Tools › Autism & sensory › Weekly Energy Budget
🔋 Autism & sensory · Free printable tool
Weekly Energy Budget
Spoon theory on one page: what each day costs, what recharges you, and where the week goes into the red before it happens.
Give yourself a fixed number of energy points per day (many people start with 12). Every task has a cost, some activities give points back. The point is not to be accurate, it is to see the overdraft coming and move something before Thursday.
What is inside
- ✓Day · Points available · Planned demands (social, sensory, tasks) and cost · Recharges (+) · Balance
- ✓My price list
- ✓Expensive for me (3 to 5 points): e.g. supermarket, phone call, unplanned change
- ✓Cheap for me (1 point)
- ✓Gives points back: e.g. special interest, dark quiet room, walk alone
- ✓Red flags that I am already overdrawn
- ✓If the balance goes negative two days in a row, I will:
How to use it
- 1Print it, or open it on a tablet and fill it with a stylus.
- 2Use it for one week before judging it. New habits need a few repetitions.
- 3Bring it to your doctor or therapist: a filled sheet says more than memory.
This tool supports self-management. It is not a diagnosis and does not replace professional care.
Other tools for Autism & sensory
🎧 Sensory Profile ChecklistMap what each sense seeks, avoids and reacts to, audit your environments and write your overload plan.
🛟 Meltdown & Shutdown PlanWritten while calm, for the moments when you cannot speak: early signs, what helps, what others must not do, and recovery.
🩺 Appointment SheetWhat you want to say to the doctor, written in advance. Hand it over if the words do not come.