The Energy Audit: How to Beat Burnout and Thrive

Ever feel like no matter how much coffee you drink, you’re still exhausted? Like your to-do list is an unstoppable monster that keeps growing? That’s burnout creeping in—and it’s a productivity killer.

In a previous episode, Recognizing Burnout Before It’s Too Late, we talked about the warning signs of burnout. Today, we’re going one step further. Instead of just noticing burnout, we’re going to fight it—by focusing not on time management but on energy management.

The trick? Understanding what fuels you versus what drains you, and then structuring your day around those insights. Here’s a simple five-step framework to help you audit your energy, beat burnout, and start thriving.

Step 1: Task Inventory – Write Everything Down

Before you can optimize your energy, you need a clear picture of how you’re spending it. This is where a Task Inventory comes in. Think of it as a full audit of your daily and weekly activities—big or small, work-related or personal.

A common mistake people make when trying to improve their productivity is assuming they already know where their time and energy go. But when you actually write it down, you often find surprising patterns.

Here’s how to do it effectively:

✅ Check Your Calendar – Open your calendar in a weekly or daily view and note down all scheduled meetings, calls, and events. These are the fixed points of your week. Pay attention to recurring meetings and how much time they actually take.

✅ Review Your Journal or To-Do Lists – If you keep a journal or task manager, scan through your notes from the past week. What tasks kept showing up? Which ones took longer than expected? What last-minute things popped up that weren’t originally planned?

✅ Go Through Your Email and Chats – Look at the messages you’ve sent and received. This can be an eye-opening way to see how much time you spend answering emails, Slack messages, or WhatsApp conversations. Were they necessary, or did they drain your energy without real progress?

✅ Break It Down into Categories – Think beyond just work. Consider personal tasks, family commitments, and daily habits. A full inventory includes:

• Work-related tasks – Meetings, reports, emails, brainstorming, coding, sales calls, etc.
• Personal tasks – Cooking, errands, workouts, reading, downtime.
• Social interactions – Family time, networking, catching up with friends.
• Hobbies & Learning – Side projects, courses, creative work.

✅ Track a “Typical” Day in Real-Time – If you want even more clarity, spend a day writing down everything you do, hour by hour. You might notice that “quick” tasks like checking social media actually take more time (and energy) than expected.

At the end of this process, you’ll have a comprehensive list of where your time and energy are actually going.

Now, you’re ready for Step 2: Energy Classification, where you’ll decide which of these tasks fuel you—and which ones drain you.

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Step 2: Energy Classification – What Drains You vs. What Fuels You?

Now, go through that list and mark each task:

• D for energy drainers—things that leave you feeling wiped out.
• G for energy gainers—things that make you feel alive and excited.

Be brutally honest. For me, ‘D’ tasks include long email threads, meetings with no clear purpose, and financial admin. ‘G’ tasks? Writing, brainstorming, and recording this podcast.

When you look at your own list, you’ll probably notice a pattern. The key here is awareness—knowing which activities take from you and which ones give back.

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Step 3: Prioritize Energy Drainers – “Eat the Frog”

Here’s where it gets counterintuitive: Tackle your energy-draining tasks first.

There’s a great productivity principle called “Eat the Frog”, popularized by Brian Tracy. The idea is simple—if you have to eat a live frog, do it first thing in the morning. That way, the worst part of your day is behind you.

That means handling those draining tasks—like answering difficult emails, preparing reports, or dealing with admin—early in the day, when you have the most mental energy. If you get them done first, they won’t weigh you down all day.

One trick I use? My assistant filters my emails in the morning, giving me only the important ones, so I can focus on what truly matters.

📖 Recommended Read: Eat That Frog 🐸

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Step 4: Optimize for Energy Gainers

Once the draining tasks are out of the way, fill the rest of your day with activities that energize you.

For me, that’s writing, recording this podcast, and deep conversations with people I care about. For you, it might be creative work, problem-solving, or spending time outside.

Use energy-giving tasks as rewards for getting through the draining ones. If you push through a tough morning meeting, reward yourself with a coffee break and a walk. If you finish a boring report, spend time brainstorming a passion project.

The key is to balance your day so that draining tasks don’t take over.

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Step 5: Plan Your Week with Energy in Mind

Every week, take some time to plan out your schedule. I usually do this on Sunday evening or Monday morning.

• Schedule energy drainers first thing in the day.
• Block out time for energy gainers so they don’t get pushed aside.
• Be realistic—don’t overload your days.

And remember, burnout isn’t just about workload. It’s about how you manage stress and balance your energy.

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Bonus: More Ways to Prevent Burnout

In addition to managing energy, here are a few simple habits that help:

✅ Set boundaries—learn to say no to things that drain you unnecessarily.
✅ Take breaks—step away from work, even for five minutes.
✅ Move your body—a short walk can reset your brain.
✅ Prioritize sleep—it’s the best natural energy booster.
✅ Find a creative outlet—something non-work-related that excites you.

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Lessons Learned From This Coffee Journey

Here’s your five-step framework for energy management:

1️⃣ Write down all your tasks.
2️⃣ Classify them as energy gainers or drainers.
3️⃣ Prioritize energy drainers in the morning.
4️⃣ Balance your day with energy-giving tasks.
5️⃣ Plan your week with energy in mind.

Give it a try this week. Start by listing your tasks and classifying them. You’ll be amazed at how much better your days feel when you design them around your energy—not just your time.

And I’d love to hear from you—what activities give you energy? Drop a comment or share your thoughts with the hashtag #CoffeeJourneys.

Until next time, stay energized and keep thriving!