Spoon Theory: A Way to Understand Your Energy

Do you ever get to the end of the day and feel completely drained? Or you’re having one of those mornings where you wake up and you’re already exhausted?

It’s all about energy.

Discovering the Spoon Theory helped me understand why some days I am on top of the world. Whereas other days, life seems impossible and overwhelming. This is why it’s so important to protect and prioritise our energy. The Spoon Theory offers a powerful way to observe your energy and how you’re using yours.

What Is The Spoon Theory?

My simple interpretation of the spoon theory is that you wake up with a certain amount of spoons a day. Some days, you may have more than others. But each spoon represents your energy. Throughout your day, you use these spoons to complete everyday tasks. It’s up to you how you use them.

If you wake up with ten spoons, you may use five for your workday. You may then use a few more to get ready for work, make breakfast and do your morning exercise. All useful ways to use your energy.

But if someone cuts you up in traffic and your automatic reaction is to rant and rave, do you want to use a spoon for that? Is there behaviour worth your spoon, or would you rather use it later to read your favourite book?

Another way, I have used the spoon theory is in the workplace. A colleague sent a Karen-like email. You know the one that triggers you and puts you in a bad mood. You overthink it whilst it plays on repeat all day and takes up space in your brain. But now, using the Spoon Theory – I choose not to give them that spoon (and if we’re being honest, it’s usually more than one). I would rather use it for something much more special.

Where Did The Spoon Theory Originate?

I can’t even remember how or why I first came across the Spoon Theory. After doing some research for this blog, it brought me back to its origin: Christine Miserandino, a writer and lupus advocate. She came up with the metaphor while trying to explain to her friend what it’s like to live with a chronic illness.

Christine grabbed a bunch of spoons from the table and used them to represent her daily energy. She assigned each spoon to basic tasks like getting dressed, making a meal, and commuting. It showed how quickly they disappeared.

For someone living with chronic illness or mental health challenges, everyday tasks can need more energy or more “spoons” than they would for someone who doesn’t have the same struggles. And unlike most people, there isn’t always a way to easily “recharge.” Once the spoons are gone, they’re gone.

It’s such a simple metaphor, but it’s changed how thousands of people talk about their energy levels and helped us all learn how we can help ourselves.

You can read Christine’s original post on her blog, But You Don’t Look Sick here.

Using Spoon Theory In Everyday Life

Now that you understand the Spoon Theory, you will see things differently, I know I did. It’s about prioritising your energy and boundaries, and most importantly, becoming self-aware.

So how can you use it in everyday life?

1. Check-in with yourself daily. How many spoons do you have today? Some days, you will have more than others.
2. Plan your day according to your spoon levels. Have more spoons> Be more productive. Less spoons? Plan a restful day.
3. Start adding ‘spoon value’ to your daily activities. Question whether it’s worth your spoon. Treat them like you would something precious.
4. Notice when you’re using more energy than usual. Become aware and ask yourself, is it worth it? Sometimes it’s not, and that’s ok.

Using the Spoon Theory every day will help you make intentional choices on how you want to use your energy. It will empower you to make positive changes and reflect on the way you’re living your life. It’s a new way to honour your limits and not become overwhelmed by life.

Are You Using Your Spoons To Drain Your Energy Without Realising It?

The biggest lesson for me using the Spoon Theory is that I was using my spoons for things without realising it. Things that 100% weren’t worth it.

Here are some ways you can use spoons without even knowing it:

1. Overthinking, stop telling yourself stories in your head.
2. People pleasing, at the expense of your energy.
3. Doom scrolling, wasting your energy watching other people’s lives.
4. Perfectionism will eat up your spoons. Nothing in life is perfect. Sometimes we need to give it a try and get it done.

Spoon Theory as a Spiritual Practice

Spoon Theory may have started as a way to understand my energy, but over time, it became a spiritual practice.

There’s something spiritual about honouring your capacity instead of forcing productivity. We live in a world where you’re praised for working hard, and sometimes it’s at the cost of our mental health.

But Spoon Theory invites us to do the opposite. It helps us to understand when we need to rest when we’re tired, say no with love, and protect our energy like it’s precious because it is.

This practice becomes self-respect, and ultimately, self-love.

You’ll treat your energy like a sacred resource.

You’ll let go of the guilt that comes with rest.

You’ll stop proving your worth through how much you can do.

And then realisation hits. You are not lazy. You’re not broken. You’re not behind. You’re moving through life with awareness, care, and compassion and that is spiritual in itself.

Final Thoughts

The Spoon Theory may or may not work for you, but there is no harm in trying. It will help you live with intention. It gives you the power to influence your life and the way you spend it. Take ownership of your spoons and watch things change for the better. I promise you, you won’t regret it.

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