Charger and drainer exercise for stress and time
Charger and drainer exercise for stress and time
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Category: Games & Activities
Estimated Time: 20–30 minutes
Group Size: Small groups of 3–4 participants
Learning Objectives
- Increase awareness of personal energy patterns, identifying what energizes (chargers) and depletes (drainers) energy.
- Connect energy management to effective time management and reduced stress.
- Develop practical strategies to enhance chargers and mitigate drainers in daily work and life.
Materials Needed
- Flip chart or whiteboard per group
- Markers
- Notepads or sticky notes for individual reflection
- Timer or stopwatch
Setup & Instructions
- Ask participants to silently write down 3–5 things that energize them (“chargers”) and 3–5 things that drain their energy (“drainers”).
- Form groups of 3–4 participants and have members share their lists within their groups.
- Each group compiles a combined list of chargers and drainers on a flip chart or whiteboard.
- Challenge each group to brainstorm and document creative, practical strategies to increase chargers and reduce or manage drainers.
- Allow about 20 minutes for the complete process, using a timer to keep on track.
Trainer Tips
- Encourage participants to consider various energy factors including physical, mental, social, and environmental.
- Promote empathy and active listening during sharing; validate diverse experiences.
- Guide groups to think practically and creatively—some drainers may be unavoidable but can be managed with effective recovery strategies like breaks and setting boundaries.
- Use visual aids such as energy cycle diagrams or stress models to complement discussions.
- Consider incorporating friendly competition by awarding points for the most innovative strategies.
Discussion & Reflection Questions
- What patterns or surprises did you discover about your energy chargers and drainers?
- How well does your typical daily schedule balance chargers and drainers?
- What small changes are you willing to make to better protect your energy?
- Which tasks or interactions could you delegate, delay, or reframe to reduce your energy drain?
- How can awareness of your energy flow improve your focus, stress, and productivity?
Learning Takeaways
- Energy management is a vital complement to time management for sustainable productivity.
- Awareness of personal chargers and drainers enables intentional planning and stress reduction.
- Practical strategies and small habit changes can significantly boost energy and work effectiveness.
Related Training Material Packages
- Time Management Skills Training Material Package – A comprehensive program offering practical tools and ready-to-use modules to help individuals and teams manage both time and energy more effectively.
- Free Self-Assessment Tools – Explore quizzes and checklists to help participants evaluate their energy, stress, and time management styles for personalized improvement.
Start Energizing Your Time Management Today
Use this activity to help participants understand that managing their energy is as important as managing their time. Enhance the learning by pairing it with our expert training materials and self-assessment tools designed to unlock sustained productivity and wellbeing.
Download Time Management Skills Training PackageTraining resources from TrainingCourseMaterial.com — instant download, fully editable, trainer-friendly.
Frequently Asked Questions
What if someone lists a drainer they can’t change?
Focus on influence: boundary-setting, batching, micro‑breaks, or reframing the task. Pair one hard drainer with a small recovery habit.
How do we keep shares psychologically safe?
Use confidentiality, voluntary sharing, and “describe the situation, not the person.” The facilitator can model with a light example first.
Remote-friendly adaptation?
Use a shared board with two columns (Chargers/Drainers), anonymous notes on, then breakout rooms for strategy design.
How often should we revisit our lists?
Monthly is a good cadence. Re-run after role changes, new projects, or peak-stress periods.
How does this tie to time management?
Schedule peak-focus work after chargers, stack quick wins to build momentum, and timebox drainers with clear stop points.
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