Energy accounting and spoon theory for neurodivergent adults

Many autistic and ADHD adults say their energy runs out faster than other people seem to expect. Noise, social contact, masking and constant switching between tasks can all take a toll, even on days that look ordinary from the outside.

Energy accounting and spoon theory are two simple tools for making that invisible effort visible. This guide explains both ideas, how to try energy accounting step by step, and the warning signs that you may be heading towards burnout.

Why energy matters for neurodivergent adults

Everyday life can use more energy for neurodivergent people. Sensory input, social rules, unexpected changes and planning can all take extra effort. So can masking, which means hiding or changing natural traits to fit in.

In a survey of 277 autistic adults, many said camouflaging (masking) contributed to exhaustion, isolation and poor mental and physical health. Time spent camouflaging seemed to be most damaging, and participants linked the need to camouflage to low awareness and acceptance of autism in society (Bradley and colleagues, 2021). Other researchers have described masking as an understandable response to stigma, and noted that it is not always a free choice (Pearson and Rose, 2021).

When demands keep outweighing recovery, energy can run very low. Tools like spoon theory and energy accounting help you see this happening earlier.

Spoon theory

Spoon theory was written by Christine Miserandino, who lives with lupus. She used a handful of spoons to explain to a friend how much energy daily tasks took. Each activity, from showering to travelling to work, cost a spoon. When the spoons ran out, the day was over, no matter what else was planned.

Many neurodivergent people and people with chronic illness now use the term. Saying I am low on spoons today can be a quick way to explain your energy to others.

Some people adapt the idea. They notice that a bad night’s sleep or a stressful week means they start the next day with fewer spoons. Others borrow spoons from tomorrow by pushing through, then pay for it later.

Spoon theory is simple and easy to share. It does not show how to get energy back, which is where energy accounting can help.

What energy accounting is

Energy accounting was developed by Maja Toudal, an autistic psychologist from Denmark, and later refined with clinical psychologist Tony Attwood. They describe it as a visual and structured way to learn about your own stressors, strategies for managing stress, and ways to prevent it. They have set out the method in a book.

In simple terms, it works like a bank account:

• Withdrawals are activities that use up energy, such as a noisy open-plan office, a phone call, a crowded supermarket or an unexpected change of plan.
• Deposits are activities that restore energy, such as time alone, a special interest, a walk in nature, music, movement or stimming (repetitive movements or sounds that help regulate).

The aim is to notice your balance and plan so you do not end up in the red. What counts as a withdrawal or a deposit is personal. Socialising might drain one person and restore another.

Interests can be powerful deposits. In a study of autistic adults, participants described deep immersion in tasks as joyful, and said it let them be themselves (Rapaport and colleagues, 2024).

How to try energy accounting

1. List your activities. Write down what a typical day or week involves, including small things like commuting, emails and meals.
2. Sort them. Mark each as a withdrawal, a deposit, or both.
3. Give each a number. Rate how much energy it takes or gives, for example from 1 to 10.
4. Look at the balance. Are there days that are mostly withdrawals? When do deposits happen, if at all?
5. Make one change. Reduce a withdrawal or add a deposit. Small changes count.
6. Review each week. Notice patterns and adjust your plan.

A hypothetical example

For example, a person might track a Monday like this:

Seeing this, the person might ask for meeting agendas, travel outside peak hour on some days, or shop online. Each change reduces a withdrawal.

Tips that make it easier

• Keep it simple. A notes app or a single page is enough.
• Track for two weeks before making big decisions, so you can see patterns.
• Use colours or symbols if numbers feel like hard work.
• Be honest about hidden costs, such as masking in a meeting that seemed to go well.

Warning signs your energy is running low

Energy accounting is most useful when you also know your early warning signs. These might include:

• more sensitivity to noise, light or touch than usual
• finding it harder to speak, plan or make decisions
• shutting down, snapping at people or needing to withdraw
• losing interest in things that usually restore you
• sleep or eating changes

Autistic burnout

When low energy lasts, some autistic people experience autistic burnout. Research with autistic adults described its main features as chronic exhaustion, loss of skills and reduced tolerance to stimulus. Participants linked it to life stress adding up, combined with barriers to support. The researchers defined it as typically lasting three months or more (Raymaker and colleagues, 2020).

The same study found that acceptance and social support, time off or reduced expectations, and doing things in an autistic way, including unmasking, were associated with recovery. Energy accounting can help you plan these changes.

Burnout can also affect mental health and can be linked with suicidal thoughts. If you are in danger, call 000. For 24-hour crisis support call Lifeline on 13 11 14.

Using energy accounting at work and study

Your energy record can guide practical changes, such as:

• scheduling demanding tasks when your energy is usually higher
• building recovery time after meetings, classes or social events
• asking for adjustments that reduce big withdrawals, such as a quieter desk or written instructions
• saying no to optional commitments during heavy weeks

Our guides to workplace adjustments 和 autistic burnout have more ideas.

Invictus Health 能提供哪些帮助

Some of our psychologists and counsellors work with adults with ADHD and autism. You can use our find a practitioner page to choose someone who suits you.

If you think you may be autistic, our 自闭症评估 can help. If you are struggling with exhaustion, low mood or anxiety, our 心理咨询 team can support you.

This article is general information. Please speak with a qualified professional about your own situation.