Energy Tracking Log
Daily Energy Tracking
Name: _________________
Instructions
- Rate your energy levels across all four dimensions at the specified times
- Note activities, food, sleep, and other relevant factors
- Look for patterns to optimize your schedule based on natural energy rhythms
- Use insights to align important tasks with your peak energy periods
Energy Rating Scale
1-3: Low energy (depleted, sluggish, unfocused) 4-7: Medium energy (stable, functional, moderately focused) 8-10: High energy (vibrant, engaged, highly focused)
Morning Check-in (Time: ________)
Energy Ratings (1-10)
- Physical Energy: _____ (body feels energetic vs. tired)
- Mental Energy: _____ (thinking is clear vs. foggy)
- Emotional Energy: _____ (feeling positive vs. drained)
- Spiritual Energy: _____ (sense of purpose vs. emptiness)
Context
- Hours of sleep last night: _____
- Sleep quality (1-10): _____
- Morning activities: _______________________________________
- Nutrition since waking: ___________________________________
- Current mood: ___________________________________________
Notes
Mid-day Check-in (Time: ________)
Energy Ratings (1-10)
- Physical Energy: _____
- Mental Energy: _____
- Emotional Energy: _____
- Spiritual Energy: _____
Context
- Activities since last check-in: _____________________________
- Nutrition since last check-in: _____________________________
- Environmental factors: ___________________________________
- Stressors present: _______________________________________
Notes
Afternoon Check-in (Time: ________)
Energy Ratings (1-10)
- Physical Energy: _____
- Mental Energy: _____
- Emotional Energy: _____
- Spiritual Energy: _____
Context
- Activities since last check-in: _____________________________
- Nutrition since last check-in: _____________________________
- Environmental factors: ___________________________________
- Renewal activities practiced: ______________________________
Notes
Evening Check-in (Time: ________)
Energy Ratings (1-10)
- Physical Energy: _____
- Mental Energy: _____
- Emotional Energy: _____
- Spiritual Energy: _____
Context
- Activities since last check-in: _____________________________
- Nutrition since last check-in: _____________________________
- Environmental factors: ___________________________________
- Overall day assessment: __________________________________
Notes
Daily Reflection
Energy Patterns
- Peak energy time of day: __________________________________
- Lowest energy time of day: ________________________________
- Activities that boosted energy: _____________________________
- Activities that drained energy: _____________________________
Energy Management Effectiveness
- What worked well today: __________________________________
- What I’ll do differently tomorrow: __________________________
Weekly Energy Pattern Analysis
After tracking for one week, look for patterns: