Spoon Theory and the ADHD Brain. Running Out of Spoons by 10 AM.

Ever feel like just getting out of bed in the morning costs as much energy as running a half-marathon (without the runner’s high or medal)? If you live with ADHD, this might sound familiar—and no, you’re not lazy, broken, or “just bad at adulting.” You, my friend, are probably running low on spoons. Let’s talk Spoon Theory.

What’s Spoon Theory?

Spoon Theory is a metaphor created by Christine Miserandino to explain what it’s like to live with limited energy due to chronic illness. Think of your energy as a bunch of spoons. Every task—showering, commuting, answering emails, pretending to be interested in Linda’s vacation slideshow—costs a spoon or two (or five). When you’re out of spoons, you’re done. Game over. Time to collapse on the couch and stare at the wall.

Originally meant to describe chronic illness, Spoon Theory has since found a loving home in the ADHD community. Because let’s face it—ADHD can eat through spoons like a toddler voraciously inhaling a birthday cake.

ADHD and Spoon Theory: A Perfect Match

Let’s break down why the ADHD brain runs out of spoons faster than neurotypical brains:

Executive Function Mayhem

Executive function is basically your brain’s “CEO”—it helps you plan, prioritize, initiate, and finish tasks. For ADHDers, that CEO sometimes naps on the job. So even “easy” things like checking the mail or booking a doctor’s appointment can cost 2-3 spoons instead of half a spoon.

Emotional Whirlwinds

ADHD often comes with emotional sensitivity and dysregulation. That awkward conversation you had three days ago? Still replaying in your head at 2 a.m. That small criticism from your boss? It felt like a wrecking ball. Emotions burn spoons. Fast.

Mental Hyperdrive

Whether you’re physically hyperactive or just constantly mentally spinning, that restlessness is exhausting. It's like your brain is always sprinting on a hamster wheel with no off switch. That wheel? It's spoon-powered.

Why Spoon Theory Matters for ADHD

Spoon Theory gives ADHDers something invaluable: language.

• You can say, “I’m out of spoons today,” instead of trying to explain the 14-step internal meltdown it took just to reply to a text.

• You can plan your day around spoon usage—maybe don’t schedule back-to-back Zoom meetings AND a dentist appointment unless you’re a glutton for punishment.

• And most importantly, you can practice self-compassion. Needing rest doesn’t make you weak. It makes you human. (And also kind of brilliant for recognizing your limits.)

ADHD Spoon-Saving Strategies

Here are some real-life, actually-helpful tips to protect those precious spoons:

• Know your spoon-drainers: Is calling customer service your personal hell? Write that down. Then delegate or plan it for when your energy’s highest.

• Schedule recovery time: Build in buffer time between obligations. "Socializing + grocery store + laundry" = danger zone.

• Use external supports: Apps, alarms, timers, sticky notes on your forehead—whatever reduces the mental load.

• Say no (or later): "I’d love to, but I’m low on spoons" is a full sentence.

• Be nice to yourself: Some days start with a full silverware drawer. Others start with a single, dented teaspoon. Respect both.

  
  

Final Thoughts from a Fellow Spoon-Counting Human

If you’ve ever wondered why you feel utterly spent after a “simple” day, it’s not you—it’s your spoons. ADHD changes the math. What looks effortless for others might cost you dearly.

So track your spoons. Guard them like a dragon guards a princess in a tower. Use them wisely, spend them intentionally, and rest without guilt when you’re out.

You’re not alone. You’re just neurodivergently human. And that’s more than enough.

Want more ADHD-friendly metaphors and coping tips? Subscribe to my blog, or if you’re in California, book a therapy session—I’ve got spoons (sometimes).