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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?
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Where is hidden energy going that doesn't show up (masking, recovering, worrying)?
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Rebalance
You usually can't cut the big draining slice overnight. Look for one realistic shift.
One thing I'll protect more energy for
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One thing I'll try to shrink, drop, or get help with
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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.