What are the key components to include in your personal energy map
photo credit: Hal Gatewood
Creating an effective personal energy map requires several key components that work together to give you a comprehensive understanding of your energy patterns. Here are the essential elements to include:
Core energy assessment components
Energy value scale: Use a numerical system to rate activities and time periods. The most effective approach is a spectrum that includes:
Energy springs (+3 to +5): Activities that make you feel excited and enthusiastic
Energy sustainers (0 to +2): Activities that feel neutral or mildly positive
Mild energy drainers (-1 to -2): Activities that slightly deplete you
Energy suckers (-3 to -5): Activities that significantly drain your energy
Activity inventory: Create a comprehensive list of your regular daily, weekly, and monthly activities. This should include work tasks, personal responsibilities, social engagements, and leisure activities. For each activity, note whether it gives you energy (+) or drains energy (-).
Time based mapping elements
Daily energy rhythms: Track your energy levels throughout different times of day, categorizing periods as:
Energetic: Your peak performance hours
Maintaining: Steady, moderate energy periods
Tired: Low energy or recovery times
Time block allocation: Create a schedule that matches activities to your natural energy rhythms. Schedule Energy Suckers during high energy periods and Energy Springs during low energy times.
Priority and purpose framework
Goal alignment: For each activity, identify its purpose and how it connects to your broader goals. This helps you understand not just what drains or energizes you, but why certain activities matter.
Urgency classification
Must: Non-negotiable, high-priority tasks
Want: Important but flexible activities
Optional: Nice to have activities that can be adjusted
Energy intention setting: Define the type of energy or mindset you want to bring to different time blocks. Use descriptive words like: peaceful, focused, creative, or driven to set your energetic intention.
Pattern recognition components
Energy flow analysis: Look for patterns in when you feel most energized versus drained. Note what you were doing on particularly energizing days versus exhausting ones.
Environmental factors: Include external elements that affect your energy, such as location, lighting, noise levels, and social dynamics.
Seasonal and cyclical patterns: Account for how your energy changes with seasons, monthly cycles, or life phases that might influence your overall energy patterns.
Actionable improvement elements
Accessible changes: Identify specific, realistic modifications you can make to improve your energy flow. This might include delegating energy-draining tasks, scheduling more energy-giving activities, or adjusting your daily rhythm.
Energy boundaries: Use your map to set limits around energy-draining activities and protect time for energy-restoring practices.
Your energy map should be a living document that evolves as you learn more about your patterns and as your life circumstances change. The key is creating a system that helps you work with your natural rhythms rather than against them, leading to greater productivity and well-being.
Sources
West Texas A&M University - Energy Engagement Map Handout
PMC (PubMed Central) - Daily Use of Energy Management Strategies and Occupational Well-being
The Leadership Coaching Lab - Simple Energy Management Exercise
Herrmann International Europe - The HBDI Assessment
