"How Many Spoons Do You Have Today?" An Introduction to Spoon Theory

Spoon Theory is a metaphor used describe the limited energy people with chronic illness or mental health concerns often have.

• Imagine you start your day with a certain number of “spoons” and each spoon represents a unit of energy.
• Every task you do (getting out of bed, showering, working, cooking, socializing) uses up some spoons.
• When you run out of spoons, you’re out of energy and pushing past that point can lead to burnout, shutdown, or a crash.

For neurodivergent people (including those with ADHD), the number of spoons you start with and how quickly they run out can vary a lot from day to day.

ADHD doesn’t just affect attention. it also impacts executive functioning, energy regulation, and motivation. That means:

1. Tasks use more spoons: even “simple” things like paying bills, doing laundry, or answering emails can take extra mental effort because of planning, decision fatigue, or overwhelm.

So someone with ADHD might use up more spoons faster than others.

2. Spoon count changes daily: some days you might wake up feeling ready to take on everything (hyperfocus mode!), and other days, even basic self-care feels impossible.

ADHD energy levels fluctuate, it’s not laziness or inconsistency, it is literally brain chemistry.

3. Rest doesn’t always refill spoons: because ADHD brains can struggle with sleep regulation and switching off, “rest” doesn’t always feel restorative.

That can make recovery slower or inconsistent.

4. Emotional regulation costs spoons: masking, managing rejection sensitivity, or dealing with overstimulation all take invisible spoons.

Emotional labor can quietly drain energy reserves, even before “real tasks” begin.

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Using Spoon Theory to Support Yourself:

• Plan your day around your spoons instead of expecting the same capacity every day.
• Prioritize the non-negotiables and let the rest wait when spoons are low.
• Batch or automate tasks that regularly drain you (auto-pay bills, prep meals, use reminders).
• Use external supports (body doubling, timers, ADHD-friendly planners).
• Give yourself compassion when you’re out of spoons, it’s not a character flaw; it’s an energy limit.

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Want more support?

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