Click Here for Plain Text Version
Where's My Energy Going?
If you often end the day with nothing left, it helps to see the budget. Estimate how your energy is split across a typical week — not the hours, but the drain. Seeing it on a pie often makes the imbalance obvious.
How to use it: Give each area a rough number for how much of your energy it takes. They don't have to add to exactly 100 — the shape is what matters.
My weekly energy
- Work / study — share of my energy: ____
- Masking / being 'on' — share of my energy: ____
- Home & admin — share of my energy: ____
- People & relationships — share of my energy: ____
- Rest & recovery — share of my energy: ____
- Things I enjoy — share of my energy: ____
Total should come to about 100.
What stands out
Looking at the pie, what surprises me or feels off?
______________________________________________
______________________________________________
______________________________________________
Where is hidden energy going that doesn't show up (masking, recovering, worrying)?
______________________________________________
______________________________________________
______________________________________________
Rebalance
You usually can't cut the big draining slice overnight. Look for one realistic shift.
One thing I'll protect more energy for
______________________________________________
______________________________________________
One thing I'll try to shrink, drop, or get help with
______________________________________________
______________________________________________
Rest isn't a reward: Rest belongs in the budget on purpose — not just whatever's left over after everything else.
Go deeper
Ready for more? These lessons pick up where this worksheet leaves off.
- Burnout, Capacity, and Energy Management, from The Neurodivergent Brain. Autistic and ADHD burnout and how to recover — why willpower can't fix an empty battery.
- Masking & Authenticity, from The Neurodivergent Brain. How autistic masking (compensation, masking, assimilation) drives burnout — and what helps.
- Systems, Habits, and Self-Compassion, from The Adult ADHD Course. How to make self-compassion the engine that keeps your habits and systems running.