The Ikigai Energy Guide: How to Identify What Fuels You & Let Go of What Drains You
Do you ever feel exhausted by tasks that seem to take up all your energy? Or do certain activities make you feel completely alive and in flow?
Finding your Ikigai is not just about discovering what you love—it’s also about understanding how your daily activities impact your energy levels. Some activities fill you with excitement and motivation, while others leave you feeling mentally and physically drained.
But here’s the problem: Most of us don’t actively track or analyze how different tasks affect us. We simply go through the motions, unaware that we’re spending too much time on low-energy, draining tasks while ignoring the energizing experiences that could lead us to our Ikigai.
🔹 Why Energy Awareness is Key to Finding Your Ikigai
Think about it:
Have you ever spent hours on a project and felt energized rather than exhausted?
On the flip side, have you ever done something that technically wasn’t difficult but left you completely drained?
This is the energy factor at play. Ikigai isn’t just about doing what you love—it’s about aligning your daily life with what naturally energizes you.
🔹 The Hidden Cost of Energy-Draining Activities
Many people spend too much time on tasks that feel:
❌ Boring – They don’t engage your curiosity or challenge you.
❌ Stressful – They feel overwhelming and leave you mentally exhausted.
❌ Misaligned – They don’t match your true skills or interests.
Over time, doing too many of these low-energy tasks can lead to:
🚨 Burnout – You feel exhausted even when you’re not physically active.
🚨 Lack of motivation – Everything starts to feel like a chore.
🚨 Feeling lost – You question if you’re on the right path.
This is why in Weeks 4-8 of your Ikigai journey, you’ll focus on:
✅ Identifying high-energy vs. low-energy activities
✅ Tracking what drains vs. excites you
✅ Making small changes to align with energizing experiences
By the end of this guide, you’ll have clarity on which activities truly align with your Ikigai and a roadmap to reduce energy-draining tasks from your life.
🚀 Let’s dive in!
📌 Step 1: Track Your Daily Energy Levels
💡 The best way to recognize energy patterns is by tracking them over time.
🔹 How to Track Your Energy Levels:
1️⃣ Every day, write down what you did.
2️⃣ Rate each activity on a scale of 1-10 for:
Enjoyment (Did I like this task?)
Energy (Did this recharge or drain me?)
Alignment (Does this fit into my Ikigai?)
3️⃣ After a week, look for patterns—what consistently energizes vs. drains you?
📌 Want a structured tracking tool? Download the Ikigai Energy Tracker.
✅ Action: Start tracking for at least one week to gather insights.
📌 Step 2: Identify High-Energy vs. Low-Energy Patterns
Once you’ve tracked your energy levels, analyze the results:
✔ Which activities consistently give you energy?
✔ Which tasks drain you no matter what?
✔ Are there patterns in the type of work you enjoy?
🔹 Example of Common Energy Trends:
| Activity | Enjoyment | Energy | Alignment |
|---|---|---|---|
| Writing creative content | 9/10 | 10/10 | 9/10 |
| Answering emails | 5/10 | 3/10 | 4/10 |
| Public speaking | 8/10 | 9/10 | 8/10 |
| Data entry | 3/10 | 2/10 | 3/10 |
📌 Pro Tip: High-energy & high-alignment activities are your Ikigai clues!
✅ Action: Circle 3-5 activities that give you the most energy—these are strong indicators of your Ikigai path.
📌 Step 3: Start Eliminating (or Reducing) Energy-Draining Activities
Now that you know what drains your energy, it’s time to reduce, delegate, or reframe these tasks.
💡 You don’t have to eliminate everything overnight—small changes add up!
🔹 Three Ways to Reduce Low-Energy Tasks:
✔ Delegate It: Can someone else do this for you?
✔ Automate It: Can you use a tool to make it easier?
✔ Reframe It: Can you make it more enjoyable or purposeful?
🔹 Example: Transforming Draining Activities
| Draining Task | Solution |
|---|---|
| Checking emails all day | Set 2 time blocks for emails only |
| Social media distraction | Use website blockers, schedule content in advance |
| Household chores | Listen to music/podcasts while doing them |
📌 Pro Tip: Small adjustments can free up time and energy for activities that truly matter!
✅ Action: Pick one low-energy activity and make an adjustment this week.
📌 Step 4: Prioritize Energizing Activities & Expand Them
Now that you’ve identified what gives you energy, the next step is to intentionally prioritize those activities.
💡 Ask yourself:
✔ Can I do more of these high-energy tasks in my daily life?
✔ Can I integrate them into my job or side projects?
✔ Can I replace draining activities with energizing ones
🔹 Example of Expanding High-Energy Activities
| High-Energy Task | How to Expand It |
|---|---|
| Writing & creativity | Start a blog, write daily reflections |
| Helping others | Offer coaching, mentorship |
| Learning new things | Take a course, join a community |
🚀 What Comes Next? Apply These Insights to Your Ikigai
Recognizing what energizes you and what drains you is a powerful step toward aligning your life with your Ikigai. But awareness alone isn’t enough—you need to actively make changes to create a more fulfilling, energy-rich life.
Now that you’ve started tracking your energy patterns, the next step is to apply what you’ve learned in a structured and intentional way. The goal isn’t to immediately eliminate all draining activities, but rather to gradually shift your daily routine toward experiences that fuel you.
💡 Here’s How to Apply These Insights to Your Ikigai Journey:
🔹 Step 1: Continue Tracking for Deeper Patterns
📌 Keep tracking your energy levels for at least one more month to get even clearer insights into what genuinely excites you.
📌 Pay attention to unexpected energy shifts—sometimes, things we think we "should" enjoy turn out to be draining.
📌 Use the Ikigai Energy Tracker to compare past and present reflections to see if your awareness is evolving.
🔹 Step 2: Set Small, Sustainable Adjustments
📌 Instead of quitting all draining activities at once, try adjusting how you approach them:
✔ Reduce time spent on low-energy activities (limit meetings, automate tasks).
✔ Dedicate more daily time to high-energy activities (even 20-30 minutes a day makes a difference).
✔ Experiment with reframing tasks—for example, if you dislike public speaking but love teaching, can you shift to writing courses instead?
🔹 Step 3: Integrate High-Energy Activities into Your Future Plans
📌 Look for ways to expand the time spent on activities that consistently bring you joy.
📌 Ask yourself:
✔ Can I turn this into a career path?
✔ Can I incorporate it into a passion project or side hustle?
✔ Can I teach or mentor others in this area?
🔹 Step 4: Take Your First Bold Step Toward Your Ikigai
📌 Identify one significant change you can implement in the next month—whether it's reducing a draining commitment, starting a new learning journey, or exploring an interest further.
📌 Remember, Ikigai is a journey, not a destination—you don’t have to have everything figured out, but taking one step at a time will gradually bring you closer to a life filled with purpose.
📌 Here’s Your 4-8 Week Ikigai Action Plan:
✅ Week 4: Start tracking energy levels daily.
✅ Week 5: Identify patterns in what excites vs. drains you.
✅ Week 6: Begin eliminating (or reframing) low-energy tasks.
✅ Week 7-8: Prioritize & expand high-energy activities.
🚀 Your Next Step: Take Action Today!
💡 You’ve already made significant progress by understanding your energy patterns. The next step is to actively apply these insights and take control of your journey toward living with Ikigai.
🔹 Make a commitment today: Choose one small action you’ll take this week to start aligning your daily life with what truly excites you.
📌 Want guidance along the way? Join the Ikigai Community to connect with others on this journey!
🚀 The path to your Ikigai starts NOW. Keep exploring, adjusting, and embracing what lights you up! 😊