① Your Goal and Time Span (start here)
③ Memory Prompts (add your own)
④ How to Score Your Mood (−5 to +5)
⑤ How to Write Events
⑥ Your Own Scoring Anchors (one event...
⑦ Events and Mood Scores by Era (use ...
⑧ Your Mood Wave, 2 Peaks and 2 Valle...
⑨ Dig Into Peaks and Valleys (the 2 p...
⑩ Peak Pattern (what raises your mood)
⑪ Valley Pattern (what lowers your mood)
⑫ How You Recovered From Valleys
⑭ My Drivers (turn what appears in 2+...
⑮ Putting Your Drivers to Use (one co...
Motivation Graph ...
How to use (4 pag...
Goal / peaks (moo...
Rules and anchors
Valleys (mood fell)
Insights / how yo...
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Set Your Timeline...
Ctrl+F / ⌘F : 2/4...
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Log Events and Fe...
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Your goal e.g. Find "my personal drivers" to talk about in job-hunt self-PR When and where you'll use it e.g. Use it in applications to 3 companies before interviews in late October The time span e.g. From elementary school to now. Start from the oldest event you can recall ② Timeline (set y...
Elementary School Ages 6-12. e.g. changing s chools, hobbies, class dut ies Middle School Ages 13-15. e.g. clubs, ex ams, friendships High School Ages 16-18. e.g. clubs, sc hool festival, choosing a path College (first half) e.g. years 1-2. Starting c ollege, clubs, living alon e College (second half) e.g. year 3 on. Part-time job, seminar, job hunting. If you're working, rewrit e as "years 1-3 on the job " Now (this past year) e.g. Started job hunting, settling into work. Score how you feel now too e.g. Look back through photo albums or your phone by year e.g. List clubs, hobbies, and part-time jobs in order e.g. Trace moves, exams, and family events e.g. Ask friends or family from that time +5 = Times you loved every day and lost yourself in something 0 = Ordinary times, neither good nor bad −5 = Your hardest times, when you couldn't move forward Score by how you felt then, not compared to anyone else e.g. Write what happened, like "became a festival committee me mber" 1-2 events per era. Pick ones that moved your mood the most Write good and hard events the same way Skip anything you'd rather not write about My +5 e.g. The day my tutoring student's test score went up My 0 e.g. Ordinary days when I just went to class My −5 e.g. Aimless days, skipping class, drifting through everything Event
Mood score (−5 to...
Reason it rose or...
Elementary School
e.g. Made the class newsletter as a class duty e.g. +3 e.g. Happy that everyone read it Middle School
e.g. Left out by teammates in a club e.g. −3 e.g. Felt like I had no role or place to belong High School
e.g. Led the planning as a festival committee member e.g. +4 e.g. Was trusted to bring others together and get it done College (first half)
e.g. Had no goal and often skipped class e.g. −5 e.g. Couldn't decide what to do, drifting through every d ay College (second h...
e.g. My tutoring student's score went up e.g. +5 e.g. Watched someone grow through my own approach Now (this past year)
e.g. Started job hunting, searching for my own direction e.g. +1 e.g. Still unsure, but moving forward feels a bit positiv e How to draw the wave On ⑦'s score column, mark + to the right and − to the left, then connect the dots e.g. +3 → −3 → +4 → −5 → +5 → +1 Peaks (your 2 highest-scoring eras) e.g. Top peak: College, second half (+5) Second peak: High School (+4) Valleys (your 2 lowest-scoring eras) e.g. Deepest valley: College, first half (−5) Second valley: Middle School (−3) 3/4
Dig Into Peaks an...
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Put Drivers Into ...
What happened
Who was there
Why it rose or fell
Top peak
e.g. My tutoring student's math score went from 40 to 70 e.g. The student, and the center director who trusted me e.g. I could shape my own teaching approach and see the r esults Second peak
e.g. Merged two split festival act ideas into one plan e.g. Classmates who disagreed with each other e.g. Was trusted to lead and decide how to move it forwar d Deepest valley
e.g. Kept skipping class, nothing stuck with me e.g. Almost no one. Had no one to talk to e.g. Had no goal and couldn't decide or move on my own Second valley
e.g. Dropped from the starting lineup, stopped being spok en to at practice e.g. Teammates from the club e.g. Wasn't given a role, carried it alone with no one to talk to e.g. Being trusted and shaping the method myself e.g. Seeing results as scores or something concrete e.g. Being part of someone's growth or joy Pull words that appear 2+ times from ⑨'s "why it rose" e.g. Had no role or goal of my own e.g. Carried it alone with no one to talk to e.g. Couldn't decide what to do myself Pull words that appear 2+ times from ⑨'s "why it fell" e.g. Was given the role of tutoring a student e.g. Built a relationship where I could talk to the director e.g. Set a small goal for myself again Look at the era right after each valley in ⑦, and write what c hanged ⑬ Find Your Axis ...
Will What I want to do e.g. Want to be part of someone's growth e.g. Want to be trusted to set my own goals and methods From ⑩'s peak pattern, write what you'd "want to do again" Can What I can do e.g. Can adjust my explanation to the person e.g. Can reset a goal myself and rebuild from there From ⑨'s "what happened" and ⑫, write what you actually manag ed to do Must What I should do e.g. The role the director trusted me with: raising a student 's score e.g. The role the festival needed: pulling the class's opinio ns together From ⑨'s "who was there", write what others expected of you Driver 1 e.g. Being trusted gives me energy Driver 2 e.g. Watching someone grow is my joy Driver 3 e.g. Setting my own goal gets me moving (from ⑫'s reasons for recovering) Driver 1
Driver 2
Driver 3
Personal pitch line
e.g. I follow through on anything I'm trusted with, my ow n way e.g. As a tutor, I raised a student's math score by 30 po ints e.g. I set my own goal and work backward from it Job fit criteria
e.g. A workplace that trusts me with real work from year one e.g. Work where I can see customers or juniors grow e.g. A review system that lets me set my own goals How to test it
e.g. Ask at an October info session what first-year emplo yees get trusted with e.g. Talk to alumni in October about how they see their r esults e.g. Try a one-day internship in October to see how goals are set → 2/4
Log Events and Fe...
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Dig Into Peaks an...
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Put Drivers Into ...
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