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The Idea of the Week
Spoon Theory (a 4-minute video overview) is an analogy to describe what it is like to live with a chronic illness, disability, or invisible challenges. The foundation of the theory is that you wake up each day with a certain amount of “spoons.” These spoons represent your energy, whether it is physical, mental, or executive functioning energy. This 7-minute video explains Spoon Theory in the autistic community and highlights the difference between physical energy spoons and executive functioning spoons.
Each task in the day requires a certain number of spoons. The amount of spoons each task requires will be different for everyone: a task that causes you one spoon may take 3 spoons for someone else, or vice versa. For instance, going shopping may take one spoon for you but three spoons for someone else.
Someone with a chronic illness, disability, or invisible challenges may have to ration their spoons each day just to complete basic, necessary tasks. Some days, you may get through half a day and realize: you’re out of spoons. At that point, you either rest to replenish your spoon stash or borrow spoons from your future self. This 13-minute video from Mom on the Spectrum explores borrowing and replenishing spoons with an additional lens of parenting.
But when you borrow spoons too often, you run the risk of burning out.
The Practice of the Week
Spoon Theory is a way to describe people’s daily challenges in a way others can understand. It also invites us to be more compassionate with ourselves when we do not have the spoons to do something, and offers a gentle guide for living with more intention.
As you explore the strategies below to work with your spoons more intentionally, notice the shift from managing your time to managing your energy.
Audit Your Energy
Where are your energy levels at currently?
This downloadable PDF is a worksheet to measure your personal energy in 4 realms. Then, explore ways to replenish your energy on the last page.
Track Your Spoons
If you use a daily planner, you could add a section for tracking your spoons, such as this Spoon Tracker.
Measure Your Spoons
Make a list of activities that give you spoons, and make a list of activities that take spoons. When you create these lists, consider sorting your replenishing activities into categories:
- Non-negotiable(s)
These are the activities that you do each day or most days to pour into yourself.
Example: stretching, stepping outside, morning journaling. - Daily
These are activities that you can do each day to support your well-being.
Example: hydrating, taking screen breaks, listening to music. - Maintenance
These are the activities that you can do weekly or monthly to continue supporting your well-being and give you energy.
Example: going on a date with your partner, hanging out with friends, visiting a favorite cafe. - Emergency
These are the tools and strategies that you turn to in times of crisis, stress, or emotional overload. They are meant to help you work through difficult moments.
Example: breathwork, grounding techniques, calming rituals.
When you start to see your energy as something you can tend to—like a garden—you create more space for rest, intention, and self-compassion.
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The Thought of the Week
Wishing you a peaceful week!
