The Spoons Theory
THE SPOONS THEORY
The Spoons Theory is a way to explain our body’s limited energy. It reviews the metaphor that neurodivergent individuals have more demands placed on them due to the extra effort it can take to manage sensory information, chronic illness or pain, emotions and executive functioning differences.
It explains, we start each day with 12 spoons. Each interaction we have, uses a spoon such as getting dressed, going to school, and socialising. Some interactions may use more spoons than others. Once we have used all our spoons in the day our ability to regulate our emotions, focus and attend to task is reduced. This means we need to rest our body’s and be mindful of how to use our spoons throughout the day in order to be able to do the things we have to and want to do. You can manage your spoons by asking for help, delegating or prioritising activities, and doing the things that recharge your spoons such as going for a walk and implementing other forms of self care.
Strategies to support managing our spoons
Self care
1. Mindfulness and meditation: Taking time to practice mindfulness or meditation can help reduce stress and improve mental well-being. To start you can write in a journal or engage in a yoga class.
2. Exercise: Engaging in physical activity can boost mood and overall health. Whether it's going for a walk, or playing a sport.
3. Find a hobby to support creative expression: Exploring creative outlets such as drawing, painting, writing, gardening or playing music can be a great way to relax and express emotions.
4. Spending time with pets: Interacting with animals can provide comfort and reduce feelings of loneliness or anxiety.
5. Getting enough sleep: Prioritizing a regular sleep schedule and ensuring adequate rest is essential for overall health and well-being.
6. Healthy eating: Consuming a balanced diet with plenty of fruits, vegetables, and whole grains can positively impact both physical and mental health.
7. Socialising with friends and family: Spending time with loved ones and engaging in enjoyable activities together can provide a sense of connection and support.
8. Unplugging from technology: Taking a break from screens and social media can help reduce stress and improve mental clarity.
9. Practicing self-compassion: Being kind to oneself and acknowledging personal accomplishments and strengths is important for building self-esteem. Get a massage, take a bath, read your favorite book.
10. Seeking help when needed: It's crucial for children to know that it's okay to ask for help from trusted adults or professionals when facing challenges or struggling with mental health.
References:
Psychology Today. (2022, November). What Is the "Spoons Theory" of Autism? How autistic people can avoid burnout by "counting spoons" (or pebbles). https://www.psychologytoday.com/au/blog/women-autism-spectrum-disorder/202211/what-is-the-spoons-theory-autism
Pugle, M (2023, June 1). What is Spoon Theory?. Retrieved from https://www.drfanaee.com/blog/what-is-spoon-theory#:~:text=The%20spoon%20theory%20explains%20that,load%20required%20to%20complete%20tasks.
Weinstein., E. (2019, November 5). Conserve and ration your energy—when you “run out of spoons” you should engage in self-care. ThriveWorks. https://thriveworks.com/blog/conserve-and-ration-your-energy/
