Energy Audit: free worksheet

Time is fixed, but energy is renewable. Jim Loehr and Tony Schwartz, in The Power of Full Engagement (2003), argued that sustained performance depends on managing energy across four areas: physical, emotional, mental and a sense of purpose. Athletes build recovery into their training. Most of us do not.

A full week can be sustainable when you recover well, and a lighter one can still be draining when you do not.

01

Score your four energies

Over the last two weeks, how true is each statement?

0 = not true, 1 = a little, 2 = mostly, 3 = completely true

Statement	0	1	2	3
Physical: I get enough sleep to feel rested
Physical: I move and take breaks during the day
Emotional: I feel more positive than negative most days
Emotional: I have people I can be myself with
Mental: I can focus on one thing without constant interruption
Mental: I can switch off at the end of the day
Purpose: I spend time on things that feel meaningful
Purpose: how I spend my days reflects what matters to me

The lowest-scoring area is usually the one draining the others.

02

Drains, gains and small routines

	What drains this energy	What restores it
Physical
Emotional
Mental
Purpose

Small, regular routines work better than occasional big efforts: a ten-minute walk after lunch, no screens for the first hour of the day, a set finishing time twice a week, five minutes outside between tasks.

Routine	When	Which energy it protects

Score your four energies

Drains, gains and small routines

If you would rather not do it alone.