The SPARK Persona Quiz
Which mask is your
alarm wearing?
Your full pattern report includes your primary persona, your secondary pattern, the toolkit matched to your wiring, and a 30-day plan. Delivered to your inbox in three minutes.
The Knight | Fight | K
"Your alarm fights through defensiveness."
YOUR PATTERN
You evaluate everything and everyone, including yourself, though you would never say that part out loud. Your nervous system learned early that the world is a place where you must be ready to defend your position.
THE CORE PATTERN
Defensiveness disguised as standards. Your alarm tells you the system is broken, that no one cares about quality, that the gatekeepers are wrong. Underneath the fight is a Freeze so deep you have buried it under aggression.
What you receive
Your pattern, named. Your tools, matched to your wiring.
Your primary pattern
The one running the show. Standard-Setter, Provider, Adventurer, Reserved, or Knight — named with the exact behaviors that belong to you.
Your secondary pattern
Most people wear two. Your secondary tells you which combination you carry — and what that combination costs you on a Wednesday.
Your personalized toolkit
The tools from the workshop — BREAK-R, PIVOT, the Dialogue Diamond — matched to how your specific pattern fires. Delivered to your inbox.
Tools from the workshop
These aren't mindset exercises.
They're tools you run in the moment — in the meeting, at the dinner table, at the desk. The promise isn't doing more. The promise is doing what matters, with peace instead of pressure.
A six-step protocol that interrupts your alarm before your body takes the afternoon. Breathe. Recognize. Evidence. Accept. Kindness. Return. One next action from Circle 1.
Built for the moment the alarm fires — not after. Runs in 60 seconds. The 4-7-8 breath cycle alone is 19 seconds. The rest is pattern recognition and one concrete move.
Pause. Identify the pattern (Freeze, Flight, Fawn, or Fight). Validate — "this pattern kept me safe; it is not what I need right now." Orient using the Three Circles. Take one action from Circle 1.
The step that most people skip is Validate. Trying to override the alarm without naming it first is why motivation runs out on Wednesday.
Four bases. One at-bat. Receive what was said — not what your alarm translated it to. Mirror it back. Validate that the other person's position makes sense from where they stand. Then respond from Circle 1.
The move that keeps the conversation from becoming the fight. The 4F Check tells you which survival response the other person is running. You don't announce the diagnosis. You use it to choose your approach.
The five SPARK personas
One of these is running the show. Probably two.
Don't pick the one you want to be.
Notice the one your body picks for you.
10 questions · 3 minutes · Your tools matched to your wiring
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