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Spoon Theory



Let’s dive into the fascinating concept of Spoon Theory! 

  

We may wake up feeling refreshed and ready to start our day, and we may end our day feeling accomplished, well-energized, and content. However, there are some days when we find ourselves waking up feeling unrested, trying to do our best to make it through the day’s activities. As such, we may feel frustrated and drained by the end of the day. 

  

Energy levels vary from person-to-person and from day-to-day. Notably, individuals with chronic illness, chronic pain, and disability, may face their own challenges with energy levels and capacities. 

  

Christine Miserandino developed what she calls the Spoon Theory as a metaphor to help explain and navigate her experience with Lupus, that can be applied to mental health conditions as well: 

  • We start out the day with a set number of spoons.  

  • Each spoon represents physical and mental energy needed to complete an activity/task. 

  • Individuals with chronic illness, pain, and disability have a limited number of spoons (limited energy) to spend on tasks each day. 

  • Smaller tasks require less spoons.  

  • Larger tasks require more spoons.  

  • Days with greater pain may require more spoons for smaller/bigger tasks than usual. 

  • When all spoons have been ‘spent,’ we don’t have any energy left to complete even small tasks. 

  • We need to balance how we will use these spoons daily to avoid exhaustion, burnout, etc. 

 

By using this metaphor, individuals with chronic illness and those dealing with mental health challenges can learn to assess their energy levels and communicate their needs to others in a way to increase understanding. Whether you are living with a chronic illness, pain, or disability, experiencing mental health challenges, or are simply looking for ways to promote mental health in your daily life, Spoon Theory is one way to optimize energy management and, therefore, support overall mental health and well-being. 

 

Implementing Spoon Theory in your life can have many benefits, including: 

  • Prioritizing self-care. This can look like setting boundaries when needed, and engaging in activities to strengthen mental health. 

  • Decreased feelings of guilt and overexertion 

  • Engagement in mindfulness and boundary-setting. 

  • Focus on developing realistic goals. 

  

How to apply Spoon Theory to your life: 

  1. Assess your spoons - Examine how much daily energy you have. Self-awareness is necessary for managing energy levels. 

  2. Prioritize tasks - It is important to prioritize what tasks you will ‘spend’ your spoons on. Ensure the tasks you engage in reflect your values and goals. 

  3. Plan ahead - Take time to plan your day, week, or month to help you spend your spoons in a way that ensures you have enough energy for important activities/responsibilities. 

  4. Set realistic expectations - Be realistic about what you can accomplish with the energy you have that day. Having unrealistic goals can result in frustration and burnout. 

  5. Practice self-care - Self-care is important in order to replenish your energy. Self-care can include meditation, rest, reading, connection with others, and body nourishment. 

  6. Learn to say no - Knowing you have limited energy, it is important to be able to say no when needed. 

  7. Use spoon borrowing - When you have more energy than usual, you may want to use extra spoons to catch up. However, it is important to balance spoon borrowing to avoid spoon depletion the next day. 

  8. Communicate with others - Describing Spoon Theory with friends and family can help them become more aware of your abilities and limits, allowing them to support you in managing your energy. 

 

Consider how you replenish your spoons and how you can integrate this concept into your toolbox! At Clarity, we can help you prioritize self-care, set healthy boundaries, and support your mental healthl Our team provides experienced counselling to build healthier habits and find balance in your life!


References: 

 

Lewis, E. (2023) Navigating mental health with spoon theory: A closer look. GPS Guide to Personal Solutions.  https://www.guidetopersonalsolutions.com/post/navigating-mental-health-with-spoon-theory-a-closer-look   

  

  

Pugle, M. (2022). What is spoon theory? A way of understanding what it’s  

like living with chronic illness. Dotdash Media Inc. https://www.verywellhealth.com/what-is-spoon-theory-6822953 

 

 

 

 
 
 

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