Spoon Theory Energy Planner

Living with chronic illness, disability, or mental health conditions means limited energy each day. Use spoon theory to plan your activities, track energy costs, and protect yourself from burnout. Everything stays private in your browser.

Set Your Daily Spoons

How many spoons do you have today? This varies by condition, sleep quality, pain level, and stress.

Remaining Energy

14 / 14 spoons

Today's Plan

Check activities below to build your plan.

Plan Your Activities

Self-Care
1 spoon
2 spoons
1 spoon
2 spoons
1 spoon
1 spoon
Household
2 spoons
2 spoons
3 spoons
3 spoons
1 spoon
Work & Productivity
4 spoons
2 spoons
2 spoons
2 spoons
3 spoons
Social & Errands
3 spoons
4 spoons
2 spoons
2 spoons
3 spoons
Rest & Recovery
0 spoons
0 spoons
1 spoon
2 spoons
Add Custom Activity
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What Is Spoon Theory?

Spoon theory was created by Christine Miserandino in 2003 to explain what living with chronic illness feels like. Imagine you start each day with a limited number of spoons. Every activity — from showering to cooking to working — costs spoons. Healthy people have an almost unlimited supply, but people with chronic illness, disability, or mental health conditions start with far fewer. Once your spoons are gone, you are done for the day. Pushing past zero means borrowing from tomorrow, leading to flare-ups and crashes.

Who Uses Spoon Theory?

Spoon theory is widely used by people living with lupus, fibromyalgia, ME/CFS, multiple sclerosis, rheumatoid arthritis, depression, anxiety, PTSD, autism, ADHD, and many other conditions. It helps communicate invisible disability to friends, family, and employers. When you say "I am out of spoons," people understand you have hit your limit — no guilt, no explanation needed. This planner turns that metaphor into a practical daily tool.

Typical Spoon Budgets

  • Bad day (6 spoons): Only essentials — eat, medication, rest
  • Low day (10 spoons): Self-care + one small task
  • Average day (14 spoons): Self-care + work (half day) + one errand
  • Good day (18 spoons): Full routine + socializing
  • Great day (24 spoons): Everything on the list — enjoy it

Tips for Managing Your Energy

The key to living well with limited spoons is not doing more — it is doing less, intentionally. Prioritize what matters most. Batch small tasks together. Rest before you crash, not after. Use your highest-energy window for the hardest task. Ask for help with high-cost activities when possible. Save routines in this planner so you do not waste decision-making energy every morning. Track your patterns over time to learn your true spoon budget.

Spoon Theory vs. Battery Theory

Some people prefer the battery metaphor — you start at a charge percentage and activities drain it. Both work the same way. This planner uses spoons because the community adopted it first, but the concept is universal. Whether you think in spoons, batteries, or hit points, the principle is the same: your energy is finite, so spend it wisely.