FREE GUIDES, PRACTICES & TOOLS

Resources

Tools, guides, and practices to help you grow with Wise Effort, personally and professionally.

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Take the Energy Audit Quiz

Answer a few questions to discover where your energy is getting tangled and what Wise Effort might look like for you right now.

Prefer to browse? Explore the free downloads below.

Energy Audit · Dr. Diana Hill

Where is your energy actually going?

A short, private reflection on one corner of your life — where your energy drains away, where it feeds you, and one small change worth making.

Your answers stay on your screen. Nothing is sent anywhere. About ten minutes.

Get Curious

Pick one area of your life to explore.

Choose the part of your life that feels most draining right now. You'll focus on this one.

Open Up

What do your head, heart, and body say?

Understanding your energy starts with understanding whether your head, heart, and body point the same way. Adjust each slider based on how close each statement is to the truth as you experience it.

Head

I talk myself into thingsThe answer comes naturally

My choices hold me backMy choices get me closer to the life I want

My mind keeps churningMy mind feels settled

Heart

I do what I feel I should doI do what I genuinely want to

I feel dread or heavinessI feel lightness and ease

I push myself toward itI feel drawn toward it

Body

My chest or gut tightensI feel physically relaxed or neutral

My breath shortens or quickensMy breathing is normal

I feel drained or heavyI feel energized or excited

Open Up

Acknowledge your strengths.

When it comes to this area, what strengths, instincts, and curiosities come easily and feel “natural”?

What strengths do you bring to this area?

What interest or talent are you leaving untapped?

When are you most in flow here? What are you doing?

Open Up

Declare your values.

Values are how you want to act and who you want to be. When your actions and values aren't aligned, your energy tends to leak.

How do you want to act in this area?

How do you want to be thought of by the people in your life?

Where or when do you feel most out of step with your values?

What’s one change you could make here that would make them more aligned with your values?

Open Up

Service to others.

Paradoxically, when you’re feeling most drained, sometimes the best thing you can do is to be of service. When your actions serve more than just you, it feeds energy back to you because it helps you see the bigger picture.

Outside of family and friends, who and what do you care about?

What’s a specific way you can be of service to others?

What kind of impact do you want to have?

ACT Tools

A library of practical PDFs you can download and use right away.

ACT: Identify Your Personal Values

Clarify what truly matters to them—across relationships, work, health, and more.

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Cognitive Defusion Technique

Notice and name negative thoughts and create space between their inner dialogue and their lived experience.

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Being Present: Coming Home To This Moment

Gently return to the present moment using mindfulness and ACT-based exercises.

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Perspective Taking — Finding Your Flexible Self

Explore multiple perspectives with greater psychological flexibility and self-awareness.

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Acceptance — Making Space for What’s Hard

Acknowledge distressing thoughts and emotions without judgment. Grounded in acceptance and commitment therapy (ACT)

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Committed Action — Creating the Life You Want to Live

Explore meaningful values and turn them into specific, realistic goals.

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What Is Psychological Flexibility?

Use this resource to explore how greater flexibility supports mental health, resilience, and long-term well-being.

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Energy Audit Worksheet

Reduce energy drains and increase energy gains by applying Wise Effort to various life domains.

Download PDF