Posts by Fibromyalgia Support Network

by Irene Roth, Blog Editor/Writer

Living with fibromyalgia means navigating unpredictable energy levels, chronic pain, and fatigue. One of the most effective ways to understand and manage these challenges is through the Spoon Theory, a concept created by Christine Miserandino. This simple yet powerful analogy helps fibromates explain their energy limitations to others while also serving as a valuable tool for personal pacing and energy management.

The Spoon Theory is a metaphor used to describe the limited energy supply that people with chronic illnesses have each day. Imagine that you start your day with a specific number of spoons, each representing a unit of energy. Every activity—whether it’s getting dressed, cooking, or socializing—costs a spoon. Unlike people without fibromyalgia, who have an abundance of spoons and can replenish them easily, fibromates have a finite amount and must spend them carefully to avoid depletion.

Once you run out of spoons, you experience extreme fatigue, pain, or even a flare-up. This makes energy conservation and smart planning essential for maintaining daily function without overexertion.

How the Spoon Theory Helps with Pacing

Understanding the Spoon Theory can help fibromates make better choices about how they use their energy throughout the day. Here’s how:

1. Prioritizing Essential Activities

With a limited number of spoons, you must decide what truly needs to be done each day. Essential activities like eating, personal hygiene, and necessary work or errands should take priority over less critical tasks.

2. Spreading Tasks Throughout the Day

Rather than using all your spoons at once, spread tasks across the day to conserve energy. For example, instead of cleaning your entire home in one go, break it into small, manageable sections and complete them over several days.

3. Taking Regular Breaks

Scheduled rest breaks allow you to recover spoons throughout the day. A short nap, meditation session, or even sitting quietly for a few minutes can help prevent exhaustion.

4. Recognizing High-Cost Activities

Some tasks require more spoons than others. Understanding which activities drain you the most can help you plan around them. For example, socializing or standing for long periods may require extra recovery time afterward.

5. Planning Rest Days

If you have a particularly demanding day ahead, plan for a lighter day before and after. This proactive approach prevents burnout and allows your body time to recover.

6. Using Assistive Tools

Energy-saving tools like ergonomic furniture, rolling carts, or lightweight kitchen appliances can reduce the number of spoons spent on daily tasks.

7. Learning to Say No

Fibromates often feel pressured to push through pain to meet expectations. The Spoon Theory provides a framework to explain your limitations to others, making it easier to set boundaries and decline activities that will deplete your energy reserves.

8. Tracking Spoon Usage

Keeping a journal of your daily activities and energy levels can help identify patterns in how your spoons are used. Over time, this can inform better pacing strategies.

9. Practicing Gentle Movement

While physical activity may seem like it would cost spoons, gentle movement like stretching, tai chi, or slow walks can sometimes replenish energy by improving circulation and reducing stiffness.

10. Managing Mental and Emotional Energy

Fibromyalgia isn’t just about physical exhaustion; emotional stress can also drain your spoons. Practicing mindfulness, engaging in hobbies, or seeking emotional support can help conserve energy.

One of the biggest benefits of the Spoon Theory is its ability to help others understand fibromyalgia. Explaining your daily struggles in terms of spoons makes it easier for friends, family, and coworkers to grasp your energy limitations. This can foster more empathy and support in your relationships.

The Spoon Theory is more than just an analogy—it’s a practical guide for fibromates to navigate their daily lives with more awareness and control. By understanding your energy limitations, prioritizing tasks, and setting boundaries, you can use the Spoon Theory to develop a sustainable lifestyle that minimizes flare-ups and maximizes well-being. Learning to manage your spoons wisely isn’t about doing less—it’s about doing what matters most while protecting your health.

by Irene Roth, Blog Editor/Writer

Living with fibromyalgia presents unique challenges, especially when it comes to managing daily energy. Many fibromates experience fluctuating levels of fatigue and pain, making it crucial to develop strategies that balance activity with rest. By adopting an energy-conscious approach, you can improve your quality of life and reduce the risk of flare-ups.

Here are key principles and strategies for effective daily energy management.

One of the biggest hurdles to managing fibromyalgia is the unpredictability of energy levels. Some days, you may feel capable of handling multiple tasks, while on others, even small activities feel overwhelming. Accepting this variability is essential for creating a sustainable energy management plan.

A helpful way to think about energy management is through the Spoon Theory, a concept developed by Christine Miserandino. It suggests that individuals with chronic illnesses have a limited number of “spoons” (units of energy) per day. Each activity—whether it’s showering, cooking, or socializing—costs a spoon. Once all spoons are used up, exhaustion sets in. Understanding this can help fibromates allocate their energy wisely. (I will discuss the Spoon Theory in more detail in next week’s blog.)

Essential Daily Energy Management Tips

1. Prioritize and Plan

Start each day by assessing what absolutely needs to get done. Rank tasks by priority and spread them out over the day or week. Keep a planner or use an app to organize responsibilities, ensuring you don’t overload yourself on high-fatigue days.

2. Pace Yourself

One of the most effective ways to manage energy is through pacing. Instead of doing a task all at once, break it into smaller steps. For example, rather than cleaning the entire house in one go, focus on one room per day. This prevents exhaustion and allows for necessary rest breaks.

3. Take Scheduled Breaks

It’s easy to keep pushing through when you’re feeling good, but this often leads to a “crash” later. Set a timer to remind yourself to take breaks every 20-30 minutes. Sit down, close your eyes, or practice deep breathing to recharge before continuing.

4. Listen to Your Body

Fibromyalgia symptoms fluctuate, so tuning into your body’s signals is crucial. If you feel increased fatigue or pain, it’s time to slow down or stop. Pushing past your limits often results in worsened symptoms the next day.

5. Balance Activity and Rest

Adopt an “activity-rest cycle” throughout the day. Instead of using up all your energy in the morning, balance activities with downtime. If you cook lunch, follow it with 15-20 minutes of rest before tackling another task.

6. Implement Gentle Movement

Although it may seem counterintuitive, light movement can actually help manage energy levels. Gentle stretching, yoga, or short walks can prevent stiffness and improve circulation. However, be mindful of overexertion—listen to your body’s limits.

7. Get Quality Sleep

Fatigue is a major symptom of fibromyalgia, and poor sleep exacerbates the problem. Develop a nighttime routine that promotes relaxation, such as reducing screen time before bed, using white noise machines, or taking a warm bath. Aim for a consistent sleep schedule to improve energy levels during the day.

8. Learn to Say No

Social obligations and external pressures can drain energy quickly. Practice setting boundaries and saying no to activities that feel overwhelming. Prioritize self-care and recognize that declining an invitation today can mean preserving energy for something more meaningful tomorrow.

Managing daily energy with fibromyalgia requires patience, self-awareness, and intentional choices. By prioritizing tasks, pacing yourself, taking breaks, and maintaining healthy habits, you can create a balanced lifestyle that allows you to thrive without burnout. Remember, small adjustments can lead to significant improvements in your overall well-being.

Energy management is a journey, and every step you take toward a sustainable routine is a victory. Be kind to yourself, honor your body’s limits, and celebrate the progress you make along the way. You deserve a life filled with moments of joy and peace, even while managing fibromyalgia.

by Shelley Taylor, Guest Blogger

I haven’t written in a while. But tonight, I just got inspired to sit and write some musings from the past while.

I’m having a hard time navigating all the political stuff and negativity. I don’t want ANY news. Facebook was/is my fun place to look at new recipes, photos of cats and dogs, and stay connected with family and friends. Like many others, I’m shifting to eventually weaning off social media. Maybe one day, just not right now.

I haven’t even been doing much cooking lately. My energy stores are always compromised with the Fibro and other comorbidities. Sadly, I’ve been running on empty for way too long, and finally got in to see my GP.

We have a hate/dislike relationship, and ‘white coat syndrome’ is absolutely a thing for me about him. I have no issues with any other doctors in my world. But he’s different. He’s argumentative, dismissive, and disdainful of any knowledge I may have about my body and conditions.

So, I put off being checked out (to avoid him), and the resulting blood test results have confirmed. I unfortunately, should have gone in sooner.

It’s nothing urgent or catastrophic. I thank God that most of what I have is fixable. It all explains why I’m so fatigued these days! However, in many ways, this has been a wake-up call for me.

First, I absolutely have to deal with the relationship issue with my doctor. I’ve already done this before and received an apology from him. He intimidates the h*ll out of me, so I need to fix that. My health and well-being depend on it.

Second, I have to snack more healthy. My five-year-old inner child who demands ice cream and Costco Crack (Chicago mix popcorn) needs to be harnessed in. Treats need to be much more judiciously chosen by the adult (that’s me)! That’ll also help some of the blood test results!

Hopefully, I’ll quickly gain back some energy and be able to get back to cooking and other pending projects! And I desperately have to get back to daily walking!

I’ve still got artwork to finish hanging, and tons more decluttering to do. I’m excited about spring and especially summer. I cancelled my plans to go to Newfoundland this summer (for many reasons), but have made lots of short-term plans to keep me entertained this summer.

And I DID cook today, although it’ll be my last attempt at scalloped potatoes. Too much work, and didn’t turn out as I’d hoped. They taste okay, but it doesn’t merit the spectacular effort they deserved! Warning has been given to the folks that’ll be receiving them tomorrow.

My days are mostly good, and many are great! Enjoying my Hay Bay days, my church activities and regular connection with close friends. If my mental and spiritual health are good, then I can deal with the physical stuff. I’m learning how to live well with chronic illness, and it’s encouraging to know there’s still lots of new information and other research results being shared these days. Lots to hope for!

I’m slowly but surely discovering what my purpose in life is, and getting a clearer glimpse of what I’m meant to be doing, to earn my spot on this earth.

I’ve got a few irons in the fire with regard to some new community work opportunities, some possible tasks where I can feel I’m doing what I CAN do, instead of feeling totally helpless and victimized by our world today.

Still living by my motto which is a mitzvah a day! Thanks be to God. 

And a very proud Canadian. 

Shelley Taylor lives in Napanee, Ontario, with her rescue cat, Madame Kiki. Having just entered her Cronedom (70), she’s learning how to live well with chronic illness, and enjoying this best season of her life. She’s grateful for the connections she’s made with the FSN….both in learning coping skills, and the friendships she’s made.