Energy is the foundation of fitness, motivation, and daily performance. Fatigue can arise from lack of sleep, poor nutrition, stress, or overtraining. This self-assessment will help you understand your energy patterns and how lifestyle & fitness choices influence them.

Does Physical Activity Energize Or Tire Me?

Always

Sometimes

Rarely/Never

Do you feel refreshed and energized when you wake up in the morning?

Do you usually maintain steady energy throughout the day (without major crashes)?

Do you find it easy to focus and stay alert during work or workouts?

Do you avoid needing caffeine or sugar to “get through the day”? 

Do you sleep 7–8 hours most nights?

Do you exercise at least 3 times a week (without feeling overly exhausted)? 

Do you eat balanced meals with enough protein, fruits, and vegetables?

Do you stay hydrated (6–8 glasses of water daily)? 

Do you take short breaks to stretch, walk, or breathe deeply during the day?

Do you recover well after workouts without excessive soreness or tiredness? 

Do you feel mentally calm rather than drained at the end of the day?

Do you rarely experience mid-day crashes (needing naps or snacks)? 

Do you feel your energy is consistent on both workdays and weekends?

Do you limit screen time before bed to improve sleep quality? 

Do you feel motivated and physically ready for exercise most days?

Low Energy, High Fatigue

You’re often drained. Focus on improving rest, eating balanced meals, staying hydrated, and engaging in light movement to restore your energy.


Moderate Energy, Occasional Fatigue

You’re doing well, but may experience dips. Small changes in sleep, nutrition, or stress may boost you further


MODERATE 

High Energy, Low Fatigue

You have strong energy habits! Physical activity recharges you.


HIGH

Does Physical Activity Energize Or Tire Me?

Brilliantly

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