An Energy Audit for the Start of the Year

As a new year begins, many of us feel an unspoken pressure to find more energy, more motivation, or more clarity. But often the issue isn’t that we’re lacking energy.
It’s that our energy is being quietly drained in ways we haven’t fully noticed.

This is where an energy audit can be deeply supportive – not as a task to complete or another thing to optimise, but as a way of listening more honestly to your lived experience.

The Energy Audit Worksheet I’ve shared here is a simple reflective practice. It’s not designed to overhaul your life or demand big changes.

Instead, it invites you to pause and gently ask:

• What consistently drains my energy?

• What reliably restores it?

• What patterns might be asking for my attention?

You don’t need to analyse or judge what you find. Awareness alone often begins to shift things.

In the worksheet, you’ll be guided to make two lists:

• Energy drains – situations, habits, environments, or dynamics that leave you feeling depleted

• Energy gains – people, practices, or experiences that help you feel more like yourself

You’ll also be invited to rate them lightly, not to be precise, but to notice contrast. Very often, clarity comes not from what we want more of, but from recognising what no longer fits.

You’ll notice there’s no requirement to “fix” everything you uncover. Instead, you’re invited to choose one small, doable action:

• reducing a major drain

• or consciously making space for something that restores you

This kind of change is far more sustainable than pushing yourself to do more.

You can download the free Energy Audit Worksheet here and work through it in your own time. There’s no right pace and no need to complete it all in one sitting.

If you find yourself returning to this reflection, that’s often a sign that your system is asking for support, not pressure.