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Energy Audit Worksheet

Map what drains and restores you, then rebalance one thing each

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Burnout builds when demands keep outpacing the things that refill you. For one typical week, list what drains and what restores your energy, then rebalance one thing on each side.

Drains: tasks, people, places and habits that cost me energy
Restores: tasks, people, places and habits that give me energy
Hours a week I spend on work and caregiving (paid and unpaid)
Hours a week that genuinely restore me
How balanced this week felt (0 = all drain, 10 = well balanced)
none
1
2
3
4
5
6
7
8
9
10
most
The biggest drain I can reduce, delegate or say no to
The restore I want to protect — when and where it will happen
A boundary that would protect it (a time I stop, a request I decline)

References & further reading

Conceptual background and further reading, not validation of this handout. Named instruments and methods belong to their original authors; custom prompts and trackers are not validated versions of those instruments.

  • Bakker, A. B., & Demerouti, E. (2007). The Job Demands-Resources model: State of the art. Journal of Managerial Psychology, 22(3), 309–328.
© 2026 TherapistAssist · For clinical use · Not a substitute for assessment
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About this worksheet

The Job Demands-Resources model (Bakker & Demerouti) explains burnout as what happens when demands keep outpacing resources for long enough. An energy audit makes that balance visible at the level of a single week. Clients list the tasks, people, places and habits that drain them and the ones that restore them, compare hours spent on work and caregiving with hours that genuinely restore, and rate the balance. Then they pick one drain to reduce, one restore to protect, and the boundary that protects it.

When to use it

  • Early burnout, before exhaustion becomes severe.
  • Work-life balance goals and return-to-work planning.
  • Caregivers, parents and people with chronic illness managing limited energy.
  • People-pleasing and perfectionism, where drains are hard to see.

How to use it

  1. 1
    Use one real week

    A typical recent week is more honest than an ideal one.

  2. 2
    Count unpaid work too

    Caregiving, household and emotional labor are demands.

  3. 3
    Rebalance one each side

    One drain down and one restore up is enough to start.

  4. 4
    Add the boundary

    Name the time or request that protects the restore.

Frequently asked questions

What is an energy audit in therapy?+

A structured look at what drains and restores your energy over a week, used to rebalance demands and recovery and prevent burnout.

Is this good for work-life balance?+

Yes. It makes the balance between demands and recovery concrete, which is the starting point for any work-life balance change.

Is this worksheet free?+

Yes. Free printable PDF. Sign in to TherapistAssist to send as a secure client link.

Worksheet — Energy Audit Worksheet — provided by TherapistAssist for clinical use. Not a substitute for assessment or treatment.