Audit Your Energy and Start the New Year Recharged
Women energized and ready to start a new year.
As the year draws to a close, we often find ourselves caught in a whirlwind of festivities, deadlines, and planning for the future. It's a time for looking back, which can feel overwhelming. Instead of getting lost in a long list of resolutions you may or may not keep, what if you focused on just one thing? Your energy.
Think of your personal energy like a bank account. Every day, you make deposits and withdrawals. Some interactions, tasks, and even thoughts add to your balance, leaving you feeling full and capable. Others drain your account, leaving you overdrawn and exhausted.
Let's look at a simple yet powerful framework for an end-of-year energy audit. By identifying what gave you energy and what took it away this past year, you can plan for a more fulfilling and sustainable year ahead.
Understanding Your Personal Energy Economy
Before we dive into the reflection, it's important to understand what we mean by "energy." This isn't just about physical stamina or the number of hours you sleep. It's a holistic concept that includes your emotional, mental, and social well-being.
Emotional Energy: This relates to your feelings. Positive emotions like joy, love, and contentment act as energy deposits. Negative ones like frustration, resentment, and sadness are withdrawals.
Mental Energy: This is about your focus and cognitive load. Deep, engaging work can be energizing, while multitasking and constant worry are significant energy drains.
Social Energy: This refers to how you feel after interacting with others. Some people leave you feeling inspired and connected, while others can leave you feeling depleted.
Your personal energy economy is unique. An activity that energizes one person might be exhausting for another. The goal of this audit is not to judge your activities but to simply build awareness around your own internal system.
The Two-Column Method: Identifying Your Givers and Drainers
Let's get practical. Find a quiet moment, grab a notebook or open a new document, and draw a line down the middle of the page. Label one column "Givers" and the other "Drainers." Now, think back through the last twelve months. Let's start filling in those columns.
Who and What Were Your Energy Givers?
In the "Givers" column, list everything that replenished your spirit and filled your cup this year. Don't overthink it; just write what comes to mind. Consider these categories to get you started:
People: Which friends, family members, or colleagues consistently made you feel good? Think of the person you call after a long day who always knows what to say, or the friend whose laughter is infectious. These are your people.
Activities: What did you do that made you lose track of time? This could be a hobby like painting, a physical activity like hiking, or a simple pleasure like reading a book in a cozy chair. It could also be a part of your job that you find deeply satisfying.
Environments: Where did you feel most at peace? Maybe it was a specific coffee shop, a park, your own decluttered living room, or a vacation spot.
Thoughts & Mindsets: What patterns of thinking served you well? Perhaps it was practicing gratitude, celebrating small wins, or approaching challenges with a growth mindset.
Your "Givers" list is your personal roadmap to well-being. These are the things that fuel you.
Acknowledging Your Energy Drainers
Now, let's turn to the other column. This part can be more difficult, but it's equally important. In the "Drainers" column, list the things that consistently left you feeling depleted, stressed, or empty. Be honest with yourself. Don't judge anything or anyone as bad.
People: Are there relationships that leave you feeling emotionally exhausted? This might be a friend who only talks about themselves, a critical family member, or a demanding coworker.
Activities: What tasks did you dread? This could be anything from attending pointless meetings to scrolling on social media or constantly saying "yes" to things you didn't want to do.
Environments: Were there places that made you feel anxious or overwhelmed? A cluttered workspace, a noisy open-plan office, or even a crowded grocery store can be a significant drain.
Thoughts & Mindsets: What mental habits cost you the most energy? This could include perfectionism, comparing yourself to others, worrying about the future, money, or dwelling on past mistakes.
Looking at your "Drainers" list isn't about placing blame. It's about recognizing patterns so you can make conscious choices moving forward.
Analyzing Your Audit: From Reflection to Action
Now you have two powerful lists in front of you. This is more than just a summary of your year; it's a personal user manual. The final step is to reflect on what you see and create a plan to protect your energy in the new year.
Men supporting each other and enjoying their friendship.
Maximize Your Givers
Look at your "Givers" list. How can you intentionally make more space for these things? This doesn't require a life overhaul. Small, consistent actions can have a huge impact.
Schedule It In: If spending time with a particular friend is a Giver, don't leave it to chance. Schedule a monthly coffee date. If walking in nature fills you up, block out 30 minutes on your calendar a few times a week. Treat your energy-giving activities with the same importance as a work meeting.
Create Rituals: Turn a simple pleasure into a daily or weekly ritual. Could you start your day with five minutes of quiet reflection instead of immediately checking your phone? Can you make Friday nights a dedicated "unwind" time with a good book or movie?
Express Gratitude: For the people on your "Givers" list, let them know. A simple text saying, "Thinking of you and so grateful for your friendship," not only strengthens your bond but also amplifies the positive energy.
Manage Your Drainers
You can't eliminate all of life's energy drains, but you can manage them. Look at your "Drainers" list and ask yourself three questions for each item: Can I eliminate it? Can I reduce it? Can I reframe it?
Eliminate: Some drains can be cut out completely. Can you unfollow social media accounts that make you feel bad? Can you say "no" to a commitment that isn't serving you? Setting boundaries is the ultimate act of protecting your energy.
Reduce: If you can't eliminate a drain, can you reduce its impact? If specific meetings are draining, can you suggest a more efficient agenda or decline if your presence isn't essential? If a family member is difficult, can you limit the duration or frequency of your interactions?
Reframe: Some drains are unavoidable. In these cases, shifting your mindset can help. If your commute is a drain, can you reframe it as protected time to listen to an energizing podcast or audiobook? If a work task is tedious, can you focus on the sense of accomplishment you'll feel when it's done?
Emotionally drained woman.
Your Intention for the New Year
As you step into the new year, let your energy be your guide. Your resolution doesn't have to be about losing weight or saving more money, though those can be worthy goals. Consider a simpler, more profound intention: to invest in what fills you up and divest from what drains you.
Your energy is your most valuable resource. By consciously managing it, you are not just setting yourself up for a more productive year, but a more joyful, peaceful, and authentic one.