SPARK Method

SPARK is a mental fitness framework that teaches athletes to apply the same core skills for both elite performance and mental wellness. It's not therapy or treatment - it's training for the mind, just like physical training builds the body.

S - Self Awareness + (others, environment)

P - Plan

A - Action

R - Reflect

K - Keep Growing

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SPARK: Two Paths, One Framework

Dual Application for Athletes

Elite Performance Path: Tools for consistent high-level athletic achievement

Mental Wellness Path: Tools for emotional resilience and psychological health

Both paths use the same SPARK framework but with specific applications tailored to each domain.

Meet Paul Sweetow

Paul Sweetow has spent over 33 years in the helping profession as a psychotherapist. He received his masters degree in social work from The University of Chicago.

He is a 6th degree black belt in karate. He also holds black belts in Tae Kwon Do, Iaido (sword) and Kobudo (Okinawan weapons).

Paul is the author of 12 books: Student Life Skills, HERO, CLASS, The Socratic Parent, The Heroic Adventures of Miles and Maria Books 1-8.

His upcoming book, Athletic Mind will be published in February 2025.

Paul provides works with athletes and blends high performance in sport and psychotherapy for all ages using cognitive/behavioral therapy, DBT, positive psychology, and blends in the warrior mindset.

As a competitive karate athlete, Paul has won:

AAU National Champion - Kata - 2013, 14,15,16,17,18,19,22, 23,24

USANKF National Champion - Kata - Gold - 2015

WUKF World Championship - Kata - Bronze - 2022

WKC World Championship - Kata - Gold - 2015

** I'm certainly grateful for the moments on the podium and although I compete as an individual, I've had many coaches, trainers and support along the way. What's not listed here are all my loses, and there have been plenty. When I hit obstacles and make mistakes, I remind myself to keep coming back to practice the lessons from the Warrior Mindset - Fall Down 7 Get Up 8.