Explore the guidance, choose one manageable action and use the printable worksheet to record your ideas.
This worksheet is designed to follow the Energy and Boundaries Assessment. Use it to identify recurring energy drains, clarify limits, prepare respectful boundary language, and build a short recovery plan.
Important disclaimer: This worksheet is for coaching, education, personal development, and self-help purposes only. It is not a diagnostic tool for burnout, depression, anxiety, sleep disorders, or any other medical or mental-health condition. Persistent exhaustion, major changes in sleep or mood, unexplained physical symptoms, substance use, self-harm thoughts, or significant loss of functioning should be discussed with a qualified medical or mental-health provider.
Step 1: Map Your Energy
| Activity, person, or situation | Energy before 0–10 | Energy after 0–10 | Drain, neutral, or restorative? |
|---|---|---|---|
Step 2: Identify the Main Boundary Gap
- Situation where I overextend: ____________________
- What I usually say or do: ____________________
- What I actually need: ____________________
- What I fear may happen if I set a limit: ____________________
Step 3: Choose the Type of Boundary
| Boundary type | What needs to change? |
|---|---|
| Time | |
| Availability | |
| Workload | |
| Communication | |
| Emotional responsibility |
Step 4: Write a Boundary Script
- My clear limit: ____________________
- Respectful wording: ____________________
- What I can offer instead, if appropriate: ____________________
- How I will respond if the boundary is challenged: ____________________
Step 5: Protect Recovery
- One recovery activity that actually restores me: ____________________
- When I will protect it: ____________________
- One avoidable drain I will reduce: ____________________
- One commitment I will renegotiate: ____________________
Step 6: Seven-Day Review
- Did the boundary reduce strain?
- What felt uncomfortable but useful?
- Where did I still overcommit?
- What response from others surprised me?
- What boundary needs to become more specific?
Related Resources
Key Takeaways
- Energy problems may require fewer demands, not more optimization.
- Boundaries are clearer when stated before resentment builds.
- Recovery deserves protected time.
- One well-defined limit is more useful than several vague intentions.
Disclaimer: This worksheet is for self-help and coaching use only. It does not provide medical or mental-health diagnosis or treatment. Consult a qualified medical or mental-health provider if exhaustion, distress, or other symptoms are persistent, severe, or affecting safety or daily functioning.
