4-Minute Pace and Energy Audit

Time needed: 4 minutes (90-90-60 seconds)

Setting: Mid-day or end of day pause

Purpose: Noticing your pace and energy expenditure patterns

1. Pace Observation (90 seconds)

What: Stop whatever you are doing and sit for a moment. Place hand on chest and notice your breathing. Ask yourself: What has the pace of today felt like? Rushed and frantic? Steady and manageable? Slow and spacious? Chaotic with no rhythm? Write or think: Today’s pace has been [describe honestly]. Then notice: Is this pace sustainable? Is this pace chosen or imposed? Does this pace serve me or deplete me? Notice without judging, just observing what the rhythm of today has actually been.

Notice: Quality of your breathing reflecting pace, where rush lives in body, difference between intended and actual pace

Why: Awareness of pace is first step to changing it, noticing unsustainable rhythms before collapse, pace impacts energy and wellbeing significantly

2. Energy Tracking (90 seconds)

What: Map where your energy has gone today. Quickly list main activities or interactions. Next to each, note if it gave energy, took energy or was neutral. Example: Morning meeting, took energy. Creative work, gave energy. Email responses, took energy. Lunch with colleague, gave energy. Urgent problem-solving, took significant energy. Notice the balance. Ask: Where is most energy going? What is giving energy back? Is there balance or am I only depleting? What surprises me about this energy map?

Notice: Patterns in what drains versus energises, imbalance between giving and taking, where energy leaks happen

Why: Energy awareness prevents unconscious depletion, noticing patterns enables protective choices, tracking energy informs sustainable pacing

3. One Pace or Energy Adjustment (60 seconds)

What: Based on what you noticed, choose one small adjustment for rest of day or tomorrow. Pace adjustments: I will move more slowly between tasks, I will build in five-minute buffers, I will say no to one additional thing, I will protect lunch break tomorrow, I will end workday on time. Energy adjustments: I will do one energising task next, I will limit one draining activity, I will seek one replenishing connection, I will take three-minute break before next demand. Choose one specific doable adjustment. Say: To honour my pace and energy, I will [specific action].

Notice: Relief in having agency over pace and energy, what feels most essential to adjust, resistance to making changes

Why: Awareness without action keeps depletion patterns, small adjustments compound into sustainable pace, choosing protects energy reserves

Closing: Say “I notice my pace and honour my energy”

Notice: Increased awareness compared to four minutes ago

Why: Anchors ongoing attention to pace and energy as self-care

Why Pace Matters:

Pace affects nervous system regulation. Chronic rushing depletes faster. Sustainable pace enables longevity. Pace often imposed not chosen. Noticing pace creates choice. Rhythm impacts quality of work and life. You can influence pace more than you think.

Signs of Unsustainable Pace:

Constantly behind or rushing. No buffer between activities. Eating while working or on the go. Skipping breaks consistently. Breathlessness throughout day. Physical tension from hurry. Mental fog from overload. Irritability increasing. Sleep suffering. Weekends spent recovering. Forgetting things frequently. Mistakes increasing.

Why Energy Tracking Matters:

Energy is finite resource. Not all activities cost same energy. Some activities replenish while others deplete. Balance between giving and taking determines sustainability. Awareness of energy flow informs choices. Chronic energy deficit leads to burnout. Protecting energy is essential self-care.

Energy Givers:

Activities using your strengths. Creative or engaging work. Meaningful connections. Nature time. Movement you enjoy. Work aligned with values. Autonomy and choice. Laughter and play. Rest and restoration. Learning something new. Being seen and appreciated. Completing satisfying tasks.

Energy Takers:

Tasks misaligned with strengths. Endless meetings. Difficult relationships. Conflict or tension. Multitasking and switching. Interruptions constantly. Emotional labour. Performance and pretending. Unclear expectations. Micromanagement. Doing what you hate. Chronic rushing. Lack of control or choice.

Pace Adjustments:

Build buffers between commitments. Start earlier to avoid rush. Say no to additional demands. Protect transition times. Move physically slower. Batch similar tasks. Reduce context switching. End day at set time. Take actual breaks. Stop multitasking. Breathe between activities. Create spaciousness intentionally.

Energy Adjustments:

Schedule energy-giving tasks strategically. Limit exposure to energy drains. Take micro-breaks regularly. Seek replenishing connections. Protect your strengths work time. Set boundaries on availability. Ask for help with energy drains. Reduce emotional labour where possible. Prioritise rest and recovery. Notice and celebrate energy gains.

Daily Pace and Energy Practice:

Morning: Set pace intention for day. Mid-day: Check in with pace and energy. End of day: Review and adjust for tomorrow. Weekly: Notice patterns across days. Monthly: Assess sustainability overall. Adjust rhythms and boundaries accordingly.

When You Cannot Control Pace:

Some roles impose frantic pace. External demands drive rhythm. Acknowledge what you cannot change. Protect what you can influence. Build in micro-adjustments. Advocate for pace changes when possible. Know your limits. Recognise unsustainability. Consider long-term options. Self-care becomes even more essential.

When Energy Stays Depleted:

Chronic depletion signals bigger problem. Assess overall life balance. Examine boundary patterns. Consider workload sustainability. Seek professional support. Know when situation requires change. Burnout is not badge of honour. You deserve sustainable energy. Something needs to shift.

Pace and Energy Questions:

What is today’s actual pace? Is this sustainable long-term? Where is my energy going? What gives energy back? What small adjustment would help? What boundary would protect energy? What conversation is needed? What has to change?

Patterns Over Time:

Track pace and energy for week. Notice daily patterns. Identify chronic drains. Recognise energy givers. Observe pace rhythms. Assess sustainability honestly. Make informed adjustments. Advocate for needed changes. Protect what sustains you.

Self-Compassion for Pace:

You are not weak for needing sustainable pace. Energy limits are real not failure. Rushing culture is problem not you. Noticing depletion is wisdom. Adjusting pace is self-care. Protecting energy is essential. You deserve rhythms that sustain. Pace affects everything.

Today’s awareness informs tomorrow’s choices. Notice your pace. Track your energy. Make small adjustments. Build sustainable rhythms. Honour your limits. Protect what sustains you. You are worth the pause.

What did you notice about today’s pace? Where is your energy going? What one adjustment will you make?​​​​​​​​​​​​​​​​