Pausa Sprint · Daily Practice

Energy
Diary

Awareness is the first intervention. Most of us move through the day without noticing what is consuming us and what is restoring us — until we run out. This diary builds that noticing into your day.

During the day
Four quick check-ins — Morning, Midday, Afternoon, Evening. Circle + if that part of the day gave you energy, − if it drained you. Takes 5 seconds.
End of day
Rate your overall energy (1–5). Write one thing that drained you and one thing that gave you energy. Two sentences maximum — the brevity is intentional.
Overall energy scale — end of day rating
1
Depleted
2
Low
3
OK
4
Good
5
Resourced
Week of:
Daily entries
Monday
Date
Morning
+
−
Midday
+
−
Afternoon
+
−
Evening
+
−
Overall energy
1
2
3
4
5
What drained me today
What gave me energy today
Tuesday
Date
Morning
+
−
Midday
+
−
Afternoon
+
−
Evening
+
−
Overall energy
1
2
3
4
5
What drained me today
What gave me energy today
Wednesday
Date
Morning
+
−
Midday
+
−
Afternoon
+
−
Evening
+
−
Overall energy
1
2
3
4
5
What drained me today
What gave me energy today
Thursday
Date
Morning
+
−
Midday
+
−
Afternoon
+
−
Evening
+
−
Overall energy
1
2
3
4
5
What drained me today
What gave me energy today
Friday
Date
Morning
+
−
Midday
+
−
Afternoon
+
−
Evening
+
−
Overall energy
1
2
3
4
5
What drained me today
What gave me energy today
Friday morning measurements — before coffee, before getting up
Resting Heart Rate
bpm
BOLT Score
sec
Saturday
Date
Morning
+
−
Midday
+
−
Afternoon
+
−
Evening
+
−
Overall energy
1
2
3
4
5
What drained me today
What gave me energy today
Sunday
Date
Morning
+
−
Midday
+
−
Afternoon
+
−
Evening
+
−
Overall energy
1
2
3
4
5
What drained me today
What gave me energy today
Week of:
Daily entries
Monday
Date
Morning
+
−
Midday
+
−
Afternoon
+
−
Evening
+
−
Overall energy
1
2
3
4
5
What drained me today
What gave me energy today
Tuesday
Date
Morning
+
−
Midday
+
−
Afternoon
+
−
Evening
+
−
Overall energy
1
2
3
4
5
What drained me today
What gave me energy today
Wednesday
Date
Morning
+
−
Midday
+
−
Afternoon
+
−
Evening
+
−
Overall energy
1
2
3
4
5
What drained me today
What gave me energy today
Thursday
Date
Morning
+
−
Midday
+
−
Afternoon
+
−
Evening
+
−
Overall energy
1
2
3
4
5
What drained me today
What gave me energy today
Friday
Date
Morning
+
−
Midday
+
−
Afternoon
+
−
Evening
+
−
Overall energy
1
2
3
4
5
What drained me today
What gave me energy today
Friday morning measurements — before coffee, before getting up
Resting Heart Rate
bpm
BOLT Score
sec
Saturday
Date
Morning
+
−
Midday
+
−
Afternoon
+
−
Evening
+
−
Overall energy
1
2
3
4
5
What drained me today
What gave me energy today
Sunday
Date
Morning
+
−
Midday
+
−
Afternoon
+
−
Evening
+
−
Overall energy
1
2
3
4
5
What drained me today
What gave me energy today
How to take your Friday measurements
Breathing efficiency
BOLT Score
Measures CO₂ tolerance — a direct indicator of breathing efficiency and nervous system regulation. Low tolerance often means a chronic low-grade stress state even at rest.
1
Take a normal breath in through your nose
2
Exhale normally — not forced — through your nose
3
Pinch your nose and start a timer
4
Stop at the first clear urge to breathe — not the maximum you can hold
Good efficiency40+ sec
Room to improve20–40 sec
Overbreathing likelyBelow 20 sec

Trends over weeks matter more than any single score.

Cardiovascular readiness
Resting Heart Rate
A rising RHR over consecutive days often precedes felt fatigue by 24–48 hours — your body signals stress before you consciously register it.
1
Before getting up — still lying down
2
Count beats for 60 seconds (or use a smartwatch)
3
Record before coffee, conversation, or checking your phone
Well recovered50–65 bpm
Normal range66–80 bpm
Worth noticing80+ bpm

Your personal baseline matters most. A rise of 5+ bpm above your norm is the signal to pay attention to.