Managing Social Capacity: Spoons Theory on Holiday
Planning a holiday can be exciting but it’s important to remember that when the time comes, the new destinations, experiences, schedules and foods can actually quickly become overwhelming. For those of us with autism, managing our energy and social capacity—often described through the lens of "spoons theory"—is crucial for ensuring a fulfilling and enjoyable trip.
Understanding Spoons Theory
Spoons theory is a metaphor used to describe the limited amount of mental and physical energy available to all of us - and in particular those of us with autism. Each activity or social interaction requires a certain number of “spoons,” and once they’re used up, the individual may feel exhausted and need time to recharge. For people with autism, this concept is particularly relevant, as sensory overload and social interactions can quickly deplete energy reserves.
Pacing Yourself on Holiday
When my teenage son and I recently went on holiday together, we applied spoons theory on a daily basis to ensure we managed our energy levels effectively. Both of us have autism, and we found that structuring our days with a balance of activity and downtime was essential. We spent our mornings and early afternoons exploring and sightseeing, then retreated to our hotel room to read and nap, recharging from the sensory input and social interactions before heading out for dinner—or sometimes opting for a quiet evening in.
This approach allowed us to enjoy our trip without becoming overwhelmed. Here are some of my tips to help you manage your spoons while on holiday:
Plan Your Day with Balance: Schedule activities in the morning when energy levels are higher, and set aside quiet time in the afternoon for rest and recovery.
Know Your Limits: Be honest with yourself about how much social interaction you can handle. It’s okay to take breaks from group activities to recharge.
Create a Comfort Zone: Find a quiet space where you can retreat if you start feeling overwhelmed. This could be your hotel room, a park, or even a café.
Communicate Your Needs: If traveling with others, let them know about your need for downtime. This can help avoid misunderstandings and ensure everyone has a positive experience.
Prioritise Self-Care: Make self-care a priority. Whether it’s a nap, a quiet walk, or some time reading, do what you need to recharge your spoons.
Embracing Your Unique Needs
Managing your energy levels on holiday and understanding your social needs in daily life is key to prioritising your well-being. Embrace your unique preferences and capacities, and don’t feel pressured to conform to societal expectations.
If you or someone you know is struggling with social interactions, our program can help. But if you’re content with your social life as it is, that’s great too! Everyone’s journey is different, and the most important thing is finding what works best for you.