Allostatic Load & Spoon Theory Explained
If you’ve ever wondered why some days you feel unstoppable and others you can barely get through breakfast, you’re not imagining things. This comes down to allostatic load—the total amount of stress your body is managing at any given time. And for those living with chronic
illness, pain, or neurodivergence, this load isn’t just about what’s happening in the moment—it’s the accumulation of everything your body has been carrying.
What Is Spoon Theory?
Spoon Theory, coined by Christine Miserandino in 2003, is a way of explaining energy management for people with chronic illness. Imagine you start each day with a certain number of “spoons,” where each spoon represents a unit of energy. Every task—getting dressed, making breakfast, running errands—costs a certain number of spoons. When you’re out of spoons, you’re done. You can “borrow” from tomorrow’s spoons, but it comes at a cost—more fatigue, more pain, and a longer recovery time. This concept applies to many conditions, from hypermobility, lupus, and endometriosis to mental health conditions and neurodivergence.
Tasks that require executive functioning, sensory processing, or emotional regulation take spoons, too.
That’s why some days a simple chore feels impossible—your system is already maxed out.
How Do You Know Your Spoon Count?
One of the biggest challenges is that your spoon count changes every day. Factors like sleep, nutrition, pain levels, and emotional stress all play a role. Many people live for years without realizing they need to manage their energy, pushing through symptoms until they experience
full-on burnout. If this sounds familiar, know that it’s not a personal failure—it’s your body reacting to accumulated stress. This is where allostatic load comes in. Research shows that ongoing stress—whether from illness, trauma, or daily life—impacts everything from immune function to pain levels (Guidi et al., 2021). The more stressors pile up, the fewer spoons you might start with each day. Your body is constantly adjusting to manage these demands, but at a cost.
Increasing Your Spoon Count
While you can’t always control how many spoons you wake up with, you can make choices that
support your body’s energy levels:
● Avoid borrowing from tomorrow’s spoons by pacing yourself and planning ahead.
● Engage in restorative activities that actually give you spoons, like time in nature,
mindfulness, or creative hobbies.
● Find movement that works for you—exercise can be energizing, but only when done in a
way that supports your unique body.
How Many Spoons Does a Task Cost?
The same activity won’t always cost the same amount of energy. One day, a workout might take two spoons, but after a stressful week, that same workout might cost six. This fluctuation is normal! The key is listening to your body and adjusting accordingly.
For example:
● Someone with chronic back pain might find bending down to feed the cat costs four
spoons but a short walk costs zero because movement helps their pain.
● A hypermobile person might feel fine doing a deep squat but struggle with standing on
uneven ground, because their proprioception makes balance harder.
By recognizing these patterns, you can make better choices about where to spend your energy —without guilt.
Final Thoughts
Spoon Theory isn’t just about limitations—it’s about understanding your body and working with itinstead of against it. By learning to recognize your own energy patterns, you can make informed decisions that help you move through life with more ease. Some days will be harder than others, but that doesn’t mean you’re not making progress. The goal isn’t perfection—it’s sustainability
REFERENCES
Cleveland Clinic. (2021, November 16). What is the spoon theory metaphor for chronic illness?
Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/spoon-theory-chronic-
illnessGuidi, J., Lucente, M., Sonino, N., & Fava, G. A. (2021). Allostatic Load and Its Impact on
Health: A Systematic Review. Psychotherapy and psychosomatics, 90(1), 11–27.
https://doi.org/10.1159/000510696.Bobba-Alves, N., Juster, R. P., & Picard, M. (2022). The energetic cost of allostasis and
allostatic load. Psychoneuroendocrinology, 146, 105951.
https://doi.org/10.1016/j.psyneuen.2022.105951.
