Coping & Energy Management

"Once I started treating my energy like a budget instead of infinite, everything changed." — Autistic professional

Spoon Theory

Spoon Theory uses spoons as metaphor for energy. Each task costs spoons. You start with limited supply.

What Drains Energy

Sensory: Filtering noise, managing lights.

Social: Deciphering cues, conversation norms.

Masking: Suppressing natural behaviors. See Masking & Burnout.

Executive function: Starting tasks, switching activities.

What Restores

• Special interest time
• Rest and sleep
• Solitude
• Stimming freely. See Stimming.
• Safe sensory environments

The Basics

Routine and structure: Reduces cognitive load and anxiety.

Pacing: Spread difficult tasks. Alternate draining and restorative.

Boundaries: Say no to non-essential demands.

Sensory toolkit: See Sensory Management.

Social Energy

• Plan social time strategically
• Schedule recovery after
• Know your capacity and leave when needed
• Find your people

Revenge Bedtime Procrastination

"The only quiet hours are when everyone else is asleep." — Autistic adult

Staying up late to reclaim personal time. Signals you need more autonomy during the day.

Rest is necessary, not optional. Pushing through leads to burnout. What works is individual—build your own toolkit.

Next chapter: Growing Up Autistic — for parents and caregivers.