Transform Your Year w/ The SPARK Model
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- Опубликовано: 24 май 2024
- Take a break from the chaos of life and join me as I share my personal retreat and annual review process. Discover how I evaluate the past year and plan for the future using the SPARK Model. Don't let time slip away - watch this video to learn how to set achievable goals and make the most of your year. Subscribe for more on living with ADHD!
Get the PDF & Notion Template at www.extrafocusyear.com
Join my ADHD newsletter at extrafocus.com
Buy a copy of my book Extra Focus: The Quick Start Guide to Adult ADHD at extrafocusbook.com
00:00 Intro
00:49 Spark Model
02:19 Spotlight
04:42 Prioritize
06:04 Aspire
08:32 Roadmap
11:28 Keep Going
13:52 Conclusion 
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It’s interesting you mentioned how ADHD causes us to forget our wins- my mom is the one who always reminds me of my wins and helps me celebrate. I’m grateful for her 🥰
my daughter knows to take a photo anytime i accomplish something or feel good about myself because it serves as a reminder to me that my life has not been completely hopeless
@@chrispasson1940 ☺️ that’s nice
Write then down in a gratitude journal
Glad to see you again. 🎉
Keep on posting ❤
Thanks! Hoping to start off 2024 right, which hopefully means more videos next year. 🙂
@@adhdjesse Yes ✨Eagerly waiting for them. Especially Productivity related videos ❤️
I've recently conducted review of the year and realized that a lot of months and days I just wasted my time, however this year was one of the productive in my life because I started planning. I think daily reviews can help us to achieve much more and allow us to be on the right way and make appropriate adjustments if things go wrong. This year I started actively using calendar, to plan and not to forget important events/tasks, I found it really useful. Thank you for the video, it's really interesting to discover different strategies that people use to plan and achieve their goals.
I have never used the SPARK Model, and most of my 2024 planning has already happened, but this was really interesting. You are 100% correct about forgetting wins. Interestingly, my current system hits most of these steps, although in a slightly different way. The fact that different approaches overlap so much tells me we're probably on to something :)
So, what's your system?
Thanks for sharing your stories! Your videos have the most helpful advices and tips to shift view points among entire RUclips.
I have to say, these kinds of videos always start out inspiring and halfway through my eyes gloss over as I realize it's yet another iteration of "essentially, you just gotta do all the work yourself :)". It is yet another system one has to actively DO in the hopes of then being able to do what one ACTUALLY wants to do. The method becomes a thing itself, and now there are two things to worry about and expend energy on rather than just one.
If you have ADHD you will always have to do twice as much, no matter what "system", "method" or "model" you apply. That's just the reality of it. I understand that you, Jesse, present this in a cheery fashion so as to not demoralize your viewers but in all honesty: I find that keeping it real would be a lot more helpful nowadays. Contextually, in this modern Western world under capitalism, having ADHD just sucks. No two ways about it. And what I wish more ADHD content creators would do is just explicitly acknowledge this, again and again. Not in a pessimistic way, not in an optimistic way but in a real raw and honest way. So that people in the ADHD community will never forget (as they often do) that they are all facing the same unfair difficulties and frustrations. I sincerely believe that this would do much more to help people deal with it. Because they will have to keep dealing with it for the rest of their lives.
And finally, about the printable worksheets you linked. I'm sure a lot of effort went into creating these, and 50 pages is a considerable volume but I have to say: $29 is just flat out too much money for a PDF like this. From the very little preview we got and judging by how you described it in the video, it appears to essentially be a restructuring of mostly advice and methods one can find in Ryder Carroll's "The Bullet Journal Method" and similar works. This makes sense ofc because most goal oriented advice tends to always be the same. For comparison, however, a physical copy of Dani Donovan's "Anti Planner" - which I'm sure you will agree is on an entirely different level - is $49 right now, and the Digital Download Bundle even just $25. I'm sure your templates can be very helpful to get started with this particular method but I doubt most people could justify spending any more then maybe $5 - $10 on a mostly text-based digital workbook like this.
I get what you mean. I'd love to work towards a goal of being an author, but honestly, I need to work on the basics of keeping meself fed and clean. :(
I think you're wrong. ADHD might feel as a burden, but how come so many successful entrepreneurs have it without ever thinking about it? How come there are people in my social environment that thrive in their job although they'd describe themselves with similar symptoms as mine without being diagnosed?
Don't forget that ADHD comes with a hyperfocus superpower, which neurotypicals don't have. It's "just" a matter of finding something that really interests you and can keep you motivated for hours, days, weeks, months or even years.
Personally, I try to view ADHD as a chance, as so many successful people like Bill Gates, Richard Branson, Jamie Oliver, and presumably even Leonardo Da Vinci have or had it. I "just" have to find the right thing that sparks my interest more than others. I do this by slowly establishing the same healthy routines that successful people use (eat healthy, excercise, spend time outdoors and with people, constantly learn something new, leaving comfort zone, meditate...). I also cut down on as many distractions as possible (I recommend James Clear's 'Atomic Habits'), sell or gift stuff that I don't actually need, get rid of any annoyances and devices not working, make my home smart so I can easily set up reminders, generally live a minimalist approach...all for the sake of improving my focus.
Successful people aren't sucessful because they continuously test their willpower to withstand behaviours or cravings. No, they are successful because they have established routines to avoid testing their willpower. Additonally, your thinking attracts people with similar thinking. So, if you're thinking negatively about ADHD, you will attract similar people or even change their minds in a negative way. But how would this help you or others in any fashion?
I know, it's hard but don't give up on yourself! Good results are inevitable when doing healthy routines and progressing every single day a bit. You might not notice it for a long time as exponential growth starts slow, but suddenly, you will explode and wonder yourself how you got there. Personally, I believe this and keep on pushing no matter the circumstances. I already see results when comparing myself to the person I was a mere year ago - although it hardly ever felt like I was progressing along the way.
Don't give up on yourself! Good things can only come through good thinking.
If you can't think good, do good activities.
If you can't do good activities, get rid of everything that hinders you doing so.
Minimalise your life, get rid of distractions such that it's easier to do something good than something bad.
Then, success will be inevitable.
@@chrille91 I think this is a common fallacy. Just because successful individuals with ADHD exist, this doesn't mean having ADHD is not a structural burden in the society we live in. Similarly, there are plenty of successful African Americans. However, just because individuals like Oprah, Barack Obama, Beyoncé etc. exist, this doesn't mean that being Black in the United States is not a real structural disadvantage in many relevant ways for the vast majority of African Americans. Saying otherwise would be foolish (for a lack of a better word, I'm not trying to attack you or anyone else personally.)
These inequalities need to be overcome on a structural level because the problem is not ADHD or being Black etc. but the societal structures directly or indirectly punishing people for something they have zero control over and ultimately cannot change. Putting the onus on every affected individual to fight their own battle against a larger system is not only an unrealistic expectation and a deeply unfair burden for anyone to bear, it will also perpetuate the status quo and thus prevent positive change. This doesn't mean, one should give up trying or not attempt to do their best in spite of these challenges. It just means that the ADHD community needs to always be aware of these structural inequalities and think and act accordingly rather than being gaslit by bootstrap rhetoric and the likes.
On a related note, I very much dislike the now very popular framing of "hyperfocus as a superpower" because it implies that it is an ability that can be utilized at will. In reality, hyperfocus is an INability to control focus. Hyperfocus is not the opposite of distraction, it's its foil. Rather than preventing to focus ON something, hyperfocus prevents one from pulling focus AWAY from something. Both distraction and hyperfocus are ultimately the result of a diminished ability to control one's focus, two sides of the same coin. This can be managed reactively but, unlike an actual superpower, it can't be utilized proactively. Implying that it can will once again put unrealistic expectations upon the affected individual.
@@mattiapedulla5284 Thanks for your answer! Appreciate it.
What you refer to as 'fallacy' is also known as 'survival of the fittest' bias. Yet, my sources (ADHD influencers) tell me that most entrepreneurs have ADHD - not just some (have yet to research myself). Otherwise, I'd agree with you that it might be 'just' some successful individuals who successfully managed their ADHD. Nevertheless, they managed it, thereby serving as role models. Why not learn from them?
Additionally, you're still taking the perspective of a victim. Thereby, you give up on controlling your own life - but this won't get you far in life. Everyone who wants to progress needs to live up to his/her abilities the best he/she can.
What you are saying is, that all ADHD'ers are undeniably handicapped. I don't think that this can be true. Given their evolutional backgrounds as hunters in the open field who needed to react to every single, possibly deadly perception, some people suspect that there are WAY more ADHD'ers than currently communicated. And these people can't be all handicapped, can they?
Super successful people with adhd are often born into immense privelige and don't have to put all their daily energy into just paying the bills.
OR they are in the top 5% of intelligence. Which really helps you around the fact that school sucks for adhd folks. Of you know more than the teacher, you don't have to study much.
If course there are also exceptions. There are successful adhd people who are just average, VERY hardworking people.
But most adhd people experience serious burnout tens of times in life no matter how good they are at following every adhd advice under the sun.
I'm a prime example.
I am only slightly above average IQ, (you get scored when getting adhd diagnosis) I did ok in school. I started my young adult life booming with success. It was all driven by massive anxiety because of all the constant feedback in childhood about how I was wasting my potential. So when I turned 18, I was fuelled by axiety of being nothing but wasted potential, procrastinating until literally hours before deadlines and then pushing myself to the brink of complete exhaustion to get stuff done. Then gained more and more success. Trying to do all the things an adhd person "should do" to be their "best self," like working out often, eating no sugar, lower the amount of carbs and no super processed food, sleeping loads, using adhd strategies for work tasks bla bla.... still ended up absolutely burned out and depressed for up to 2-3 months of every year. Unable to feed myself or even bathe. Drained of any motivation to do anything. Even while on meds.
Believe it or not, some people have severe ADHD which is so intense that it disabled them and they should not work full time. My GP came to this conclusion after watching me "do all the right things " for 6 years, yet still I would get massive burnouts. I was only working 30-37 hr pr week and doing great in life according to all measures. Physical health great too. But no. My brain just does not do well with a constant, fulltime job. And I think it's super toxic to make adhd people believe that full time work is the goal and achievable for all adhd people. That's a lie.
I am going for 50% disability, which is what my doctor recommended and I am so relieved that I don't have to feel pressured to make myself ill from trying to live up to "typical standards " year after year.
Been watching and rewatching this as I work on my own 2024 plan! Thanks for sharing and providing a simple but engaging way for adhd brains to keep on track :)
Absolutely amazing
This is so useful 👀 THANK YOU 💖✨
Thanks for sharing Jesse! My girlfriend has ADHD and I sometimes struggle to understand her and her way of doing things! I hope that I will learn some good insights so that I can support/understand her better 😊have a great start of the year!
Yes ,,, oh so cool thank you very much. Excellent checklit was to go through. Get it sorted out at the beginning of the year. But to make sure to appreciate the successes of last year. Thank you again very much
Amazing ideas! I’ll try to try this😅
Thank you. This is bery helpful for me. 👌🏾
Awesome, glad it was helpful!
The videos on your channel have helped me a lot. Hope you continue to make more content.
I love you so much, jess
Thank you for this! Amazing advice that my Coach can corroborate as being something doable for ADHD brains! What games do you have on that shelf? Any TTRPGs? :)
Dear Jesse, thank you for all your videos. It helps me with self love and understanding in a world where I am trying so hard to reach my dreams but really don't know how to help myself sometimes.
I am a new subscriber to your channel. I never thought of myself as having ADHD and never got a professional diagnosis, but I resonate with a lot of the content and I'm starting to question whether I have ADHD, or even if I am on the Autistm spectrum.
As a viewer, it really seems like you got your ADHD shit together 😃 What I mean is that you seem to be able to manage yourself quite well regardless of all the struggles people with ADHD go through. Of course I can imagine it's not always easy.
I wonder if when you first realized you had ADHD you received support in the form of therapy, like if you had a professional regularly guide and mentor you to be able to understand your ADHD and find ways to be productive and successful in reaching your goals. Or did you just read books? Would you tell us more about your personal journey? I'm probably not the only one who is very curious to hear it :)
Cheers!
Thanks Jesse.
I am looking for a tool that I can use to help enter and track all my life goals and progress according to the SPARK model as you have described in this video; an all-in-one life-as-a-project management tool, with visual reports of progress for tasks in each life category as you described them. Do you have such a tool you can recommend? Even if it feeds into other productivity tools and software?
You mentioned Notion in this video; I have heard Notion may be able to help with this, would you recommend Notion as well? I hear it can be a bit of a learning curve to get started which can be it's own barrier to using it.
Thanks and happy new year! 🥳
I likes this
Teach your children early what you learned late.
i think this was my dad's philosophy
I’m totally distracted by the background music 😅