The spoon theory explained — Crono Care Coach

What is the spoon theory?

The spoon theory is a powerful metaphor to explain what it’s like to live with a chronic condition. It was created in 2003 by Christine Miserandino, who has lupus, when she tried to explain to a friend why she was sometimes so exhausted.

‍The story behind the theory

‍Christine was sitting in a restaurant with a friend who asked: “What does it feel like to be sick?” Christine grabbed all the spoons from the tables around them and gave them to her friend. “These are your spoons for today,” she said. “Every time you do something, you give me a spoon back. When your spoons run out, you’re done for the day.”

The idea behind it

Everyone wakes up with a certain amount of energy (spoons) per day. However, for healthy people, when you get tired, you can rest and then you can continue. Unfortunately, for people with a chronic condition it’s different. You start with a more limited amount of energy (and therefore a more limited number of spoons). And just resting is not enough for recovery. When you run out of energy, you’re exhausted and you’re recovering (for longer). That really takes time.

And with a chronic condition, the number of spoons also varies, depending on many different causes.

An eample

An example of the spoon theory in practice and how you can deal with it through planning and timing (very important with chronic conditions).

We all have to do weekend grocery shopping. Suppose you do these groceries on Saturday. Then you lose about 5-6 spoons. Because you’re in a busy store with many people (waiting at the cooling section, choice stress at the pasta), looking for a parking space (stress costs a lot of energy), navigating between carts, and long lines at the checkout. In other words, you easily lose 5-6 spoons of energy.

But… if you now do grocery shopping on Friday morning, it’s much quieter, easier parking, less waiting at the checkout (perhaps even less stress from others who have to do groceries). Then it only costs you 1 to 2 spoons of energy.

If you only have ten spoons with a chronic condition, you’ve lost more than half for that one activity on Saturday. And then you still have to get dressed, eat (and possibly shower), also spoons of energy. Then you really have nothing left for the rest of the day.

Why activities cost so much energy

It’s not just about physical exertion. With chronic conditions, processing stimuli (sound, light, crowds) and making choices also costs a lot of energy. That’s why a quiet supermarket is so much less exhausting than a busy one.

From theory to practice: Crono Care Coach

The spoon theory is great for explaining how it feels, but how do you apply it practically? This is where Crono Care Coach comes in.

The activity points system

We’ve converted the spoons into a practical points system:

1 point = approximately 30 minutes of activity (or until your fatigue reaches 6 on a scale of 10)
You can determine yourself what 1 point means for you
By tracking how many points activities cost, you learn your daily “energy budget”

A few examples

Activities of 1 to 2 points:

Breakfast
Taking a shower and getting dressed (possibly separate activities on bad days)
Quietly reading a book (15 to 30 minutes)

Some “heaver” activities (2 a 3 points):

Grocery shopping at a quiet time
1 hour behind the computer/tablet or watching slow tv (The Great British Bakeoff)
A phone call

Tough activities (4 punten and more):

Grocery shopping at a busy moment
Social gatherings
Intensive work
Busy areas
Intense TV such as a football match, Formula 1 game, or an intense movie with many fast images

Recording activities

To learn your energy budget, it’s helpful to track how many points different activities cost. The activity log in Crono Care Coach helps you with this by recording activities with intensity and stimuli.

Practical tips for spoon management

For partners and family

Learn your budget

Track how much energy things cost for a few weeks
Discover your average daily budget
Plan important activities when you still have enough energy

Timing is everything

Do heavy things in the morning (when your energy is highest)
Avoid busy times and places
Plan rest between activities

Limit stimuli

Wear sunglasses in bright environments
Use earplugs in busy spaces, or have custom-made earplugs with filters made
Turn off phone notifications during important tasks

Stop before your spoons run out (and the most difficult!)

Listen to early warning signals
It’s better to use 80% of your energy than 120%
“Spoon debt” must be repaid the next day(s)

The spoon theory helps explain:

Why we sometimes have to stop suddenly
That it’s not about laziness, but about limited energy
How you can help by taking over tasks
Why planning and routine are so important