How to find your energy schedule; the energy log

In a bullet journal or notebook, every hour for a week or so, rate your energy on a scale from 1-10; this is an energy log. Try to do this while getting enough sleep, avoiding caffeine and other stimulants. And be honest with yourself. After that week plot a graph that shows you your average energy levels throughout your day. You should be able to see clear peaks and dips as the day progresses.

Typically energy is low after waking up but rises an hour later to a morning peak, then dips in the afternoon, rising again in the evening and dipping before bed. You may discover that what is often called "ethnic fatigue" is just a natural dip in energy.This depends also on your cronotype; if you are a night owl, you energy levels will rise later in the day.

Once you have this graph, you will be able to identify your most energetic hours, and create an energy schedule blocking in periods of high and low energy, which you can then use to align your own work/life schedules to match your energy.

Theres also an app for that.

There is an app that can do all of this automatically for you that I've been using called RISE Sleep; it works with your phone or wearable to track sleep, measure sleep debt, and calculate your energy schedule. It also gives tips, helping you to strategically place recovery activities, such as napping, exercise, coffee, to combat exhaustion without interfering with bedtime tiredness.