Energy Audit
Understanding Energy Costs as a Way to Promote Energy Conservation

Introduction

Energy Audit is a self-assessment tool with a special focus on how social interactions influence vitality, as well as, daily activities, energy levels, and their impact. For cancer survivors, it fosters awareness of energy patterns, helping to prioritize meaningful connections and manage fatigue across all recovery stages.

Why It Works

Energy Audits reveal how social interactions, alongside other activities, affect energy levels, enabling cancer survivors to optimize their routines for better physical and emotional health. Positive social engagements can reduce stress, enhance mood, and combat cancer-related fatigue, while overtaxing interactions may drain energy. Research shows that structured energy tracking, especially when factoring in social connections, improves fatigue management, emotional resilience, and quality of life in survivors.

How To Do It

Instructions:

A. Simple Method:

1. Initial Prep

Get two pieces of paper.

2. List of People

On one piece of paper write a list of people that you have social interactions with.

3. Draw Vertical Line

On a second piece of paper draw a vertical line down the middle of the paper. Label the left column “Gives Me Energy”. Label the right column “Drains My Energy”.

4. Select Names

Put names in one column or the other. Be honest but not judgmental. This may be difficult since some of your loved ones may be the ones draining your energy.

5. Determine New Boundaries

For people that drain your energy, determine what new boundaries you may want to set for them.

B. Standard Method:

1. Prepare Your Tools

Use a notebook, app, or template with columns for time, activity.

2. Establish Standards

Set energy level (1-10, 1="exhausted," 10="energetic"), and provide additional notes on social interactions (e.g., who, mood, context).

3. Log Throughout the Day

Record every 1-2 hours or after significant activities, especially social ones like conversations, support groups, or family time. Note energy before/after and social context.

4. Rate Energy Levels

Use the 1-10 scale consistently. Highlight how interactions with friends, family, or peers affect your energy.

5. Review Patterns

At day’s end, calculate energy averages and note social highs/lows. Ask: “Which interactions uplifted me?" and "Which felt draining?”

6. Analyze Weekly

Review 3-7 days’ data to spot trends, such as energizing versus draining social activities or optimal times for connection.

7. Adjust and Plan

Prioritize uplifting social interactions (e.g., coffee with a friend) and limit draining ones. Schedule rest after intense social events.

8. Handle Challenges Gently

If tracking feels overwhelming, start with 2-3 high impact entries daily. Consult a healthcare provider if fatigue persists.

9. Conclude Reflectively

End with gratitude for positive social moments. Journal one energizing interaction to reinforce connection.

Helpful Tips:

Start small: Track 2-3 social activities daily to ease into the process.
Prioritize connection: Note how specific people or group settings impact energy.
Be honest: Record both positive and negative social effects without judgment.
Use visuals: Apps or charts can highlight social-energy patterns.
Balance socializing: Pair social time with rest to avoid burnout.
Track holistically: Include sleep, nutrition, and mood alongside social notes.
Seek support: Share findings with a therapist or support group for deeper insights.
Adapt for recovery: Adjust social commitments based on treatment phases.
Celebrate connections: Acknowledge energizing interactions to boost motivation.

Influential Books

NCCN Guidelines for Patients® Fatigue and Cancer

From the National Comprehensive Cancer Network (NCCN) comes this essential guide to Fatigue and Cancer.

Cancer Survival Strategies

In this groundbreaking book, Dr Sandra Cabot shows you how to harness your natural energy to improve your chances of cancer survival.

Cancer Related Fatigue

In these chapters, you will find not just medical facts, but also strategies for everyday living—how to conserve energy without guilt, how to use food and gentle movement for strength, how to sleep better, and how to talk to your care team with confidence.

* As an Amazon Associate I earn from qualifying purchases.

National Cancer Institute

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Scientific Research

van Veenendaal, N. S., et al. (2025). New insights into total and resting energy expenditure using state-of-the-art methods in cancer survivors. Clinical Nutrition, 44(10), 1702-1710. https://pubmed.ncbi.nlm.nih.gov/41015194/
Jafari, S., et al. (2017). Effects of Energy Conservation Strategies on Cancer Related Fatigue in Breast Cancer Survivors: A Randomized Controlled Trial. Clinical Journal of Oncology Nursing, 21(3), E125-E132. https://pmc.ncbi.nlm.nih.gov/articles/PMC5454632/
Op den Kamp, C. M., et al. (2020). Energy System Assessment in Survivors of Breast Cancer: A Feasibility Study. Medicine & Science in Sports & Exercise, 52(3), 678-685. https://pubmed.ncbi.nlm.nih.gov/32043129/
Demark-Wahnefried, W., et al. (2022). Energy balance in cancer survivors at risk of weight gain: a review. Current Opinion in Clinical Nutrition & Metabolic Care, 25(5), 345-352. https://pubmed.ncbi.nlm.nih.gov/35984493/

Energy Audit
Understanding Energy Costs as a Way to Promote Energy Conservation

Introduction

Why It Works

How To Do It