The Spoon Theory: How Neurofeedback Can Help Restore Your Energy

"It’s not a cure-all, but it’s a tool that empowers individuals to manage their brain activity, reduce stress, and preserve precious energy." - Alissa Van Buren

What if every task in your day - getting out of bed, making breakfast, answering a text - cost you a spoon? Not a literal one, but a unit of energy… Now imagine starting the day with only a handful. That’s the reality for many people living with chronic illness or mental health challenges. This is the heart of Spoon Theory, a powerful metaphor created by Christine Miserandino to explain the invisible toll of chronic conditions. For those navigating chronic illness, anxiety, depression, trauma, or burnout, energy isn’t just physical, it’s mental, emotional, and cognitive, and it’s limited. Spoon Theory gives language to an experience that often feels impossible to explain. In this blog, we’ll explore how Spoon Theory applies to mental health and how it can be a useful framework in therapeutic practices like Neurofeedback.

What is Spoon Theory?

Spoon theory was created by Christine Miserandino as a way to explain the limitations that someone with chronic illness faces in their daily life. The idea is simple: you wake up every day with a set number of spoons and each task or responsibility you face uses up a spoon. But it helps shed light on what it is like for someone with a chronic condition, where tasks that might seem simple to others (example: getting out of bed, going to work, socializing) require much more energy and effort.

Imagine you start the day with 12 spoons. One spoon will be taken away every time you do something that requires energy. Simple tasks like getting out of bed or getting dressed might cost one spoon. More complex tasks like making a meal, going to work or exercising might cost up to four spoons. Since you only have a limited number of spoons per day, once they are all used up, you are drained for the rest of the day. You have to be mindful about how you use your spoons and prioritize the tasks that matter most.

For individuals struggling with chronic illness, neurodivergence, or mental health conditions, Spoon Theory can be a helpful visual representation of the invisible weight they carry every day (physically and mentally). Many people without health conditions wake up each day with an unlimited amount of energy and are able to complete daily tasks-getting out of bed, showering, getting dressed, cooking, going to work, socializing, etc. - all without a great deal of thought or energy. This is another reason why the spoon theory is helpful as it gives others a tangible way to understand how exhausting even basic tasks can be and the importance of energy conservation for individuals faced with invisible health conditions.

How Does Spoon Theory Relate to Mental Health Issues?

Though Spoon Theory was originally created to explain the experiences of people with chronic illnesses, it has since become widely applicable to individuals dealing with mental health issues. Mental health challenges, like anxiety, depression, and ADHD, can be just as draining as chronic physical conditions—and in many cases, it is even harder to see or understand from the outside.

Here’s how Spoon Theory can apply to mental health:

1. Anxiety and Stress: For people living with anxiety, the mind is often in a constant state of high alert. This heightened state can deplete energy quickly. A person with anxiety might wake up with fewer spoons, and even routine tasks—like getting out of bed, engaging in conversation, or facing a stressful situation—can drain them more than others. 

2. Depression: Depression often comes with mental and physical fatigue, leaving individuals with little motivation or energy to do daily tasks. Simply existing, let alone completing tasks, can feel overwhelmingly draining. This can make even simple activities - like eating or getting dressed - seem like monumental challenges. 

3. ADHD (Attention Deficit Hyperactivity Disorder): People with ADHD can struggle with focus, memory, and self-regulation. Managing these cognitive tasks requires significantly more energy than those without ADHD. Spoon Theory becomes a valuable metaphor for ADHD, where individuals must consciously manage their spoons because they are spent more quickly on tasks like staying focused or regulating impulsivity. 

4. Burnout and Overwhelm: In today’s fast-paced world, many people experience burnout, which can feel very similar to living with a chronic condition. The mental fatigue, stress, and emotional depletion can make it hard to function. Spoon Theory resonates here because it highlights how the weight of mental overload quickly uses up energy. 
   

What Is Neurofeedback?

Neurofeedback is a non-invasive technique that uses real-time data about your brain activity to help you learn how to regulate it. Think of it as a way to "train" your brain to work more efficiently, whether you’re dealing with anxiety, ADHD, sleep problems, or stress. It works by providing auditory or visual feedback to help you achieve healthier brain wave patterns.

During a neurofeedback session, sensors are placed on your scalp to measure brain waves. The data is then fed back to you through sounds or visuals that change based on how your brain is functioning. Over time, your brain learns how to move towards a more balanced and focused state, and you can improve your mental state, focus, and stress response.

How Does Neurofeedback Connect to Spoon Theory?

For individuals managing chronic illnesses or neurodivergent conditions, their "spoons" often get used up more quickly because their brain is either overactive, underactive, or struggling to find balance. Stress, anxiety, and even physical discomfort drain energy at a much faster rate than for those without such conditions. This is where neurofeedback comes into play.

1. Reducing Mental Exhaustion: Neurofeedback can help reduce mental fatigue by training the brain to stay calm, focused, and more efficient. For example, if you have anxiety, your brain might be constantly on high alert, draining your "spoons" faster than normal. Neurofeedback helps retrain your brain to stay in a calmer state, conserving energy throughout the day.

2. Improved Stress Management: People living with chronic illnesses often feel overwhelmed by stress, which adds another layer of exhaustion. Neurofeedback helps individuals train their brain to manage stress better, providing long-term relief and making it easier to cope with challenges without using up as many spoons.

3. Enhancing Focus and Cognitive Function: Conditions like ADHD can make focusing on simple tasks feel like a monumental effort, using up valuable energy. Neurofeedback can enhance brain wave patterns associated with focus and cognitive function, allowing individuals to stay on task longer without draining their energy resources.

4. Better Sleep: Lack of quality sleep can drain spoons quickly. Neurofeedback has been shown to improve sleep patterns by training the brain to relax and reach deeper, restorative sleep stages. Getting better sleep means more energy for the day, and more spoons in your pocket.

How Can Neurofeedback Help Preserve Your “Spoons”?

For those already navigating the daily constraints of Spoon Theory, Neurofeedback acts as a tool that can increase the efficiency of the brain’s energy use. By improving focus, reducing stress, and promoting healthier sleep, Neurofeedback can help individuals start with more spoons or extend their "spoons" for longer periods, allowing them to do more without feeling exhausted.

For example, instead of spending spoons on managing anxiety or a wandering mind, Neurofeedback helps to minimize mental drain by creating more balance in brain activity. As you learn to self-regulate your brain’s patterns, you’re able to preserve more of your energy for the things that matter most.

Final Thoughts

While Spoon Theory provides an easy-to-understand way for people with chronic illness and neurodivergence to explain their challenges, Neurofeedback offers a promising solution to improve their daily functioning. It’s not a cure-all, but it’s a tool that empowers individuals to manage their brain activity, reduce stress, and preserve precious energy.

For anyone who feels like this resonates, Neurofeedback is a powerful resource to consider: it can help you reclaim some of the energy you’ve been spending on managing stress, focus, and emotional regulation—ultimately giving you more spoons to live your life on your terms.

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References:

Miserandino, C. (2003). The Spoon Theory. But You Don’t Look Sick. Retrieved from https://butyoudontlooksick.com/articles/written-by-christine/the-spoon-theory/.

Hammond, D. C. (2005). Neurofeedback for the treatment of ADHD: A comprehensive review of the literature. Journal of Attention Disorders, 9(4), 256-268. doi:10.1177/1087054705277053

Hengameh, A., & Mohamad, R. (2022). The effectiveness of neurofeedback in improving sleep quality: A systematic review. Frontiers in Psychology, 13, 917564. doi:10.3389/fpsyg.2022.917564

Schwartz, M. S., & Andrasik, F. (2003). Biofeedback: A Practitioner's Guide (3rd ed.). Guilford Press.

Disclaimer

Our content is for informational and educational purposes and is not a replacement for professional advice, diagnosis, or treatment. If you're facing mental health concerns, please seek help from a qualified professional for personalized guidance. Every individual's situation is unique, so use the information here at your discretion. While we strive for accuracy, the field of psychology is ever-evolving, and our content may not always reflect the latest research. Please prioritize your privacy by avoiding sharing personal information in comments or interactions. Your well-being is our top concern, so use our content for educational purposes, but remember to rely on professionals for your specific needs.