Energy Context Reflection

Assessment & Discovery Tools

Map what drains and charges you so you can make
deliberate choices about where you spend your energy.

Where This Tool Helps

Use this reflection to record how activities and contexts felt at the time. It does not determine why energy changes or classify an activity as inherently draining or replenishing.

The Energy Context Reflection maps your actual experience across six areas: work activities, relationships, environment, routines, mindset patterns, and recovery. The goal is not to eliminate everything difficult - some of the most meaningful work is also demanding. The goal is clarity: which activities return more than they cost, which ones cost more than they return, and whether your current week reflects that.

Do not assume the grid identifies a cause; use it to prepare questions and possible experiments. Identifying those precisely is where the leverage is.

How to Use This Audit

  1. Mark only the response that feels useful, or leave it blank. For each item, mark whether it Drains, is Neutral, or Charges you. Use any response that feels useful and leave the row blank when uncertain.
  2. Add context notes. Use the note line to capture what specifically drains or charges you about an item. "Meetings" is too broad - "back-to-back meetings with no prep time" is actionable.
  3. Review the entries without inferring a pattern or cause. After completing all sections, note any entries you want to discuss. These are your starting points.
  4. Bring to your next session. The patterns you identify here open conversations about redesigning how you work - not just managing better.

Coaching and Health Scope

This is an optional coaching reflection aid, not therapy, diagnosis, medical care, financial advice, employment advice, or a validated instrument. Record your own observations without inferring a cause or required response. Skip, adapt, or stop any prompt that feels unsafe or distressing. Bring persistent sleep, mood, stress, medication, physical-symptom, or safety concerns to a licensed health professional; use emergency or local crisis services for immediate danger.

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Energy Context Reflection

D = Drains
N = Neutral
C = Charges
Work Activities
Activity D   N   C Intensity Notes
Strategic planning and big-picture thinking
Detailed, analytical or data work
Writing and communication tasks
Administrative and operational tasks
Creative problem-solving and innovation
Presenting or public speaking
Relationships & Interactions
One-on-one conversations
Group meetings and team interactions
Conflict or difficult conversations
Mentoring or developing others
Networking and relationship building
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Energy Context Reflection (continued)

Environment & Physical
Your primary work environment
Commuting or travel demands
Physical health and exercise routines
Sleep quality and quantity
Mindset & Internal Patterns
Perfectionism and high self-standards
Ruminating or overthinking
Work that aligns with your values
Sense of autonomy in decisions

Reflection

What did you notice or still wonder after this reflection?

What is one change within your control that would shift your energy balance?

Before Your Next Session

Which observation, if any, would you like to revisit this week? Where do you have the most leverage to reduce your biggest drain?

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Ready to Go Deeper?

Work with a Tandem coach to redesign how you spend your energy and sustain high performance without burning out.

Website

tandemcoach.co

Phone

855 51 COACH

Consultation

tandemcoach.co/
contact-us

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