Spoon Theory & Autism: Understanding Energy, Stress and Daily Demands

Eleos Clinic
4 days ago
2 min read

Assistant Psychologists, Heini and Sofia share this blog about Spoon Theory.

Spoon Theory, developed by Christine Miserandino, is a simple but powerful metaphor that helps explain why everyday tasks can feel more demanding for autistic and otherwise neurodivergent people.

The idea is that each person starts the day with a limited number of “spoons,” representing energy or capacity. Every activity, whether brushing your teeth, going to work, navigating sensory environments or social interactions uses up a spoon.

For autistic individuals, the number of spoons required for a single task is often higher. Sensory processing differences, navigating uncertainty, masking to meet social expectations, and managing internal states all draw from the same limited energy reserve. What appears “small” to a neurotypical person may use several spoons for someone whose nervous system is working harder to regulate.

When spoons run out, the consequences are real: exhaustion, reduced capacity, sensory overload, shutdowns or meltdowns, and autistic burnout. These are not personal failings, and instead they reflect the cumulative cost of moving through a world which can feel challenging at times.

Using Spoon Theory can help with:

Understanding personal energy limits
Planning the day with realistic expectations
Scheduling sensory breaks and rest
Reducing or delegating tasks
Creating gentler transitions around demanding activities

Spoon costs vary from person to person. A bath might use two spoons one day and five another, depending on sleep, stress or sensory load. What matters is not the numbers, but cultivating awareness and compassion, for ourselves, our children and those we care for.

By honouring energy limits rather than pushing through them, autistic individuals can reduce overwhelm, protect wellbeing and move through the day feeling more grounded and supported.

References

Miserandino, C. (2003). The Spoon Theory. ButYouDontLookSick.com.
Raymaker, D. M., Teo, A. R., Steckler, N. A., et al. (2020). Defining autistic burnout. Autism in Adulthood, 2(2), 132–143. https://doi.org/10.1089/aut.2019.0079
Hull, L., Petrides, K. V., Allison, C., et al. (2017). Social camouflaging in autistic adults. Journal of Autism and Developmental Disorders, 47(8), 2519–2534.
Dunn, W. (1997). Sensory processing abilities and daily life. Infants & Young Children, 9(4), 23–35.