What's inside the energy tracker
- Daily Energy
- Drains & Boosts
- Peak Hours Planner
- Recharge Menu
- Weekly Energy Review
- Notes
See every page
All 10 pages of the US Letter version, exactly as they print. Tap a page to see it larger.
- 1. Cover
- 2. This Tracker Belongs To
- 3. Contents
- 4. Daily Energy
- 5. Drains & Boosts
- 6. Peak Hours Planner
- 7. Recharge Menu
- 8. Weekly Energy Review
- 9. Notes
- 10. Thank you page
Who this energy tracker is for
This tracker is for anyone who often feels tired, flat or wired at the wrong times of day and wants to understand why. It suits busy parents, students, shift workers, people recovering from burnout and anyone trying to plan their day around natural high and low points. Energy is affected by sleep, food, movement, people and stress, and noticing these links helps you protect your best hours and rest before you run empty.
How to use your energy tracker
Rate your energy a few times each day on the daily page and note what you were doing. List the things that drain you, such as late nights, long meetings or skipped meals. Record your peak hours so you can schedule focused work or exercise then. Collect recharge ideas that genuinely help, from short walks to quiet time. Review the week to spot patterns, and make one small change at a time.
Formats included
A4 PDF
For printing in most of the world (210 × 297 mm).
US Letter PDF
For printing in the US and Canada (8.5 × 11 in).
Digital PDF
Hyperlinked tabs for tablets and PDF annotation apps.
Ready to start?
Free downloadEnergy Tracker questions
Can I find my most productive hours?
Yes. Use the peak page. Look for the "Peak Hours Planner" page in the 10-page energy tracker. Download it free, print only the pages you need and add more copies of any page later. Print the A4 or US Letter PDF as often as you need, or write in the digital version on a tablet.
Is there a list of recharge ideas?
Yes. Look for the "Recharge Menu" page in the 10-page energy tracker. Print the A4 or US Letter PDF as often as you need, or write in the digital version on a tablet. Every page is undated, so you can start any day and reprint a page whenever it fills up.
Is it useful for burnout recovery?
Yes, alongside support from a health professional if needed. Other pages in the 10-page energy tracker include "Daily Energy", "Drains & Boosts" and "Peak Hours Planner", so related notes stay together. Download it free, print only the pages you need and add more copies of any page later.
Is the Energy Tracker really free?
Yes, the Energy Tracker is completely free for personal use. Download the 10-page PDF without an account or email address, print it at home as often as you like and share the page link with friends. Matching bundles on our Etsy shop are optional and paid; this single planner stays free.
What size is the Energy Tracker?
The Energy Tracker comes in A4 (210 x 297 mm) and US Letter (8.5 x 11 inches), plus a hyperlinked digital PDF for tablets. Choose the file that matches the paper in your printer and print at Actual size or 100%, so nothing is cut off. Both paper sizes have the same 10 pages.
