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Energy budget: plan a day around the energy you have

Some days there is less of you to go around than the day wants. Give today a number of points. Give each thing you mean to do a number too: the shower, the appointment, the phone call, seeing people. The page adds them up and shows what is left, or how far over the plan is, while there is still time to move something to another day. Some people count in spoons; here they are just points.

Private by design. Nothing you type is sent anywhere. Your plan stays in this browser on this device, and one button erases it. This page runs no analytics or tracking. How we handle privacy. Anyone who uses this browser on this device can read it, so on a shared or public computer print or download the sheet, then use Erase everything.

This page cannot tell you why you are tired. It adds up numbers you give it, and that is all. If being worn out is new, is getting worse or keeps you from ordinary things, a doctor or nurse is the one to ask. Symptom diary keeps a record you can bring, and Low-cost care is for when you have no doctor or cannot pay.

If you are thinking about ending your life or hurting yourself, call or text 988 (in the U.S.) now, or open Get help now. If someone is in danger or badly hurt, call 911.

Good to know

How the numbers work

Points for today is your number. The page starts it at 10 only so that the box is not empty; 10 means nothing by itself.
Planned is the points of everything on today’s plan added together, done or not. Left is today’s points minus planned.
Not today takes a thing out of the sum and keeps it in its own list.
Rest is a kind of thing, and it counts for whatever points you give it. Zero is allowed. The page never adds points back: if a rest gives you something, raise today’s number yourself.
Close the day keeps four things: today’s points, what was planned, what was done, and your answer to how it went. The things you did are dropped from the plan. Everything else carries over.

What this page can’t do

It does not measure anything. It does not know how much energy you have or what a thing will really take from you. Every number is your guess.
It is not treatment and it is not medical advice. It does not know your health, your condition or what a clinician has told you.
It cannot send a reminder or tell you to stop. It only shows the sum when you look.
It does not start a new day by itself. An unfinished plan from an earlier day waits until you close it.
It does not move to another phone or computer by itself. Print it, download it, or use My data on this device to carry a backup across.

Ways people use a budget like this

Put in the things that have to happen first, and see what is left before adding anything else.
Give points for what a thing takes from you, which is not always how long it lasts. Noise, people, travel and waiting can cost more than the task.
Leave a few points unplanned for whatever the day brings.
After a week of closed days, look at Earlier days on the sheet. If “Too much” keeps showing up, the number for a day may be set higher than what you have.
Show the sheet to someone who shares the day with you, so they can see why something moved.

These are everyday ideas in our own words. They are not advice from a clinician, and they do not suit everyone or every condition.

A number is not a verdict

A day that went over is information for the next plan, and nothing more than that. The page does not score you, and a low number for today says nothing about what you are worth.

Tools that go with this

One step at a time: break one of today’s things into steps small enough to start.
My day: a picture schedule with a “Now and Next” view.
Symptom diary: a record to print for the doctor.
Mood and sleep diary: a few taps a day.
How I work: a one-page sheet to hand to a boss, a teacher or a helper.
Check in with yourself and Breathe.
Save these tools on your phone so they open without a signal.

A sum, not advice. This page adds up your own numbers. It does not know your body or your situation, and it does not replace a doctor, a nurse, a therapist or anyone who knows you.

The tool and its wording were written with AI (Claude) for Scarlet Beast (our AI policy). It was not reviewed by a clinician or an occupational therapist. Also in Spanish: Presupuesto de energía; both pages keep the same plan on this device. The page holds up to 30 things and the last 60 closed days, and keeps them until you erase them. Found a mistake? Email [email protected].