Energy Audit Worksheet
Why This Matters: Burnout doesn't happen overnight. It builds up when we consistently give more energy than we restore. This worksheet helps you identify where your energy goes and how to reclaim it—whether you're a parent, caregiver, working professional, or anyone feeling overwhelmed.
Part 1: Energy Inventory
Rate each area: High Drain (3) | Medium Drain (2) | Low Drain (1) | Not Applicable (0)
MORNING ROUTINE
Getting ready in the morning (self and/or others)
Making breakfast/preparing food
Morning conflicts or rushing
HOUSEHOLD MANAGEMENT
Cleaning and tidying
Laundry
Meal planning and cooking
Grocery shopping
Managing household finances/bills
Home maintenance and repairs
CAREGIVING RESPONSIBILITIES
Caring for children or dependents
Educational support
Managing schedules
Transportation responsibilities
Evening/bedtime routines
Night-time interruptions
Caring for aging parents or relatives
MENTAL LOAD
Remembering schedules
Planning and organizing
Anticipating needs and problems
Making decisions constantly
Worrying about things left undone
RELATIONSHIPS
Partner conflicts or lack of support
Family obligations and expectations
Feeling isolated or lonely
Maintaining friendships and social connections
WORK
Job responsibilities and workload
Commute
Work-life boundary issues
Challenging coworkers
Workplace dynamics
Work travel
PERSONAL NEGLECT
Skipping meals or eating poorly
Poor sleep quality or quantity
No time for hobbies or interests
Putting off healthcare appointments
Lack of exercise or movement
TOTAL SCORE:
What Your Score Means:
0-25: Low drain - You're managing well
26-50: Moderate drain - Time for small changes
51-75: High drain - Seek support
76+: Critical drain - Immediate action needed
A high score shows where you need support.
Part 2: What Actually Restores You?
Think back to the last time you felt energized.
Micro-moments (5-15 minutes):
Example: Morning coffee, meditation, reading…
Short activities (30 min - 1 hour):
Example: Morning coffee, meditation, reading…
Deeper activities (2+ hours):
Example: Brunch with friends, hiking, spa day…
Part 3: Weekly Energy Check
Track for one week to spot patterns
Patterns I notice:
Part 4: Action Plan
Three Biggest Energy Drains:
Solutions for Each Drain:
Lower Standards: What if "good enough" was enough? (fold laundry weekly, accept mess, drop perfectionism)
Get Help: Who can help? (partner, hired help, family, delivery services)
Eliminate/Reduce: Does this need to happen? (say no, reduce frequency, set boundaries)
Make Easier: How to simplify? (batch tasks, create systems, use tools)
Part 5: Non-Negotiables This Week
Choose 3 small commitments to protect your energy:
Reminder: You Are Not Failing
Burnout is a sign you've been doing too much for too long. Recovery takes time, and small changes compound. Be gentle with yourself.
Revisit this audit monthly to track progress.
