Self-Care
Energy Map

ADHD Executive Function Tools

Identify what replenishes you and what depletes you —
so you can protect what matters.

Where This Tool Helps

Use this map to record what you personally notice replenishes or drains your energy. Sleep, workload, health, environment, access, relationships, and many other factors may contribute; the worksheet does not determine a cause.

Review the two columns as a snapshot, not a required balance. Choose one support or boundary that is realistic to test and note what changes.

The steps below make the most of both columns.

How to Use This Worksheet

  1. Start with either column. Start with either column. Record only what you personally noticed, and leave the balance between fills and drains uninterpreted.
  2. Be specific. "Exercise" is not specific enough. "A 30-minute solo run with music" is. The more specific, the more useful the insight.
  3. Include people, places, and activities. Energy management is not just about tasks. Some environments and relationships are restorative; others extract without replacing.
  4. Look for what you have been skipping. The fills column often contains things you have been meaning to do but not prioritizing. That gap is information.
  5. Bring this into your next session. The patterns across both columns are worth discussing — especially anything that surprises you.

Coaching and Health Scope

This is a coaching reflection aid, not therapy, diagnosis, medical care, or a validated clinical instrument. Use it to record your own observations and prepare questions, not to identify a condition or choose treatment. Adapt or stop any prompt that feels unsafe or distressing. Bring persistent sleep, mood, anxiety, medication, physical-symptom, or safety concerns to a licensed health professional; use emergency or local crisis services for immediate danger.

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Self-Care Energy Map

What Fills My Bucket

Examples: rest, music, time in nature, one-on-one conversations

What Drains My Bucket

Examples: deadlines, lack of sleep, unclear expectations

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Before Your Next Session

Now that both columns are filled in, step back and look at the ratio. Not the items themselves — the proportion of your actual weekly schedule that reflects each side.

Sit with these questions:

Is the ratio of fills to drains reflected in your actual schedule this week — or does the calendar tell a different story than the list?

Which fill on the left have you been skipping most consistently, and what has been in the way?

Is there anything in the drains column that you have more control over than you have been exercising?

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