Using Spoon Theory and Energy Accounting to Prevent Burnout
In a society focused on productivity and results, where there's a pill for nearly every ailment to help us push through, rest often takes second place and may even be seen as a liability rather than an essential element to our well-being.
Time and time again, we return to 'life as usual' too quickly while still recovering from illness, injury, stressful life events, tasks and activities that have significantly drained us. Our brain and body, that’s in need of being brought back to a better state, are pushed back into the hustle and bustle of life without sufficient time to restore and recuperate. Yet this way of living has its consequences. The constant go-go-go can lead to burnout and impact our overall health, particularly for people who are neurodivergent, have chronic illnesses, or are managing mental health challenges. But in reality – we are all at risk of burnout and the consequences of neglecting rest, when we keep using more energy than we have available.
So, what can we do to manage our finite energy resources?
Pacing Systems like Spoon Theory and Energy Accounting can be valuable tools to manage overall well-being and prevent burnout.
Pacing Systems
Pacing Systems help people manage their energy. This can be done by carefully monitoring how energy is spent and allocating available energy to achieve balance and adequate rest. By scheduling tasks, breaking tasks down into smaller chunks, incorporating regular breaks, setting realistic goals, and making your day adaptable based on the level of energy on the day, pacing systems help to avoid making existing health conditions worse, and reducing the risk of burnout.
Understanding Spoon Theory and Energy Accounting
You might not have heard of these before, so let me explain what they are and how you can use them daily.
Spoon Theory
Spoon Theory was developed by Christine Miserandino, an American writer, speaker, and chronic illness advocate. Her experiences living with lupus led her to articulate Spoon Theory as a metaphor to explain the daily challenges of managing energy and health with a chronic illness or disability.
In Spoon Theory, each 'spoon' represents a unit of energy. You start each day with a certain number of 'spoons,' and every activity you do uses up some of these spoons. Some things use up more of your spoons than others. Once all your spoons are used up for the day, and you keep pushing on, you may end up reducing the number of spoons you have the next day. As a result, you start with a different number of spoons each day. For example, staying up late to get that one more thing done, not getting enough sleep and waking under slept and tired. If you keep reducing tomorrow's spoons, it can lead to a cycle of exhaustion and decline in health.
Energy Accounting
Energy Accounting was developed by Maja Toudal and takes a similar approach but frames energy as an accounting system (her new book, 'Energy Accounting Stress Management and Mental Health Monitoring for Autism and Related Conditions' is coming soon). Instead of spoons, your energy is the currency of your day. With a finite amount of 'energy cash,' it is gone for the day once spent. Going into energy debt can have lasting consequences.
Ways to Approach Energy Management
Some key aspects of energy management might look like this:
1. Prioritise Rest and Recovery
In our fast-paced world, we routinely undervalue rest. However, taking time to rest and recuperate by reducing or minimising physical and mental activity can prevent long-term fatigue and burnout. If you are chronically unwell, this is even more important. You may find yourself in energy debt quicker and take longer to regain balance. Learn to listen to your body and give it the time it needs to rest.
Practical Energy Management Tip: Intentionally schedule 'rest days' or block out periods of time in your calendar as if they are important meetings. Consider using this this time for:
Physical Rest: Allowing the body to recover from exertion or stress, which can include sleep or periods of inactivity.
Mental Rest: Giving the mind a break from cognitive tasks, stress, or emotional strain, through engaging in leisure or relaxing activities.
Active Rest: Engaging in low-intensity activities that are not overly taxing but still provide a break from more strenuous activities.
Be aware that when the time comes, it’s actually very easy to once again fill this time with getting tasks off your to-do list ! It actually takes practice in using this time as you had intended: to physically and mentally rest.
2. Plan for the Everyday, Not Just Holidays
Planning holidays and breaks are important, but so is managing day-to-day, week-to-week and month-to-month energy levels. Become aware of how different tasks impact your energy levels to create a sustainable routine where your to-do list always includes gaps for recharging. Consider what tasks are necessary and which ones can be postponed or delegated.
Practical Energy Management Tip: Create a weekly energy budget. List out your tasks and activities, then allocate your energy units (spoons or energy credits) in a way that feels right for you. Ensure you leave some "buffer" energy for unexpected events. You don't have to get it right the first time you try this; with practice, this will become easier to calculate.
3. Monitor and Manage Your Energy Expenditure
Be intentional about what you say yes and no to. Our cultural norms expect a 'yes' response to many activities, events, and obligations, yet if our energy levels spoke for us, the answer would likely be a resounding 'no’ more often.
Track your energy expenditure and note which activities drain you and which ones rejuvenate you. Understanding this can help you make better decisions about how you spend your time and energy. For example, if you find social events really draining, limit them or ensure you have downtime scheduled afterward.
Practical Energy Management Tip: Use an app or journal to log your energy levels throughout the day. Note patterns and adjust your schedule to better manage energy drains and maximise restorative activities.
4. Protect Your Energy with Self-Compassion
Self-care and compassion are critical to your energy management. You are recognising that your finite energy resources matter and are essential to regain and maintain balance and well-being. Comparing yourself to others who seem to "do it all" is unhelpful. Instead, focus on your own needs and limits. Taking care of yourself is not a luxury but a necessity. Having enough energy to do the truly important things in your life means acknowledging your limits and planning your days to support your long-term well-being.
Practical Energy Management Tip: Practice self-compassion and notice your thoughts and beliefs. Remind yourself that it's okay to have limits and that taking care of your mental and physical health is the best thing you can do for your body and mind in the long run.
Our mindset is vitally important
Our mindset and beliefs often shape our behaviour. Tendencies like people-pleasing, perfectionism, and the expectations of others can significantly influence how we approach taking care of ourselves.
It's common for people to grapple with thoughts such as "I'm being lazy", "I'm wasting time by doing nothing", “ I should be doing something” or to equate their self-worth with how 'busy' they are. These thoughts can make it challenging to manage our energy well.
However, it's important to remember that prioritising your well-being is, in itself, a valuable and productive action. Remember you are actually doing something- you’re looking after yourself.
What are some real-life examples of energy management?
Energy management in daily life involves making intentional choices to preserve and replenish your energy levels. It might look like this:
Example 1 - If you notice that meetings in the afternoon leave you feeling drained, try scheduling them earlier in the day when you have more energy or ensure you have a break afterward to recharge.
Example 2 - Instead of back-to-back meetings, schedule a short walk or a coffee break between them to give yourself a mental rest.
Example 3 -Reduce stimulation: Just sit and drink your coffee rather than scroll on your phone at the same time ( yes I know it’s hard to begin with).
Example 4 - If you have a day where you feel particularly low on energy, acknowledge it without judgment. Treat yourself with the same kindness you would offer a friend in a similar situation.
Example 5 - If a friend invites you to an event you know will be draining and you don’t really want to go, it's okay to decline or suggest an alternative, like a quiet dinner instead of a loud party.
Example 6 - Break bigger draining tasks into smaller chunks. Schedule (time block) when you are likely to have the energy to do a chunk. This may be in the morning if your energy and focus begin to dwindle in the afternoon.
Example 7 - Consider the advantages of tackling your most challenging task first each day. Doing so can reduce procrastination and prevent energy from being spent on less important tasks. By leveraging your peak energy levels for demanding tasks, you can also reduce stress, anxiety, and overwhelm (all energy drainers), while improving time management and overall productivity.
You might find it difficult in the beginning to change your usual routine and start prioritising your energy. Remember though that it’s the small consistent changes and adjustments in your lifestyle that will begin to benefit your mental and physical health.
What steps can you take to plan your energy?
In the example below, we use Spoon Theory, but you can replace spoons with currency if you choose to use the concept of Energy Accounting.
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Illness or Fatigue: If you have an illness, or a mental health condition, you might have fewer spoons available each day—perhaps 10 -15 spoons.
Moderate Health: If you're generally healthy but have occasional low-energy days, you might start with 15-20 spoons.
High Energy Levels: If you have high energy levels and no significant health issues, you might have 20-25 spoons or more.
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Look at your typical day and week and the energy demands of your tasks. If your daily activities are physically or mentally demanding, you may need to allocate more spoons to certain tasks or plan to spread them out during the week.
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It's a good idea to include 2-3 buffer spoons in your budget for incidental activity, unexpected events or tasks that require more energy than anticipated, as let's face it – it's common for things not to go to plan.
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If you're unsure, don't plan for too many spoons initially. See how you manage with fewer 'spoons.' You can always adjust this number as you become more aware of your energy limits and needs.
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Some days, you might have more or fewer spoons depending on how you slept, your stress levels, and other factors. It's okay to adjust your spoon count each day.
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Mild to Moderate Health Issues: 10-15 spoons per day
Generally Healthy: 15-20 spoons per day
High Energy: 20-25 spoons per day
Example (15 spoon capacity):
Monday:
Work on a big project (6 spoons)Work meeting (2 spoons)
Grocery shopping (3 spoons)
Cooking dinner (1 spoons)
Gentle yoga (1 spoon)
Buffer: 2 spoons
Tuesday:
Routine work tasks (4 spoons)Coach kids sport (2 spoons)
Cook dinner (1 spoon)
Call with a friend (1 spoon)
House cleaning (4 spoons)
Buffer: 3 spoons
Adjusting Over Time
Your energy budget should be flexible and adapt to your changing needs. If you find that you're consistently using up your spoons early in the day, you might need to reduce your daily tasks or increase the number of spoons in your budget (if possible).
The key is to be realistic about your energy levels and to listen to your body, adjusting your spoon count as needed.
Incorporating Pacing Systems like Spoon Theory and Energy Accounting can transform your daily life and help prevent burnout. You can enhance your well-being by taking control of your schedule, prioritising what truly matters to you, making time for rest, and getting better and more comfortable at saying 'no' when you want to. Making intentional choices about how you spend your energy empowers you to create a more sustainable, balanced, and healthy lifestyle.
If you're struggling with managing your energy or experiencing burnout, I offer a telehealth therapy service and can provide personalised support and guidance. Please book an appointment with me, Sonia to see which approaches to energy management will work the best for you and your current situation. You can also check out details of fees and referrals, including details of Mental Health Care Plans and self-referrals.