As an entrepreneur, managing your energy might feel like one of the toughest challenges, especially when every day brings a different emotional or physical state. Some days, you wake up and feel like you’re ready to conquer the world, while on others, even the simplest tasks—like writing an email—can feel overwhelming.

For me, Spoon Theory has become a lifeline in learning how to manage my energy as a business owner. Originally used to describe how people with chronic illnesses manage limited energy reserves, it has helped me make sense of my days in ways I never thought possible.

Living with autism, ADHD, endometriosis/adenomyosis, and CPTSD means I wake up every day with a different energy level, often dictated by physical or emotional fluctuations. Spoon Theory helps me see that energy isn’t something I can treat as infinite—it's a limited resource that I need to allocate carefully to keep both my life and business running smoothly. Learning to manage it, rather than force myself to power through, has been key to navigating burnout.

Spoon Theory 101: Understanding the Concept of Finite Energy

Spoon Theory by Christine Miserandino explains that each day we wake up with a certain number of “spoons,” which represent units of energy. Every task we do throughout the day costs us a spoon. For some, a task like writing an email might only cost one spoon, but for others, that same task could cost three or more—depending on the mental, emotional, or physical energy it requires.

When I first incorporated Spoon Theory into my daily routine, I made a planner that mapped out how many spoons I had for the day and how much energy each task might take. Putting it into practice was eye-opening. Seeing my energy mapped out in black and white—not just juggling it in my head—made it feel very real. I was shocked at how something that took only one or two spoons one day could take four or five spoons the next. It also gave me permission to navigate my schedule with more flexibility.

Before using this system, I struggled to give myself permission to change timelines. I thought being accountable meant being rigid, sticking to deadlines without enough leeway for kindness or compassion toward myself. But Spoon Theory taught me that honoring my energy means creating space for flexibility without guilt.

If you’re interested in using this type of planner to help navigate your own energy, feel free to reach out—I’d be happy to share it with you.

Manage Big & Small Tasks Based on Your Energy Levels

One of the biggest revelations Spoon Theory gave me is that not all tasks require the same amount of energy. On some days, even the smallest tasks—like drafting a simple email—can take up way more energy than I expect. This is especially true when my autism is at play and the mental work of piecing together social scripts for emails feels overwhelming.

There are days when collaborating or communicating updates drains me because I have fewer spoons to spare for that kind of mental work. On other days, when I’m better rested or in a more balanced headspace, I can move through those same tasks with ease.

Then there are days when endometriosis/adenomyosis flare-ups hit, leaving me mentally and physically drained. On those days, it feels like there’s a cloud of darkness hanging over me, making it nearly impossible to focus on anything that requires detailed strategy or creative finesse. When this happens, I know it’s not the day for tasks that require a high spoon count, like pricing a project, planning strategy or working on a detailed creative project. Instead, I’ll lean into admin tasks—things that don’t require as much mental bandwidth but still allow me to feel productive.

Oddly enough, these admin tasks, which I used to hate, have become comforting on days when my energy is low. They offer a kind of familiarity, something I can flow through without worrying about getting it “wrong.”

Adjust Your Workflow: How to Adapt to Low-Energy Days Without Guilt

One of the hardest lessons I’ve learned is how to adjust my workflow on low-energy days without feeling guilty. I used to feel this immense pressure to always push through, no matter how I was feeling. But that only led to burnout and frustration. Over time, I’ve realized that adjusting my expectations based on my energy isn’t just okay—it’s necessary.

For example, living with CPTSD, I’ve had moments where a sensorial experience suddenly triggers me, pulling me into dissociation. One minute, I’m feeling fine, and the next, I’m out of my body, unable to be present. In these moments, I used to push myself to power through, telling myself I could still get work done. But what I found was that the work I produced during those times was either subpar or filled with errors.

Now, I allow myself to reschedule meetings or adjust deadlines with grace. If I’ve dissociated, I recognize that trying to force myself through the work will only make things worse. Instead, I’ll ground myself with gentle, familiar tasks or take a break entirely. On good days, I might come back after a few hours, more present and rejuvenated, rather than dragging myself through it.

Preventing Burnout: Building a Sustainable Business Through Energy Awareness

What Spoon Theory has helped me understand is that burnout doesn’t come from working hard alone—it comes from consistently overextending yourself without enough recovery time. Managing my energy has become the key to building a sustainable business, especially with the additional challenges of autism, ADHD, endometriosis/adenomyosis, and CPTSD.

By tracking my spoons, I can anticipate when a low-energy day is coming and plan accordingly. This has allowed me to create systems that offer flexibility. On good days, I can take on bigger projects, but on low days, I focus on smaller, manageable tasks that don’t deplete me further.

The key is not to feel guilty about needing downtime. Spoon Theory has shown me that it’s the recovery periods that make the high-energy days possible. It’s about balancing the push and pull—understanding that it’s okay to slow down because that’s what keeps you moving forward in the long run.

Reflection

Ask yourself—are you pushing through low-energy days out of guilt? 

What would change if you gave yourself permission to adjust your expectations and take the time you need to recharge?

Thrive in Your Business by Honoring Your Energy

At the end of the day, managing your energy is one of the most important things you can do to keep your business running smoothly and sustainably. Spoon Theory has allowed me to step away from the guilt of needing rest, giving me the permission to adjust my workflow based on how I’m feeling, both physically and mentally.

Whether you’re dealing with chronic illness, mental health struggles, or the natural fluctuations of energy that come with entrepreneurship, learning to honor your energy is key to avoiding burnout. It’s about being kind to yourself—acknowledging that some days, you’ll have fewer spoons to spend, and that’s okay.

If Spoon Theory resonates with you and you'd like to explore how to implement more flexibility in your work systems, or if you’re curious about using a planner that tracks your energy, feel free to reach out. I'd love to chat and share what’s worked for me.