success, doesnâ&#x20AC;&#x2122;t mean your work isnâ&#x20AC;&#x2122;t worth doing. You have the power to make your world an amazing place. For yourself, for your family, and for the people you interact with every day. What small thing can you do better today that will make your world a better place?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

IT IS NEVER TOO LATE. You can start right now. As we get older and more settled in our routines, it’s harder and harder to see how new things are possible. But anything is possible; you know this. You’ve seen it. And you can do it too — you just have to start. A little bit today. Then a little bit tomorrow. And so on. What have you been dreaming of, but not admitting or working on? What do you want that feels just out of reach?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

WHEN YOU SAY YES TO SOMETHING, YOU’RE SAYING NO TO EVERYTHING ELSE YOU COULD HAVE DONE WITH THAT TIME. Are you saying yes to the right things? Look at your outlook for this week. Are you making the best use of your hours? What is not getting done?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

HOW DO YOU WANT TO FEEL? Instead of focusing on the things you want, think about how you want to feel. Powerful? Strong? Radiant? Grab a thesaurus and write down the way you want to feel in your life. Are the choices you make today helping you to feel that way? Or do you need to change something?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

GIVE YOURSELF A PERFORMANCE REVIEW. You don’t have to wait for your manager to tell you how you’re doing. In fact, you shouldn’t. You should be the biggest manager of your own career and your own success. So... • Are you making progress on your Yearly Goals? Check in with them now. • How have your interactions been at work recently? • Are you someone other people love to work with? • What are your greatest strengths? Are you using them? If not, what’s standing in the way? • What do you hope will get better in your life or work? How will you get there?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

YOU ARE THE WAY YOU SPEND YOUR TIME. The things you do every day are what make up your life, whether you like it or not. Write out an average day for yourself, hour by hour. Do you like the way your daily life looks? What would you change?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

THE PURPOSE OF YOUR LIFE IS TO GIVE YOUR LIFE A PURPOSE. No one’s going to knock on your door with the secret to success. Success is whatever you make it. Deﬁne your purpose. What do you want to be remembered for? How can you make progress on that mission today? Don’t put it off. Time keeps going, with or without you.

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

WHAT ARE YOU TOLERATING RIGHT NOW? When we get in a routine, we start tolerating things that we shouldn’t. Maybe it’s a hole in your sock. Maybe it’s a coworker who always interrupts you. Make a list of things you’re tolerating. Then schedule at least one appointment this week to rectify it.

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

IT’S NEVER TOO LATE TO CHANGE WHAT YOU MIGHT HAVE BEEN. If you’re not happy where you are, all you have to do is move. You just have to decide that the pain of staying where you are is worse than the pain of taking a leap. No matter how badly you messed up today, tomorrow is a brand new opportunity to be better. What do you regret or wish you did differently? How can you rewrite the story of your tomorrow to be one you love?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

BE THE PERSON WHO MAKES EVERYBODY FEEL LIKE SOMEBODY. You want to be someone everyone loves to be around and work with. One of the best ways to do that is to make other people feel great for having been around you. When was the last time someone made you feel really special, smart, or appreciated? How can you do that for someone else?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

THE REAL WORK STARTS WHEN YOU WANT TO QUIT. It’s easy to do things that are easy. Anyone can be upbeat, motivated, and focused when the task isn’t demanding every ounce of their energy. Where do you feel pushed to your very edge right now? Instead of backing off, push into it. Write down why it’s hard; every challenge has something to teach you. And then dive back in. Once you’re on the other side, you’ll be better than you ever were before.

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

BE SOMEBODY’S REASON TO SMILE. How can you make someone’s day today? Spreading sunshine feels good and it makes your world a better place to be. I bet there’s someone in your life who would beneﬁt from you giving them exactly what they need (and you probably know exactly what that thing is, too). It usually only takes a simple gesture, but the impact can be nothing short of huge. (And it’ll make your life a little better too. Bonus!)

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

WHAT EXCUSES ARE YOU GIVING? Our personal narratives are littered with excuses why we can’t or won’t do things. When was the last time you checked in on the stories you tell yourself? “He’s too much of a jerk.” “I’m not smart enough.” “I’ll never have enough money for that.” Look at the excuses you’re giving that are holding you back. No one else will get rid of them for you, and most of them aren’t serving you or your success. Call BS on one of them this week.

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

IF YOU NEVER PUSH YOURSELF TO THE LIMIT, YOU WILL NEVER KNOW WHAT IS POSSIBLE. Whatâ&#x20AC;&#x2122;s one big problem you have to solve? Try coming up with the craziest solution you can, even something impossible.

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

IF YOU HAD TO RATE YOURSELF ON A SCALE OF 1-10 TODAY, WHAT WOULD YOU RATE YOURSELF? If you’re not a 10, what would it take to get you there?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

WHAT IS PUSHING YOUR FORWARD? Check your intentions and motivations. What gets you out of bed in the morning? Enthusiasm? Obligation? If you don’t like what’s driving you (or you don’t like where it’s driving you), maybe it’s time to recalibrate your priorities and check in with what you want your life to look like.

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

PLAN YOUR DREAM LIFE. We all imagine that somewhere in the future we’ll be rich, happy, and secure. But getting really speciﬁc in your dreams is what will ultimately get you there. Imagine your perfect life. What time do you wake up? Where do you live? Who do you see ﬁrst? What does your dinner table look like? Where do you work? When you know exactly where you want to go, you’ll make smarter, more deliberate decisions every day that are more likely to lead you there. One person’s dream life is a downtown high-rise, while someone else’s is a log cabin on an island. Two great lives, but very different paths to get there. What’s your path?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

WHAT IS A WASTE OF YOUR TIME? You should only be spending your precious time on things that use your greatest strengths. What can you delegate out to free up more of your time? Maybe an assistant who can answer your emails or update spreadsheets for you. Maybe a babysitter so you can devote three solid hours to your side project every weekend. You don’t have to do it all yourself. In fact, you shouldn’t. It’s a waste of your time.

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

BE SO GOOD THEY CANâ&#x20AC;&#x2122;T IGNORE YOU. Most successful people gain their success from doing one thing exceptionally well. What skill do you have that is unique and valuable? Study people whose careers you admire. What are they so good at that no one can ignore them? How did they get there? Now...how will you get there too?

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

NOURISH AND HEAL YOURSELF. Do a scan down your entire body. Where are you holding tension? What are you worried about? What are you holding on to? Now release the things you donâ&#x20AC;&#x2122;t need. Take a deep breath. Schedule one thing that will nourish or heal your body, like a massage, a walk with a friend, or an hour of meditation.

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

EMBRACE YOUR GOOD LUCK. The happiest people in the world are those who feel gratitude. Think about what you have to be grateful for. What part (or parts) of your life make you feel ridiculously, deliriously lucky? Write them down. Feel gratitude for them. Thank the person who helped you get them.

WEEKLY GOALS

REFLECT + CELEBRATE

REVIEW Yearly Goals Monthly Goals Last Week’s Progress 30-Day Challenge

DATE

WEEKLY OUTLOOK MONDAY

TUESDAY

WEDNESDAY

MORNING

NOON

NIGHT

THURSDAY

FRIDAY

MORNING

NOON

SATURDAY

SUNDAY

NIGHT

DATE