Two tools you can use this week
The first helps you see your real social energy with a 7-day log — without trying to change it yet. The second uses what you logged to estimate how much interaction fits this week. Neither replaces a professional. Both are free and used right here.
Social energy log — 7 days, one line each night
Seven consecutive days, one line at the end of each day: how much social energy you spent and how much you had left. It is not an emotional diary and not a habit app. It is the minimum operation of energetic self-knowledge that comes before any adjustment of "go out more" or "go out less."
This does NOT replace treatment. It is the documented practice to begin regulating your dose of interaction based on evidence (Zelenski, Sobocko, and Whelan, 2023, DOI: 10.1002/9781118427378.ch11). Research shows that people who keep a brief log of their social energy report greater congruence between what they do and what they want to do — without necessarily modifying their interaction level, just their fit—.
Seven days in a row. If you forgot a day, write it anyway: "partial count" is also valid and useful data.
Social dose calculator — how much interaction fits this week
From four inputs about your week (baseline load, planned events, work and emotional context), it estimates a manageable range of hours of social interaction for the next 7 days. It is not a plan: it is a number to decide with information, not impulse.
If you feel this is not enough —especially if you have been carrying chronic social overload or an isolation that deepens on its own— talking with a trained professional can be the next step.
By rdkterapia · No spam