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Energy Audit

Essential Exercises

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Energy Audit

An energy audit is a systematic review of how you spend your time and how each activity affects your energy. The goal is simple: do more of what energizes you and less of what drains you.

This sounds obvious, but most people have never actually tracked their energy. We make assumptions about what should energize us, follow routines on autopilot, and wonder why we're exhausted. An audit replaces assumptions with data.

How to Conduct an Energy Audit

Step 1: Track for 3-7 Days

•Log activities throughout each day

•Note what you did and who you were with

•Rate energy level before/after (1-10)

•Rate mood before/after

Step 2: Categorize Activities

•Energy Givers: Leave you more energized

•Energy Neutral: Neither drain nor boost

•Energy Drainers: Leave you depleted

Step 3: Look for Patterns

•What consistently gives or drains energy?

•How do certain people affect you?

•When is your energy highest?

Step 4: Redesign Your Life

•Schedule demanding tasks during peak energy

•Add more energy-giving activities

•Reduce, delegate, or batch draining tasks

•Set boundaries where needed

Important Distinctions

Draining vs. Difficult

•Some hard activities are ultimately energizing (deep work, exercise)

•Don't confuse challenge with drain

Mood vs. Energy

•You can be calm but drained, or anxious but energized

•Track energy specifically—your capacity to do more

Temporary vs. Chronic Drains

•Situational drains will pass

•Chronic drains require structural changes

What to track:

•Work activities (meetings, focused work, emails)

•Social interactions (which people, what contexts)

•Self-care activities (exercise, rest, hobbies)

•Obligations (chores, errands, commitments)

•Time of day for each activity

Key insight:

The goal isn't to eliminate all draining activities—that's impossible. It's to be intentional, ensure adequate recovery, and gradually shift the balance toward what sustains you.

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