Stress and Energy Management Log Template

The Stress and Energy Management Log Template helps you track your feelings daily and understand what affects your mood and energy at work.

At the top, you jot down the stressors of the week and set ambitious goals for managing your energy better. As you achieve these goals, you’ll feel a sense of accomplishment that will keep you motivated.

You rate your stress level each day and note what’s causing it. You also mark your energy level using lightning bolt symbols.
The template has space to write down what you did to handle stress and boost your energy. This helps you see what works for you.

At the end of each day, take a moment to reflect on how things went. This practice of reflection is key in helping you gain insights and spot patterns over time.

At the week’s end, you look back at what caused the most stress and what helped you feel better. You also plan how to improve next week.

Using this log can help you understand your stress triggers and energy patterns. It’s a great way to care for yourself while working your 20-hour week.

Download the Stress and Energy Management Log Template Word Document: 

Weekly Overview

Week of: ________________

Top Stressors of the Week

Energy Management Goals

Daily Logging

Monday

• Stress Levels (1-10): ____________
• Main Stressors:

  1. ---

  2. ---

• Energy Levels: ⚡⚡⚡ (High) ⚡⚡ (Medium) ⚡ (Low)
• Actions Taken to Manage Stress:

  1. ---

  2. ---

• Activities That Boosted Energy:

  1. ---

  2. ---

• Reflection: ______________________________________

Tuesday

• Stress Levels (1-10): ____________
• Main Stressors:

  1. ---

  2. ---

• Energy Levels: ⚡⚡⚡ (High) ⚡⚡ (Medium) ⚡ (Low)
• Actions Taken to Manage Stress:

  1. ---

  2. ---

• Activities That Boosted Energy:

  1. ---

  2. ---

• Reflection: ______________________________________

Wednesday

• Stress Levels (1-10): ____________
• Main Stressors:

  1. ---

  2. ---

• Energy Levels: ⚡⚡⚡ (High) ⚡⚡ (Medium) ⚡ (Low)
• Actions Taken to Manage Stress:

  1. ---

  2. ---

• Activities That Boosted Energy:

  1. ---

  2. ---

• Reflection: ______________________________________

Thursday

• Stress Levels (1-10): ____________
• Main Stressors:

  1. ---

  2. ---

• Energy Levels: ⚡⚡⚡ (High) ⚡⚡ (Medium) ⚡ (Low)
• Actions Taken to Manage Stress:

  1. ---

  2. ---

• Activities That Boosted Energy:

  1. ---

  2. ---

• Reflection: ______________________________________

Friday

• Stress Levels (1-10): ____________
• Main Stressors:

  1. ---

  2. ---

• Energy Levels: ⚡⚡⚡ (High) ⚡⚡ (Medium) ⚡ (Low)
• Actions Taken to Manage Stress:

  1. ---

  2. ---

• Activities That Boosted Energy:

  1. ---

  2. ---

• Reflection: ______________________________________

Saturday

• Stress Levels (1-10): ____________
• Main Stressors:

  1. ---

  2. ---

• Energy Levels: ⚡⚡⚡ (High) ⚡⚡ (Medium) ⚡ (Low)
• Actions Taken to Manage Stress:

  1. ---

  2. ---

• Activities That Boosted Energy:

  1. ---

  2. ---

• Reflection: ______________________________________

Sunday

• Stress Levels (1-10): ____________
• Main Stressors:

  1. ---

  2. ---

• Energy Levels: ⚡⚡⚡ (High) ⚡⚡ (Medium) ⚡ (Low)
• Actions Taken to Manage Stress:

  1. ---

  2. ---

• Activities That Boosted Energy:

  1. ---

  2. ---

• Reflection: ______________________________________

Weekly Reflection

What Triggered the Most Stress?

What Helped Manage Stress Effectively?

How Did You Maintain or Boost Energy?

Adjustments for Next Week:

Notes and Ideas

[Space for additional notes, ideas, or brainstorming]

Remember: Managing stress and energy levels effectively requires ongoing awareness and adjustments. Use this log to track patterns, identify triggers, and make informed changes.