Reflection Tool · About 15 Minutes
Energy Mapping
Time is only half the picture. Rate how your energy usually feels across a typical week and note what was happening, then look at what your own entries suggest.
- 1Rate how your energy usually feels in the hours you can recall.
- 2Switch to notes and add what was happening at notable times.
- 3Look at your patterns and choose one small adjustment to try.
Before You Start
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Map Your Energy
Each square is one hour, starting at the time shown, from 06:00 to midnight. Leave an hour blank if you are unsure: blank means no rating, while Neutral is a deliberate rating of 0.
On a phone, tap squares or drag down a day's column. Swipe sideways to see more days, and touch the times or day names to scroll the page.
| Hour starting | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 06:00 to 07:00 | |||||||
| 07:00 to 08:00 | |||||||
| 08:00 to 09:00 | |||||||
| 09:00 to 10:00 | |||||||
| 10:00 to 11:00 | |||||||
| 11:00 to 12:00 | |||||||
| 12:00 to 13:00 | |||||||
| 13:00 to 14:00 | |||||||
| 14:00 to 15:00 | |||||||
| 15:00 to 16:00 | |||||||
| 16:00 to 17:00 | |||||||
| 17:00 to 18:00 | |||||||
| 18:00 to 19:00 | |||||||
| 19:00 to 20:00 | |||||||
| 20:00 to 21:00 | |||||||
| 21:00 to 22:00 | |||||||
| 22:00 to 23:00 | |||||||
| 23:00 to midnight |
Fill A Block Of Hours Without Dragging
Uses the option selected above. Choose the eraser to clear a block instead.
Your Energy Patterns
Observations from your own entries, on a scale from −2 (drained) to +2 (energised).
Averages use only the hours you rated. Unanswered hours are left out, and Neutral counts as a rating of 0. Averages from only a few ratings say less.
By Time Of Day
Early Morning
06:00–09:00
–
No ratings
Morning
09:00–12:00
–
No ratings
Midday
12:00–15:00
–
No ratings
Afternoon
15:00–18:00
–
No ratings
Evening
18:00–midnight
–
No ratings
By Day
Mon
–
No ratings
Tue
–
No ratings
Wed
–
No ratings
Thu
–
No ratings
Fri
–
No ratings
Sat
–
No ratings
Sun
–
No ratings
What Your Notes Coincided With
These lists simply gather the notes you added to hours rated Good or Energised, and to hours rated Flat or Drained, with how often each appears. They show what coincided with those hours in your entries, not what caused your energy levels.
There is not enough here to suggest a pattern yet. Look across your grid and ask yourself: what tends to coincide with higher or lower energy?
Reflect And Choose A Next Step
Short, honest answers are more useful than complete ones.
Will Salt Coaching · Printed from willsaltcoaching.com/tools/energy-mapping. Personal reflections, not an assessment. Nothing entered was stored by the website.
Further Reading
Selected by Will as companion reading for this exercise. These are general suggestions, not based on your answers. Opening a book keeps your work on this page.
James Collins
Explores the physical foundations of everyday performance, including how eating habits can support your routine.
Rhiannon Lambert
A clear grounding in nutrition science, for weighing the advice you come across.
If your reflection raises something worth exploring, a first conversation with Will is a chance to talk it through, with no commitment at this stage. Print or download your answers first if you would like to bring them.
Discuss Coaching With Will