Your energy is like a signal - it tells you what’s working for you, and what might need attention. In a new environment, your energy can go up and down for all kinds of reasons: new things, unfamiliar situations, exciting moments, or just missing home. By tracking how your energy changes during the week, you’ll start to see what fuels you (people, tasks, places, habits) and what takes your energy away. You don’t have to analyse every detail - just noticing patterns is enough to support your growth and balance.
What you will need:
- A notebook or blank sheet of paper to draw your energy chart
- A pen or pencil for marking energy levels and notes
- Coloured pens or markers (optional, to distinguish high, neutral, and low energy)
- If doing it digitally - a phone, tablet, or computer (notes app, spreadsheet, or simple graph tool)
Instructions:
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Draw a simple chart with the days of the week (or the month) on the bottom or download a template here (1.51 MB, pdf).
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For each day, rate your energy:
High energy - I felt active, focused, or excited
Neutral - I felt okay, not up or down
Low energy - I felt tired, drained, or unmotivated -
You can use bars, a line, or symbols to show your energy level.
Add a quick note for each week
- What gave me energy this week?
- What drained my energy?
- What helped me recover or feel better?
End-of-week reflection:
- Which days were the most energizing or draining?
- Are there any patterns (people, places, tasks)?
- When did I feel most like myself?