The Fall Energy Audit: Reset Your Well-Being Before the Holidays

Fall is sneaky. The crisp weather feels refreshing, but the pace quickens—work deadlines pile up, kids’ schedules explode, and the holidays loom. Without a reset, burnout can creep in. That’s where an “energy audit” comes in: a simple check-in to spot what drains you and what restores you.

1. Identify Your Energy Drainers

Start by noticing what leaves you feeling tired or depleted. Maybe it’s endless Zoom calls, late-night emails, or saying “yes” to everything. Research shows that unchecked energy drains lead to higher stress and lower productivity (Maslach & Leiter, 2016).

Reflection Prompt: Which activity last week left you most drained?

2. Boost Your Energy Givers

Now flip it—what restores you? Maybe it’s a morning walk, a quick journaling session, or coffee with a colleague who makes you laugh. Positive psychology research shows that prioritizing “energizers” improves resilience and overall well-being (Fredrickson, 2004).

Reflection Prompt: What small, energy-giving activity could you add back into your week?

3. Create Your Fall Energy Map

Draw two columns: “Drains” and “Gives.” Each week, jot down at least one thing in each. The goal isn’t perfection—it’s awareness. Over time, the “gives” start to outweigh the “drains.” This builds what psychologists call energy balance, a key predictor of thriving at work (Shirom, 2011).

Reflection Prompt: If you mapped your week right now, would the “drains” or the “gives” win?

Final Thoughts

Fall doesn’t have to mean running on empty. With a quick energy audit, you can spot patterns, protect your time, and head into the holiday season with a healthier balance.

Takeaway: Your well-being isn’t about doing more—it’s about doing more of what fuels you.

References

Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry, 15(2), 103–111.

Fredrickson, B. L. (2004). The broaden-and-build theory of positive emotions. Philosophical Transactions of the Royal Society B, 359(1449), 1367–1377.

Shirom, A. (2011). Vigor as a positive affect at work: Conceptualizing vigor, its relations with related constructs, and its antecedents and consequences. Review of General Psychology, 15(1), 50–64.