You get through the day, check things off your to-do list, do everything you’re “supposed” to do—and yet, by evening, you feel like you’ve been hit by a truck.
Sound familiar?
Here’s the thing: sometimes it’s not about how much you’re doing. It’s about what you’re doing, and whether those activities are actually giving anything back to your body and mind.
This is where an “energy audit” comes in. And no, it’s not a new productivity hack or a fancy time-management tool. It’s a simple but powerful practice of getting honest with yourself about what’s fueling you—and what’s quietly draining your reserves.
What’s Draining Your Energy? Why It Matters
From a functional medicine perspective, persistent fatigue isn’t just about being tired. It’s often a sign your body’s stress response systems—particularly the adrenal glands and the hypothalamic-pituitary-adrenal (HPA) axis—are working overtime. These systems regulate your body’s response to stress through hormones like cortisol, which ideally help you adapt and bounce back.
But chronic stress, poor sleep, nutritional gaps, or overwhelming demands can push this system out of balance. You might feel wired but tired, struggle to concentrate, or wake up feeling unrefreshed. When the adrenals are fatigued, every day feels like a struggle to keep up.
That’s why a regular energy audit is so important: it helps you tune in to where your energy is being spent—and where it’s being stolen.
How to Do Your Energy Audit
Step 1: Track your activities for a few days.
Write down everything you do—from work meetings and errands to conversations, workouts, and even mindless scrolling on your phone. Keep it simple—a list is all you need.
Step 2: Mark each activity with a +, –, or 0 to show how it affected your energy:
- + means this activity gave you energy.
- – means it drained your energy.
- 0 means it left you feeling neutral
This quick shorthand makes it easy to spot patterns at a glance. Be honest and compassionate with yourself—this is about understanding your real energy flow, not judging your choices.
If you find yourself marking many activities as “0,” pause and ask:
Am I truly aware of how this affects me? Or am I just on autopilot?
Sometimes tasks like doing dishes, commuting, or scrolling social media feel automatic, but they can still impact your energy—either positively or negatively. Try tuning in to how you feel during and after these moments. If an activity consistently leaves you feeling neutral, that’s important information—it might be a sign to adjust how or when you do it.
Honest reflection here is key because it uncovers hidden energy drains and opportunities for meaningful change.
Spot the Patterns—and Start Adjusting
Once you see the patterns, you can begin making small but meaningful changes.
Maybe you can’t quit your job or skip family obligations—but you can say no to extra commitments that sap your energy without giving anything back. You can set boundaries around draining relationships, or find ways to incorporate moments of rest and joy into your day.
Remember: this isn’t about squeezing your life into a perfect, color-coded schedule. It’s about becoming more aware of what matters, what costs too much, and what you need more of to feel like you again.
Why It’s So Important to Be Honest with Yourself
In functional medicine, we often see how overlooked fatigue is dismissed as “just stress” or “part of life.” But it’s more than that. When your adrenals are overworked, your cortisol rhythm can become dysregulated—leaving you stuck in a cycle of exhaustion, inflammation, and even mood changes.
By doing an energy audit, you’re giving yourself permission to pause and listen. To really look at what’s happening inside and around you. This kind of honest self-awareness is the first step toward healing—not just pushing through another day on empty.
Ready to Take the Next Step?
To truly support your stress recovery, it helps to understand where you are on the stress and adrenal fatigue spectrum. That’s why we created a quick, insightful tool just for you.
Take our free 3-minute Adrenal Quiz here to uncover what your body is really asking for—and discover what kind of support will help you feel balanced again.
When you complete the quiz, you’ll get:
✅ A personalized 7-page recovery plan tailored to your adrenal fatigue stage
✅ Insights into your unique stress response and energy patterns
✅ Clear, actionable steps to restore your energy, focus, and resilience
👉 Take the Adrenal Quiz here and start your healing journey today.
Wired, Tired, or Just Hanging On?
Let’s decode your stress response—so you can get back to feeling like yourself again.
