"Spoon" Theory: Energy Management, Pacing, and Predicting "Spoons"

🔁 1. Shift from Planning to Surfing Energy

Instead of trying to predict your spoons, focus on learning to notice and respond to your energy in real time.

Try:

● Setting 2–3 “check-in” alarms daily labeled “What’s my energy like right now?”

● Use a 1–5 scale for energy, pain, and alertness (quick and trackable)

📝 You can keep a simple note: “Energy: 2, Pain: 4, Alertness: 3 → stretch + email, then rest”

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2. Use Energy “Modes” Instead of Rigid Schedules

Create flexible “modes” based on your current energy/alertness level, not the clock.

Examples:

● Foggy Mode (low alertness): podcasts, body-doubling, warm showers, comfy admin

● Pain Spike Mode: lying down with heating pad, voice notes instead of typing

● Zippy Mode (high energy): do priority tasks that future-you will appreciate

Have a mini menu for each mode. Let yourself toggle between modes without guilt.

🧩 3. Pre-Chunk + Buffer Tasks

Break up tasks before you’re tired, so when your energy dips, you can pick up smaller pieces.

Try:

● Creating 5–10 minute “micro tasks” from big to-dos (label them in a task app or post-it)

● Building buffers between high-output blocks, even if that means leaving white space

Example: Instead of “write report,” break it into:

● Review last week’s notes

● Write bullet points

● Draft 1 paragraph

● Paste into doc

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4. Layer Rest That Counts

Rest isn’t just passive — make it intentional and fit the kind of tired you are:

Brain fog - Movement, fresh air, music

Body pain - Heat pad, stretches, recline

Emotionally tired - Low-effort joy, soothing input

Sleepy (narcolepsy) - Short nap or quiet rest zone

🧭 5. Plan for Variability, Not Certainty

Design plans with “floors” and “ceilings” instead of fixed expectations.

Example:

● Minimum (floor): Send one email and take a stretch break

● Maximum (ceiling): Finish the deck and go for a walk

Anything beyond the floor = bonus. This protects self-esteem and momentum.

🔁 6. Build Adaptive Routines

Build anchors for your day that are flexible — think rhythms, not routines.

Examples:

● AM anchor: meds + hydration + 5-min body scan

● Midday anchor: check energy + decide next step (nap? admin? rest?)

● PM anchor: low-stim wind-down + reflection note (what worked?)

💬 7. Use Externalization + Delegation

When executive function and fatigue collide, external supports matter more.

Try:

● Talking through your day with a coach or accountability buddy in the morning

● Setting visual or audio cues for transitions (“start” playlist, timer sounds)

● Delegating wherever possible (e.g. meal prep kits, automatic refills)