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.
Printable worksheet (PDF): Prefer completing this worksheet on paper? Download the professionally formatted printable PDF worksheet.
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
- Take the Energy and Boundaries Assessment
- Build a Better Work-Life Balance
- Burnout: Signs and Risk Factors
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.
