Regenerative and degenerative energy map
An Exercise in Regenerative Awareness
It’s a powerful realisation that we are not separate from the systems around us. We all live within a web of relationships. Some of them are close and nurturing, others are distant or draining, and all are influencing the way we show up in the world.
Inspired by an exercise in the book Regenerative Leadership by Giles Hutchins and Laura Storm, this exercise of Ecosystemic Mapping offers a simple yet eye-opening way to reflect on your personal ecosystem. It helps you see the hidden dynamics that are either fueling your vitality or quietly depleting it.
Example of an ecosystemic map indicating regenerative and degenerative energy flows
How to create your Ecosystemic Map
Take a blank sheet of paper and draw a bubble in the center. Inside it, write your name. This represents you.
Step 1 – Map your relationships
On the right-hand side, add bubbles for your inner relationships — for example: close family, extended family, close friends, acquaintances and so on.
On the left-hand side, add bubbles for your outer relationships — such as: your colleagues, your boss, professional networks, neighbours and so on.
I propose to also add a bubble labeled “Purchases” on the left. Become aware that our buying choices form a powerful relationship with the world, shaping environmental and social systems far beyond what is directly visible to us.
Step 2 – Connect the energy flows
Now, take two different colored pens:
Use green to draw lines from your name in the center to everything that feels regenerative — relationships, communities, or choices that give you energy, nourish your growth, and help you thrive.
Use red to draw lines to the connections that feel degenerative — those that drain you, pull you off balance, or consume more than they give back.
Step 3 – Make it your own!
This exercise is yours to shape. Use the example map as inspiration, but feel free to adjust it to represent your personal map. Add different kinds of relationships or aspects that matter to you — maybe places in your neighbourhood, online communities, or creative outlets. You could even estimate what percentage of energy feels regenerative versus degenerative in each area, or create a second layer of detail, such as adding a particularly regenerative friendship or a challenging work relationship.
Why this matters
Even if you’ve thought about your relationships before, seeing them mapped out visually can be surprisingly revealing. Patterns emerge. You might notice that certain connections give you consistent strength, while others take more than you realised.
This exercise isn’t about judgment. It’s about awareness. By recognising the dynamics at play, you open the door to making more conscious choices: where to lean in, where to set boundaries, and where to shift how you engage.
Reflection prompts
After completing your map, ask yourself:
Which relationships feel most regenerative, and how can I nurture them further?
Where am I giving away too much energy, and what small and big boundaries could help restore balance?
Bonus:
How do my purchasing choices align (or not) with the values I want to live by?
What surprised me most about seeing my ecosystem mapped out visually?
Closing thought
Your ecosystem is alive, dynamic, and constantly evolving. Mapping it out is like holding up a mirror to the hidden flows of energy in your life. When you honour what is regenerative and pay attention to what is degenerative, you begin to shape a more balanced, purposeful way of living and leading.