Measuring Our Capacity
The number one strategy to reduce burnout is to become better at measuring our personal energy levels and capacities using a pacing system.
The Spoon Theory was created by Christine Miserandino to help a loved one understand the fluctuating energy capacities of a disabled individual and how various tasks or experiences may use more energy than others. She explained that she starts her day with a limited amount of “spoons in her drawer” and must always be aware of how much energy she has and what activities she would “spend her limited spoons on" daily.
Autistic and ADHD individuals often experience inconsistently fluctuating energy levels and certain areas may require more “spoons” than others (i.e. executive functioning, social, physical activity, sensory tolerance, language access, etc). There are also many factors that can influence our ability to measure our spoons such as:
Interoception: the sensory system involved in helping our brain read bodily cues/signals, such as hunger, thirst, need of a bathroom, temperature, pain, and emotions. Many AuDHDers experience differences in their interoception sense resulting in delays to understanding these basic needs.
Internalized ableism: feeling the need to continually “push through” and ignore our own needs until we crash into shutdown, meltdown, or burnout.
We can practice measuring our capacity or “amount of spoons”:
Begin to tune into physical bodily sensationsand take note of when these occur: tightness in chest, heart rate, challenges with breathing, becoming easily irritated or emotionally reactive, struggling to focus, loss of speech ability, etc
Emotion/energy wheels can be helpful with this
TEE: Thoughts, Energy, Emotions
Thoughts - Are your thoughts negative, shameful, or challenged?
Energy - Are you feeling fatigued? Is it taking longer to get started? Does the thought of doing a task feel overwhelming?
Emotions - Are you feeling more reactive and on edge? More frustrated?
Trust what our gut tells usandunlearn shamewhen experiencing lower capacity levels or limited “spoons”. This may take a lot of practice and support from a mental health provider!
Consider journaling or mood trackingto establish a practice of checking in with ourselves and find a typical baseline energy level to compare with. We don't have to be able to learn how exactly our emotions are affecting us in the moment if we can relate the feelings to what we have recorded in the past.
We can self advocate for our needs when “low on spoons”!
Accept our own limitations and get support from your community as needed. We may need help from others to begin “checking in” with ourselves more often.
Set clear and direct boundaries with others through communication.
Set expectations. When accepting or making plans with others, communicate in advance that the ability to follow through is dependent on energy levels in the moment
No is a complete sentence. We do not owe anyone justification or reasoning.We can inform others of our limited space, but are not asking for permission. Build self confidence that you know yourself best.
Notice how people around may react when beginning to set boundaries. Safe and trusted people will respect and be patient during times of “low spoons”, not attempt to guilt, shame, or persuade.
Consider removing yourself from or avoiding situations that will challenge your fluctuating capacity levels. This could mean stopping relationships with toxic people or discontinuing pushing through certain activities for others.
Give others the autonomy to decide to provide support or accommodate our needs. We cannot assume we are too much trouble or a burden on someone else - only they can decide that!
Resources:
Neurodivergent Spoon Theory
What is Interoception?
Why is it important to listen to our own capacity levels?
Contributors: Kaitlyn, Kathaniel, Nik, Ray