Energy Accounting: A Practical Guide to Managing Your Daily Energy 🔋

Do you ever feel like your energy disappears before the day is done?

For many neurodivergent people, everyday tasks can take more energy than they do for others.

That’s why energy accounting is such a helpful tool. It’s a way to understand, track, and manage your energy so you can feel more balanced and in control.

What is Energy Accounting?

Think of your energy like money in a bank account.

You start each day with a certain amount of energy.

Every activity - big or small - withdraws from that account.

Some things cost more energy than others, and some activities can even help you top up your balance.

This approach helps you:

• Notice patterns in what drains or restores your energy.

• Plan ahead so you don’t run into “energy debt.”

• Make choices that support your wellbeing.

  
  

Other Ways to Think About Energy Accounting

Everyone has their own way of imagining energy.

Some people call this Spoon Theory, where spoons represent units of energy.

Others think of it as their battery level, like on a phone - when it’s low, you need to recharge.

You might even prefer to picture yourself as a video game character, with an energy bar that goes up and down as you take on challenges and find power-ups.

The important thing is to choose a metaphor that feels right for you.

Why is it Helpful?

Life can be unpredictable, and for neurodivergent people, tasks like socialising, sensory environments, or changes in routine often take extra energy.

Energy accounting gives you a clear picture of where your energy goes, so you can:

• Reduce stress and burnout.

• Build in recovery time.

• Communicate your needs to others.

  
  

How to Start Energy Accounting

Here’s a simple process:

1. Track Your Energy

Notice how you feel after different activities.

You can use:

• A scale (e.g., 1–10)

• Simple words like “low,” “medium,” “high”

• Colours or symbols if that works better for you🚦

  
  

2. Identify Energy Costs

Which tasks feel expensive? Which ones feel manageable?

For example:

Energy Drainers (High Cost): ❤️

• Social events or meetings

• Loud or busy environments

• Unexpected changes

• Long periods of concentration

• Multitasking

• Bright lights or strong smells

• Long travel or commuting

• Complex decision-making

• Noise and crowds

Energy Boosters (Low Cost or Restorative): 💚

• Listening to music

• Spending time in nature

• Quiet time alone

• Doing a favourite hobby

• Deep breathing or mindfulness

• Watching a favourite show

• Gentle exercise (stretching, yoga)

• Connecting with a trusted friend

• Using sensory tools (weighted blanket, fidget)

3. Plan Your Day Like a Budget

Spread out high-cost activities and add in energy boosters.

Think of it like balancing your account.

Energy Budget Example

Here’s a simple chart you can use:

Activity	Energy Cost	Notes
Morning Meeting	-3	Social & Concentration
Lunch Break (Alone)	+2	Quiet time restores energy
Grocery Shopping	-4	Busy environment
Listening to music	+1	Helps calm sensory input
Evening walk	+2	Nature & movement

Tip: Start by giving yourself a daily “energy allowance” (e.g., 20 points). Subtract for drainers, add for boosters. If you’re close to zero, it’s time to rest.

Visual Energy Budget Chart Example

Tips for Success

• Be kind to yourself - energy levels change day to day.

• Use visuals - charts or colour codes make tracking easier.

• Share your plan - if you feel comfortable, let others know what helps you manage your energy.

  
  

Want to Learn More?

The National Autistic Society has a fantastic resource that explains energy accounting in detail. You can read it here:

A Guide to Energy Accounting (National Autistic Society)