1. Recall recent moments of high energy

Think about the recent past. Which activities, interactions, or situations left you feeling more alive, focused, or mentally clear during or after they occurred?

Example: deep work, meaningful conversations, time outdoors. Be as specific as you can!

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2. Recall recent moments of low energy

Now identify moments that consistently left you feeling drained, tense, or mentally fatigued. Focus on patterns rather than one‑off events.

Example: prolonged multitasking, value‑conflicting tasks, unresolved social tension.

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3. Notice internal signals

For each item above, write down what you noticed in your body and mind (e.g. tension, clarity, restlessness, motivation). 

Subjective energy is often reflected in these signals rather than in performance alone.

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4. Explore autonomy and alignment

Ask yourself: Did this situation feel chosen or imposed? Did it align with your values or strengths? Some experiences fuel and cost at once — autonomy and alignment often decide which side wins out.

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5. Notice what's workable

For each drainer, ask whether it's structural (hard to remove), defaulted into (you could choose differently), or something you might relate to differently. Not every drainer needs to be eliminated. Some just need to be seen clearly.

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6. Summarize your energy balance

List your top 3 givers and top 3 drainers. Note one small, realistic adjustment you could make to either create more space for the givers, or change your relationship with one of the drainers.