Your energy is one of your most valuable resources, but are you using it wisely? Many of us feel drained, not just because of packed schedules or poor sleep, but because we’re unknowingly leaking energy throughout the day. Distractions, emotional strain, and misaligned priorities can leave us feeling depleted without us even realising why. This simple energy audit will help you pinpoint where your energy is really going, and what small adjustments could help you feel more focused, resilient, and energised.

Discover how to recharge emotionally, physically, and mentally with a few simple adjustments to your daily routine.

I’ve put together a short framework to prompt reflection on your energy levels and head space.

You’ll find suggestions to reset and refocus but don’t feel you have to choose from my suggestions.

My hope is that after reading this you'll feel ready to make 1 or 2 small tweaks that will re-charge your battery.

No matter what roles you play: manager, leader, parent, partner, friend… if you’re not mindful of your energy levels and working to optimise them, it’s like trying to water plants with a watering can that has a big hole in the bottom!

In a world full of distractions and demands for our time. I hope this helps you to put yourself first.

Before diving into the framework, you could try writing out your routine in full (including all the small things that eat into your time like short breaks and writing notes, etc.) so you can step back and see clearly where you do and don’t have the capacity for change. I was surprised when I did this recently for myself. The exercise shifted my perspective as I realised just how little time I had during the week for self-care, and how much time I was spending watching TV in the evening! (telling myself this was relaxing but not actually feeling relaxed). I changed things up and have carved out protected me time every day after work for exercise or other activities that bring me joy – and this now feels like extra special time I’m not willing to waste!

If you're constantly feeling stressed, reactive, or emotionally drained, it's a sign that your emotional energy needs attention.

Recharge your emotional resilience

• How often do you experience negative emotions like frustration or stress?
• Are you able to quickly recover from emotionally draining situations?
• How much time do you spend on activities that support good mental health i.e. gratitude practices, journalling, meditation, breathing practices, etc?
• Have you avoided processing emotions from painful experiences?

Suggestions

• Try what I call ‘emotional writing' when something has disturbed you and you're feeling reactive, confused, angry, sad, or any other strong emotion - grab some paper and just write. Blurt whatever comes to mind but get everything out. Once you feel clear or just have nothing else to say. Shred or delete it immediately. I do it all the time because it's just brilliant for clearing and resetting emotionally.
• Begin a mediation practice, just 10 minutes a day is proven to bring benefits. I'm enjoying the app ‘Insights Timer'.
• Reframe challenging situations by exploring alternative perspectives that reduce emotional strain.

Distractions drain more energy than we realise. When our attention is constantly pulled in different directions, we feel exhausted - even if we haven’t physically done much.

Focus on what matters

• Are you clear on your top priorities each day, and do you allocate focused time for them?
• Do you drink 100 cups of tea on the days you need to get stuff done? (this is often how I know I'm procrastinating)
• Do distractions (emails, notifications...) frequently disrupt your concentration?
• Is your environment set up to help you focus?

Suggestions

• Work out a way of managing your diary that has space for meetings etc but also deep focused work and reflection time. Then guard that time!
• Limit all the checking stuff (inboxes, and updates) to specific times.
• Play focus music softly in the background, you can find it by typing ‘focus music' or ‘deep concentration' into all the normal music apps and channels.
• Make sure you're taking enough breaks and moving or standing regularly if you can.

Your physical energy is the foundation for everything else. Poor sleep, diet, and lack of movement all contribute to feeling drained.

Honouring your body’s needs

• How many hours of quality sleep do you get each night?
• Do you take regular breaks throughout the day to recharge?
• Is your nutrition (food and drink) balanced, and are you conscious and intentional about when you make time to stop and eat?
• Are you getting enough movement / exercise every day?

Suggestions

• Aim for 7-9 hours of sleep each night, consider a new bedtime ritual to help you unwind, and try to spend 20 minutes in natural daylight before noon if you can, to maintain healthy circadian rhythms.
• Take short breaks every 90-120 minutes to align with natural energy cycles.
• Create a meal plan and consider batch cooking and freezing healthy meals.
• Find new ways to exercise that can fit seamlessly into your existing routine.

If you’re constantly busy but don’t feel fulfilled, your energy might be misaligned with your values.

Reconnect with your inner compass

• Are your daily actions aligned with your core values and personal priorities?
• Do you allocate time for activities that bring you joy and fulfilment?
• Are you clear on your sense of purpose and how it drives your actions?
• Is there enough space so you can hear your intuition?

Suggestions

• Reflect on and define your core values, creating rituals that help you live by them.
• Dedicate time each week for activities that align with your strengths and passions.
• Make sure you create space to spend quality time with yourself and with your loved ones.
• Would you like to revive an old hobby, or start a new one e.g. reading, baking, photography, walking, drawing, singing, dancing, telling stories, etc?

Start with one or two actions today. In a few weeks, assess their impact and adjust accordingly to keep your energy levels high.

Prioritise yourself - you deserve to feel energised.

Your Next Read: Wellbeing & Resilience at Work

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