Managing Energy To Increase Results

This Energy Audit helps leaders increase awareness of how their physical, emotional, mental, and spiritual energy affect focus, decision quality, and relational presence. Research shows that energy management drives sustained performance and engagement and structured recovery and renewal practices have been linked to meaningful gains in productivity and effectiveness (Schwartz & McCarthy, 2007). Neuroscience research further demonstrates that constant context-switching reduces cognitive performance and executive function, reinforcing the importance of mental renewal and protected focus (Leroy, 2009). Leaders who understand their own energy patterns are better positioned to recognize stress signals, attention fatigue, and emotional strain in their team members, enabling earlier intervention, better workload alignment, and stronger performance sustainability across the team (Bakker & Demerouti, 2007).

References

Bakker, A. B., & Demerouti, E. (2007). The Job Demands-Resources model: State of the art. Journal of Managerial Psychology, 22(3), 309–328.

Leroy, S. (2009). Why is it so hard to do my work? The challenge of attention residue when switching between tasks. Organizational Behavior and Human Decision Processes, 109(2), 168–181.

Schwartz, T., & McCarthy, C. (2007). Manage your energy, not your time. Harvard Business Review.

Energy Audit

This Energy Audit builds awareness of how your physical, emotional, mental, and purpose-driven energy shapes your attention, decision quality, and presence with others. As you notice where your energy is being depleted, you can make better choices about priorities and recovery. That same awareness also helps you spot energy drains in team members, such as overload, distraction, and emotional strain, so you can adjust expectations and support performance sustainability.

Check the statements that are true for you. Then generate a report with your results and recommendations.

Physical 0 checks

I don’t regularly get at least seven to eight hours of sleep, and I often wake up feeling tired.

I frequently skip breakfast, or I settle for something that isn’t nutritious.

I don’t work out enough (meaning cardiovascular training at least three times a week and strength training at least once a week).

I don’t take regular breaks during the day to truly renew and recharge, or I often eat lunch at my desk, if I eat it at all.

Emotional 0 checks

I frequently find myself feeling irritable, impatient, or anxious at work, especially when work is demanding.

I don’t have enough time with my family and loved ones, and when I’m with them, I’m not always really with them.

I have too little time for the activities that I most deeply enjoy.

I don’t stop frequently enough to express my appreciation to others or to appreciate my accomplishments and blessings.

Mental 0 checks

I have difficulty focusing on one thing at a time, and I am easily distracted during the day, especially by e-mail or texting.

I spend much of my day reacting to immediate crises and demands rather than focusing on activities with longer-term value and high leverage.

I don’t take enough time for reflection, strategizing, and creative thinking.

I work in the evenings or on weekends, and I almost never take an e-mail-free or text-free vacation.

Spiritual 0 checks

I don’t spend enough time at work doing what I do best and enjoy most.

There are significant gaps between what I say is most important to me in my life and how I actually allocate my time and energy.

My decisions at work are more often influenced by external demands than by a strong, clear sense of purpose.

I don’t invest enough time and energy in making a positive difference to others.

Your Results

Total checked: 0 of 16

Overall level: Not scored yet

Guide to total score

0 to 3: Excellent energy management skills
4 to 6: Reasonable energy management skills
7 to 10: Significant energy management deficits
11 to 16: A full-fledged energy management crisis

Guide to category score

0: Excellent energy management skills
1: Strong energy management skills
2: Significant deficits
3: Poor energy management skills
4: A full-fledged energy crisis

Adapted from Tony Schwartz and Catherine McCarthy, Manage Your Energy, Not Your Time, Harvard Business Review, October 2007.

Energy Audit Report

Generated:

Total checked:

Overall level:

Category	Checks	Category level	Priority

Want help turning this into a plan you will follow?

If you want support translating your results into routines, boundaries, and team practices that hold under pressure, connect with us.

Schedule a conversation or contact us through the form on our contact page. Email: contact@burnsleadership.com