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Hey Jesse, the easiest way to find any fields that are empty across the database is to pull a spreadsheet of all records in your db, with all fields (not just those in the smart list view), then pivot the information. This will likely be a pretty heavy spreadsheet, so hopefully you don't have a Mac
To find fields that are being used in your instance, you have to look 1 by 1 through the field management section in admin, and see if there are any fields that are not linked with any programs, smart lists, etc.
No easy ways around this, but it's definitely an important thing to do!