Micro-Spark Hunt

Purpose / Reason
Revisit tiny things that once sparked joy. Dedicate 15 minutes to one.

How to Apply

1. Pick one tiny identity experiment (≤10 minutes/day).
2. Define start/stop conditions and a simple success metric.
3. Run it for 7 days; log one sentence after each rep.
4. Decide: keep, scale, or scrap; then start the next experiment.

How & Why It Works

• Repeated micro‑experiments create evidence for a new identity and build self‑efficacy.

Results & Goals

• Immediate (0-72h): Less overwhelm; one value‑aligned action completed; early relief from rumination.
• Short‑term (1-4 weeks): Drafted identity story, 3-5 micro‑experiments run, clearer boundaries with key people.
• Medium‑term (1-3 months): Coherent sense of self across roles; consistent habits that reflect chosen values.

Citations / References

• APA - Identity Development
• Erikson's Psychosocial Theory (Identity vs. Role Confusion)
• ACBS - Acceptance & Commitment Therapy (ACT)
• Beck Institute - CBT Resources
• Linehan Institute - DBT Skills
• Greater Good - Purpose & Meaning