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Energy Audit

The Problem​

You feel tired all the time but don't know why. You push through low-energy periods and waste your high-energy windows. You're trying to be productive when your brain wants to rest, and resting when your brain is ready to work.

The Solution​

Track your energy levels for one day to map your natural rhythms. This reveals when to schedule demanding work, when to take breaks, and what drains vs. restores you.

Try It (Today)​

Step 1: Set Up Simple Tracking (2 minutes)​

Create a note on your phone with these categories:

  • Time
  • Energy Level (1=exhausted, 5=energized)
  • Activity (what you were just doing)
  • Notes (anything that might affect energy)

Step 2: Track Every 2 Hours (30 seconds each)​

Set reminders to check in 6-8 times throughout your day:

  • 8am, 10am, 12pm, 2pm, 4pm, 6pm, 8pm

For each check-in, ask:

  • How energized do I feel right now? (1-5)
  • What have I been doing for the last 2 hours?
  • Did anything specific boost or drain my energy?

Example entries:

  • 10am: Energy 4/5, Working on emails, Coffee + good sleep helped
  • 2pm: Energy 2/5, Just finished lunch meeting, Post-meal crash
  • 6pm: Energy 3/5, Commuting home, Moving around helped

Step 3: Spot Patterns & Adjust (5 minutes)​

At the end of the day, look for:

  • Peak hours: When was your energy highest?
  • Energy dips: When did you consistently crash? (Notice the pattern)
  • Energy boosters: What activities/factors increased energy?
  • Energy drains: What consistently lowered energy?

Small adjustment: Pick one insight to experiment with tomorrow.

What You'll Discover​

Common patterns:

  • Morning peak (8-11am) followed by midday dip (1-3pm)
  • Second wind in late afternoon (4-6pm)
  • Steady decline after 8pm

Energy boosters might include:

  • Natural light, movement, protein-rich meals
  • Completing tasks, social connection, time in nature
  • Certain types of work that energize rather than drain

Energy drains often include:

  • Decision-heavy tasks, multitasking, poor lighting
  • Sugar crashes, dehydration, sitting too long
  • Difficult conversations, overwhelming environments

What You'll Gain​

Immediately:

  • Awareness of when you naturally have more/less energy
  • Understanding of what specific activities affect your energy
  • Data to optimize your day around your natural rhythms

Long-term:

  • Schedule demanding work during peak hours
  • Plan breaks before predictable crashes
  • Design your environment to support energy
  • Make informed decisions about when to push vs. rest

How to Use Your Data​

High energy windows: Schedule your most important or challenging work

Low energy periods: Plan for routine tasks, breaks, or administrative work

Energy boosters: Build more of these into your day intentionally

Energy drains: Minimize when possible, or pair with energy boosters

For more strategies on working with your natural patterns, see Tools for practical systems.

Advanced Tracking​

After the basic audit, you might track:

  • Sleep quality vs. next-day energy
  • How different foods affect energy
  • Impact of exercise timing
  • Social interactions vs. alone time
  • Indoor vs. outdoor environments

The Science​

Your energy levels are influenced by circadian rhythms, blood sugar fluctuations, cortisol patterns, and ultradian cycles (90-120 minute attention spans). Understanding your personal patterns helps you work with your biology instead of against it.

Learn more about optimizing your natural rhythms in Energy Rhythms and discover how executive function affects your energy in Executive Function and Discipline.

💡 Think of it like: Tracking when your car gets the best gas mileage. You discover highway driving at 60mph is most efficient, while stop-and-go traffic drains the tank. Work with your natural patterns, not against them.