A simple, honest guide to understanding your energy — made for brains that work a little differently.
Section 1
Imagine you wake up every morning with a handful of spoons. Each spoon = a unit of energy. Every single thing you do during the day uses up spoons — getting dressed, concentrating in class, chatting with friends, dealing with loud noises.
When your spoons run out… you're done. There's no pushing through. Your brain and body are tapped out.
The key idea: Most people seem to have an almost endless supply of spoons. But when you're autistic or have ADHD, you start the day with fewer spoons — and everyday tasks often cost you more spoons than they cost other people.
That's why you might feel exhausted after a school day even if you "didn't do much." Navigating a world that wasn't built for your brain uses up energy fast.
This is NOT laziness. It's biology. Understanding your spoons helps you plan your day, explain yourself to others, and be kinder to yourself when things feel hard.
Section 2
Here's something important: autistic and ADHD brains don't run out of all energy at once. You might feel totally fine doing one thing but completely drained by another.
Think of it like having different drawers of spoons — one drawer for each type of energy:
Planning, starting tasks, organising, making decisions, switching between things.
e.g. Starting homework, tidying your room
Concentrating, reading, studying, or staying on task when your brain wants to wander.
e.g. Listening in lessons, reading for school
Being around people, making conversation, reading body language, masking how you feel.
e.g. Group projects, lunch in a busy canteen
Coping with noise, lights, smells, textures, crowds, or other sensory input.
e.g. Busy corridors, fluorescent lights, scratchy uniforms
Managing big feelings, handling change, dealing with conflict or uncertainty.
e.g. Unexpected changes, friendship drama
Body energy — moving around, sport, getting up, basic daily tasks like showering.
e.g. PE, walking to school, getting ready in the morning
Example: You might have loads of Focus spoons (you can hyperfocus on gaming or a special interest for hours!) but only a few Social spoons (being around people drains you fast). That's totally normal — and it's not a choice or a character flaw.
Section 3
On good energy days, it can feel amazing to finally get things done. You might want to pack in everything you've been putting off. But this is where the trap springs…
The trick isn't to do nothing. It's to spread your spoons more evenly through the day and week — so you don't hit the crash. Even saving just one or two spoons for later can make a big difference.
Section 4
You can't always control how many spoons you start with. But you can learn to manage them better. Here are some ideas that actually help:
Start paying attention to what leaves you tired. Loud places? Social stuff? Transitions? Knowing this = power.
After something spoon-heavy, build in quiet time. It's not wasted time — it's refuelling.
Combine something hard (like homework) with something recharging (like your favourite music or a special interest podcast).
Saying "I'm out of social spoons right now" is a real, valid way to communicate your limits to people you trust.
These are often spoon-givers rather than takers. Leaning into them is a genuine way to recharge.
You're not lazy. You're not being dramatic. Your brain genuinely works harder than others to do the same things.
Fill this in at the end of the day — or check in morning, afternoon, and evening.
How am I feeling about my spoons today? Is there anything I want to remember for next time?