The Energy & Pacing Monitor is a short, repeatable self-observation tool: ten questions about how much energy you have had over the past week and how much daily life is draining it — across physical energy, sensory load, social battery, executive capacity and recovery.
This is a self-check you can complete online in about three minutes, with an instant profile across those five areas. It is not a validated psychometric test or a diagnosis — there is no standardised "spoon theory" questionnaire — but it is a practical way to see where your energy goes and to track it over time.
Written from a neurodivergence-affirming stance: low energy is a nervous-system reality and a support need, not laziness or a character flaw. It pairs naturally with the CAT-Q — where CAT-Q measures how much you camouflage, this monitor tracks the energy cost of that masking and of sensory, social and executive load.
10 items, about 3 minutes, instant profile across 5 areas
An in-house self-observation aid, ideal to repeat over time
Anonymous — nothing to sign up for
A pacing aid, not a validated test or a clinical diagnosis
Instrument de auto-observare, practică Giancarlo Cristea, 2026
Energy
A 10-item tool assessing energy levels and depletion over the past week across five domains: physical, sensory, social, executive and recovery.
"What does this mean?" if a question is not clear, tap this under the question for a plain explanation.
"Not sure about my answer" if your answer is only an approximation, mark it. It does not change the score — it just shows me where we can come back together.
10 items -- ~2 min
Local-first - your data stays on device
0 / 100%
Keys 1-5 for quick answer
Think about the past 7 days. How often was each of these true for you?
This is a self-observation and monitoring aid, not a diagnostic instrument. The cutoffs are indicative — for reflection and tracking over time, not clinical standards. Use it as a starting point for a conversation with your therapist.
Physical energy
1.My body felt tired or low on energy, even after I had rested.
2.I found it hard to start or finish ordinary physical activities because of tiredness.
Sensory load
3.Noise, light, textures or crowds overwhelmed me and drained my energy.
4.After a sensory-intense environment, I needed time and quiet to recover.
Social battery
5.Social interactions left me drained, even the ones I enjoyed.
6.I felt I had to mask or adjust myself to fit in, and that wore me out.
Executive capacity
7.I struggled to start tasks, switch between them, or make decisions.
8.Everyday tasks (eating, tidying, replying to messages) took far more effort than usual.
Recovery
9.Rest or breaks did not truly recharge me.
10.I woke up already tired, or ran out of reserves by the middle of the day.