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  • Jenn Jones

A Guide to Self-Care for Spoonies

Living with a chronic illness or condition that affects energy levels can be challenging. For those who identify as "spoonies," the concept of the Spoon Theory serves as a powerful tool for explaining their daily struggles with limited energy. In this blog post, we'll delve into what it means to be a spoonie and explore 12 self-care activities tailored for days when you are low on spoons.

What is a Spoonie?

The term "spoonie" originated from the Spoon Theory, which was coined by Christine Miserandino to describe the limited energy reserves of individuals with chronic illnesses or disabilities. Spoonies understand that they have a finite amount of energy each day, represented metaphorically by spoons. Every task, no matter how small, requires the expenditure of these spoons, making it crucial to prioritize self-care and conserve energy.

Self-Care Activities for Spoonies:

  • Deep Breathing Exercises: Practice deep breathing to promote relaxation and reduce stress. Focus on inhaling deeply through your nose and exhaling slowly through your mouth.

  • Warm Bath or Shower: Soothe tired muscles and unwind by indulging in a warm bath or shower. Add Epsom salts or essential oils for an extra touch of relaxation.

  • Mindful Coloring: Engage in mindful coloring to quiet the mind and foster creativity. Pick up a coloring book or use coloring apps to express yourself artistically.

  • Listen to Audiobooks/Podcasts: Immerse yourself in the world of storytelling or learning by listening to audiobooks or podcasts. It's a low-energy way to entertain and educate yourself.

  • Guided Meditation: Take a few moments to listen to guided meditation sessions that focus on relaxation and mindfulness. Let go of stress and tension as you center yourself in the present moment. Insight Timer is a free and accessible app that has tons of guided meditations to listen to.

  • Gentle Stretching: Incorporate gentle stretching exercises into your routine to alleviate tension and improve flexibility. Listen to your body's needs and move with intention.

  • Self-Massage: Treat yourself to a soothing self-massage using your hands or a massage tool. Target areas of tension, such as the neck, shoulders, and feet, to release built-up stress.

  • Enjoy Nature from Indoors: Bring the outdoors inside by surrounding yourself with potted plants or flowers. If having plants or flowers indoors isn't feasible, try opening the curtains and windows to invite fresh air and natural light into your space. This simple act can help rejuvenate your surroundings and uplift your mood without needing to venture outdoors.

  • Enjoy a Warm Drink: Prepare a comforting cup of herbal tea, hot cocoa, or your favorite beverage. Enjoy the warmth and soothing flavors as you take a moment to relax.

  • Journaling: Reflect on your thoughts and emotions through journaling. Write freely without judgment, allowing your innermost feelings to flow onto the pages.

  • Watch Comforting Movies or TV Shows: Curl up with a cozy blanket and watch your favorite movies or TV shows. Choose something that brings you comfort and joy.

  • Create a Cozy Atmosphere: Set the stage for rest and relaxation by creating a cozy atmosphere in your home. Dim the lights, light candles, and play soft music to set a relaxing mood.


Being a spoonie comes with its unique set of challenges, but practicing self-care can help manage symptoms and improve overall well-being. By incorporating these low-energy self-care activities into your routine, you can honor your limited spoons while nurturing your mind, body, and soul. Remember to be gentle with yourself and prioritize rest whenever needed. You deserve it!



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