# Free Energy Management Worksheet | Optimize Your Daily Energy Printable > Source: https://positivity.org/self-development/energy-management-worksheet ![](https://positivity.org/media/2026/08/1773995698472-geralt-woman-3918661-1920-9cbf2a0c.webp) **Quick Answer:** This printable energy management worksheet helps you identify your peak energy periods, energy drains, and energy boosters across four dimensions: physical, emotional, mental, and spiritual. Based on Dr. Jim Loehr's Corporate Athlete framework, managing energy (not time) is the key to sustained high performance and well-being. # Energy Management Worksheet Time management is necessary but insufficient. You have 24 hours per day — the same as everyone else. What varies is your energy. Dr. Jim Loehr and Tony Schwartz, in their groundbreaking book *The Power of Full Engagement* (2003) and their research at the Human Performance Institute, found that managing energy across four dimensions — physical, emotional, mental, and spiritual — is the key to sustained high performance and personal fulfillment. Their research with elite athletes and Fortune 500 executives showed that the highest performers don't work more hours — they manage their energy more effectively by oscillating between periods of intense focus and deliberate recovery. A study in the *Harvard Business Review* (2007) found that participants in their energy management program reported 13% improvement in focus, 13% improvement in positive relationships, and 20% improvement in positive energy. ## Part 1: Energy Audit Rate each area from 1 (depleted) to 10 (fully charged): **Physical energy** (sleep, nutrition, exercise, rest): ___/10 **Emotional energy** (positive emotions, connection, joy): ___/10 **Mental energy** (focus, creativity, cognitive capacity): ___/10 **Spiritual energy** (purpose, meaning, values alignment): ___/10 **Overall energy level right now:** ___/10 ## Part 2: Energy Rhythm Mapping Track your energy levels hourly for one typical day to find your natural rhythm. Time Energy (1-10) Activity Energy Type (Physical/Mental/Emotional) 6 AM 7 AM 8 AM 9 AM 10 AM 11 AM 12 PM 1 PM 2 PM 3 PM 4 PM 5 PM 6 PM 7 PM 8 PM 9 PM **My peak energy hours:** **My low energy hours:** **My most important work should be scheduled at:** **Routine/admin tasks should be scheduled at:** ## Part 3: Energy Drains and Boosters **Top 5 things that drain my energy:** 1. 2. 3. 4. 5. **Top 5 things that boost my energy:** 1. 2. 3. 4. 5. ## Part 4: Recovery Rituals Elite performers build deliberate recovery into their day. Schwartz calls these "renewal rituals." **My morning renewal ritual (5-15 min):** **My midday renewal ritual:** **My evening renewal ritual:** **Between-task recovery (1-3 min micro-breaks):** ## Part 5: Energy Optimization Plan **One energy drain I will eliminate or reduce:** **One energy booster I will add to my daily routine:** **How I'll align my most important work with my peak energy:** **One recovery ritual I commit to practicing daily:** ### Quick Energy Reset Techniques - 2-minute movement break: Walk, stretch, or do jumping jacks - Box breathing: 4 counts in, hold 4, out 4, hold 4 — repeat 4 times - Gratitude micro-practice: Name 3 things you're grateful for right now - Nature glance: Look at something natural (a tree, the sky) for 30 seconds - Social connection: A brief, positive interaction with another person - Cold water: Splash cold water on your face (activates the dive reflex, instantly calming) *Energy management is the meta-skill that makes all other skills possible. When your energy is high, everything feels easier — focus, creativity, patience, motivation. Protect and invest in your energy as seriously as you manage your time and money.* **Explore Related Topics** [Take the Positivity Quiz](https://positivity.org/tools/positivity-quiz)[More in Self Development](https://positivity.org/self-development) Share this article [𝕏](https://twitter.com/intent/tweet?url=https%3A%2F%2Fpositivity.org%2Fself-development%2Fenergy-management-worksheet&text=Free%20Energy%20Management%20Worksheet%20%7C%20Optimize%20Your%20Daily%20Energy%20Printable) [f](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fpositivity.org%2Fself-development%2Fenergy-management-worksheet) [in](https://www.linkedin.com/shareArticle?mini=true&url=https%3A%2F%2Fpositivity.org%2Fself-development%2Fenergy-management-worksheet&title=Free%20Energy%20Management%20Worksheet%20%7C%20Optimize%20Your%20Daily%20Energy%20Printable) [P](https://pinterest.com/pin/create/button/?url=https%3A%2F%2Fpositivity.org%2Fself-development%2Fenergy-management-worksheet&description=Free%20Energy%20Management%20Worksheet%20%7C%20Optimize%20Your%20Daily%20Energy%20Printable) [✉](https://positivity.org/mailto:?subject=Free%20Energy%20Management%20Worksheet%20%7C%20Optimize%20Your%20Daily%20Energy%20Printable&body=https%3A%2F%2Fpositivity.org%2Fself-development%2Fenergy-management-worksheet) ### Stay Inspired Get a daily dose of positivity delivered to your inbox. ### Discover More on Positivity [☀️What Is Positivity?](https://positivity.org/positivity)[✨Affirmations](https://positivity.org/affirmations)[💬Quotes](https://positivity.org/quotes)[🧘Meditations](https://positivity.org/meditations)[📖Psychology](https://positivity.org/psychology)[🛠️Tools](https://positivity.org/tools)[🌅Today's Inspiration](https://positivity.org/today)