You track your finances, you check your step count—but have you ever tracked your energy? Not just how much sleep you got, but who and what leaves you feeling full—or completely wiped out? An energy audit is a simple but eye-opening wellness practice that helps you identify what fuels your well-being and what quietly drains it. And it just might be the clarity you didn’t know you needed.
An energy audit is the act of paying attention to how your daily experiences affect your emotional, mental, and physical energy. It’s less about time management and more about energy management—because let’s face it, not all hours feel the same.
Spending one hour in a toxic meeting can feel like a full day. Meanwhile, 15 minutes in the sun or a good conversation can leave you refreshed. An energy audit helps you name those patterns, make sense of them, and start making small changes that have a big impact.
Think of it like spring cleaning for your nervous system.
Why Energy Awareness Matters
Modern life pushes us to do more, often without checking in on how we feel while doing it. Over time, we start to accept constant fatigue as normal. But burnout rarely comes from doing too much—it comes from doing too much of the wrong things, without enough of the things that restore us.
By becoming aware of what drains and energizes you, you can make more informed choices about how you spend your time, with whom you spend it, and what you commit to. It’s not about avoiding hard things—it’s about making sure your energy is being invested, not just spent.
How to Conduct Your Own Energy Audit
You don’t need an app or a spreadsheet—just a notebook, a few quiet minutes, and a willingness to be honest. Here’s how to do it:
- Track for a few days: Write down your activities, interactions, and habits throughout the day. After each one, jot down how you feel—energized, neutral, drained, anxious, calm.
- Look for patterns: Which activities consistently leave you feeling depleted? Which ones refill your emotional cup? What people or situations spark tension?
- Categorize: Divide your list into energy boosters and energy drains. Some things may fall in between—that’s okay.
- Adjust where you can: For drains that are unavoidable (like work meetings or chores), can you soften them? For example, scheduling breaks, listening to music, or setting time limits. For drains that are optional, start letting go.
- Prioritize refills: Make room for at least one energy-boosting habit a day, no matter how small. These don’t have to be extravagant—sometimes a five-minute walk is enough.
You’re not trying to eliminate all stress. You’re simply working toward a better balance between what depletes you and what restores you.
What Counts as an Energy Drain or Boost?
Drains and boosts are deeply personal. For one person, a party may feel electric—for another, it’s exhausting. The key is tuning into your own responses, not the expectations of others.
Common energy drains:
- Overcommitment or saying yes when you want to say no
- Constant multitasking
- People who create emotional tension
- Cluttered environments
- Excessive screen time or doomscrolling
Common energy boosters:
- Moving your body in a way that feels good
- Deep conversations
- Solo time or quiet reflection
- Natural light and fresh air
- Creative outlets or hobbies
Even tiny tweaks—like moving a weekly meeting to a better time or setting a social media time limit—can shift how you feel by the end of the day.
Your energy is a non-renewable resource. Protecting it is not selfish—it’s essential. An energy audit provides a blueprint for living more intentionally, calmly, and in tune with what truly supports you. Because when you learn to manage your energy instead of just your time, your entire life begins to feel more sustainable.