Spoon Theory: Counting Spoons
The "Spoon Theory" is a metaphor used to explain the limited physical or mental energy impacting people who live with chronic illness. Coined by Christine Miserandino, it uses spoons as units of energy to illustrate the complex planning and decision making required for daily functioning that healthy individuals often take for granted. This concept helps to communicate limitations and needs to others, as well as being a useful tool for those living with chronic illness to better understand their own experience and learn how to budget energy (spoons) to avoid crashing or triggering a flare-up from over-exertion.
For our purposes, let’s assume that a healthy person has 100 spoons to use each day. The number of spoons assigned for each activity is directly related to the energy requirement to complete it, whether physical, mental, or emotional. For example, an 8 hour work day at an average desk job might be around 50 spoons. Brushing your teeth, 1 or 2 spoons. Driving, socializing. showering, taking medication, they all require spoons. While a healthy individual may not ever even consider it, us “spoonies” are all too familiar with the idea that just getting ready for the day, showering, brushing your teeth and hair, getting dressed, and grooming can use up a lot of the day’s spoons when you’re starting with only a fraction of the healthy 100. Being aware of this and taking it into consideration throughout the day can make a significant difference in the ability to perform the activities of daily living and maintain a healthy lifestyle.
How many spoons do you have on a normal day? To answer that, it’s important to consider things like whether or not you’re able to hold a full time job, if you have young children that require significant care, how often you are able to prepare meals, run errands, and shower, and whether or not you have to rest between activities like these.
Now, how much does that change on a good day? How much does it change on a bad day? The number of spoons you wake up with may vary daily, especially for those whose condition isn’t well controlled or managed effectively. Take some time to think about what your days generally entail and how you experience that. Think about how that changes when you’re sick, flared, stressed, or otherwise feeling more or less energetic than usual.
For example, an individual on disability with no kids, gets delivery instead of going to stores, requires functional aids like a cane and a shower chair, yet still feels drained every evening may have a baseline energy level of 25 spoons. Now, if that person gets sick and finds themselves unable to walk or even watch tv because it takes more energy than they can muster, that would likely come out to about 10 spoons on their bad days.
No less valid or significant is the person with chronic illness who works 8 hours a day and socializes on the weekends. Coming home from work and feeling drained, with just enough energy left to eat a frozen dinner before laying in bed and falling asleep by 8pm, yet waking up exhausted just to do it all again could equate to about 40 or 50 spoons on an average day. A good night of sleep may be sufficient to provide a 70-spoon day, and an argument with a spouse or partner could steal most of those away, leaving only 30 spoons to trudge through the day.
Once you've had a chance to reflect on your average, good, and hard days, estimate how many spoons you feel you have. Now, with those numbers you’ve identified, consider what your days can reasonably include, meaning utilizing the spoons you do have without borrowing from tomorrow’s.
Spoon Saving
Remember, it’s not only physical exertion that requires energy, but also mental or emotional exertion as well. In addition to pacing strategies, consider ways to limit unnecessary energy expenditure.
Ideas to save your spoons:
Use disposable plates/cups/etc.
Keep frozen or easy to prepare meals on hand
Declutter to reduce time spent cleaning
If feasible, occasionally (or regularly) outsource the chores that are most stressful (yard maintenance, deep cleaning, organizing, laundry, etc).
Delete the app that drains you (social media, news, dating, etc)
Check with your medical insurance for free resources like care coordination or transportation
Limit your contact with people who add stress; connect with people who provide support
Use ear plugs, headphones, sunglasses, or comfort items to reduce overstimulation
Spoon Shopping
While working to manage your current energy level and limitations, consider ways to increase your total capacity.
“Spoon shopping” is about making time for the things that make you feel good and leaves you feeling motivated, excited, comforted, proud, content, supported, or otherwise positive without causing you to crash afterwards. Keep in mind, you can have pleasant experiences that don’t leave you feeling any better off once the experience ends; these don’t add spoons, they’re just a pleasant way to spend them. Figuring out what gives back more than it takes is specific to each person, so take some time to reflect on where you can go spoon shopping (and get the most bang for your buck).
Below is a list of ideas to consider if you’re looking for somewhere to start, but the possibilities are endless.
Socializing
Art, crafting, or other creative endeavors
Recreation and fun
Listening to music
Time outside
Movement (within your limits; gentle stretching, yoga, dancing, nature walk)
Spiritual practice (prayer, journaling, meditation, etc.)
Cooking or baking
Therapy
Reading or watching a movie
Learning something new
Gratitude
Screaming into the void
Whatever works for you is the right thing to do.