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Brain circuits

How to assess your personal energy budget

Published 16 June 2022 in Brain circuits • 3 min read

At some point, all of us experience a sense of lethargy: feeling unproductive and unable to get things done as we normally do. This is especially true in times of crisis, as people across the globe have been dealing with over the last couple of years. And while a lot has been written about self-care, sometimes it is hard to identify what exactly is bringing you down, and how to get back to your best self. This is where an energy budget comes into play.

We are used to tracking resources, both at work and home, to make sure that output doesn’t exceed means, but very few people do this when it comes to their personal wellbeing. Just as with any other resource, your energy is precious and limited. So, if you are feeling depleted, you need to know what the drain is, and where you may be able to replenish what you have lost.

This is the third part in a three-part series. In part one we discussed how to assess your energy drainers and in part two we examined rechargers. If you haven’t done so already, you will want to go back and complete each of those exercises. Now it is time to put it all together.

Select what you believe to be your top three drainers and rechargers to assess what is most relevant for you right now. The letters stand for the five dimensions that affect your energy the most: Physical, Mental, Emotional Spiritual and Social.






Top 3 CURRENT Drainers 






1. Drainer


2. Drainer


3. Drainer        


Top 3 CURRENT Rechargers






1. Recharger


2. Recharger


3. Recharger


To identify your next steps, reflect on the following:

What is the first small step (so small that you can do it four or five times a week, even when  busy or tired) you could take to decrease one Drainer?

What is the first small step you could take to increase one Recharger?

From here, take small actions until your supply is significantly outpacing your demand.


Wishing you a very abundant Energy Budget!

If you would like more resources about managing your energy, you can join our private LinkedIn group



Francesca Giulia Mereu coaching corner

Francesca Giulia Mereu

Executive coach

An executive coach with more than 20 years’ experience, Francesca Giulia Mereu is also author of the book Recharge Your Batteries. She regularly works with Frontline Humanitarian Negotiators (CCHN) and at IMD with senior leaders of global organizations. You can follow her LinkedIn Group on managing your energy here.


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