Map your week's social events to charge / drain with a magnitude slider. See your net battery at the end of each day and the trend across the week.
Many introverts and people with social anxiety can't easily see what costs them — only that they're tired. Logging charge vs drain surfaces the shape: which activities refill, which deplete, which combination produces the crash.
A net negative week is data, not failure. Look for which activities consistently deplete — those are the ones to schedule less of or build recovery around.
Social energy costs vary day to day. A 1‑on‑1 walk that's normally +2 may be −2 after a bad day. Use the model flexibly.
Anything with another person and a social expectation: calls, meetings, family dinners, parties. Watching a video alone doesn't count.
Then you're running on fumes. The next days should be lighter, or include strong charge activities.