Preventing burnout with Energy Accounting

Drained, swamped, overloaded, bogged down—we all have a different way of describing the feeling of energy levels running low.

Our energy isn't just spent on physical activities like walking and working out but also on mental and emotional activities such as revising for an exam or a stressful routine change.

Full credit goes to Freemantles School for the idea for this article. Their fantastic resource on the subject inspired me to share this important concept.

For students with autism, a disability or a chronic illness, energy levels may already be significantly impacted. Add to this the pressures of studying and social interactions and energy levels can be much harder to manage.

When this ‘battery’ gets depleted, it can lead to a meltdown or shutdown.

These may seem to come from nowhere for an outsider looking on, but we often don’t see what led up to this point. For people with sensory processing sensitivities and autism, energy drains may be things others may not even notice, such as bright lights, a busy supermarket or a noisy room full of people.

It's also worth remembering that recovering from these episodes requires a considerable amount of energy in itself.

Spending spoons

Freemantles call this method of managing energy levels, Energy Accounting. It tracks and manages individuals' energy levels throughout the day, assessing activities and their impact on reserves to optimise productivity and wellbeing.

You may have heard it referred to as Spoon Theory, a metaphor created by Christine Miserandino to illustrate the limited energy available to people with chronic illnesses. The spoons represent units of energy, and a person with a chronic illness starts the day with a finite number of them. Each activity costs a certain amount of spoons, so getting out of bed might cost one spoon, taking a shower another, and so on.

Both concepts illustrate the challenges faced by individuals with chronic illnesses or disabilities in managing their energy and the decision-making processes they face day to day.

Avoiding overload

The barriers some autistic students face in the classroom often contribute to higher rates of absenteeism compared to their neurotypical peers.

Tianna Webb, Freemantles Head of School, encourages schools to use methods like energy accounting to recognise the unique pressures of autistic students and help support them better.

“There will be days when some neurodivergent children are at home recouping energy from social strains. With the right engagement from (secondary) schools, academic work should be completed at home to ensure these students don't fall behind.”

Educators and peers can play a crucial role by understanding the concept of energy accounting and implementing relevant strategies. This includes being mindful of social demands and providing a supportive, non-judgmental environment. By being more aware of a student's unique situation, staff can help put measures in place before they run out of reserves, keeping them more engaged in their education.

Tianna recommends the resources offered by expert and Autistic Advocate, Viv Dawes, which includes comprehensive information for professionals about understanding autistic burnout.

Balancing the budget

How can we support ourselves and others in maintaining energy levels?

One way to approach this is to start with a budget, which is the total amount of energy you have in a day. Assign a cost to each activity, which equates to how much energy is required. For example, cooking dinner might cost a small amount, while presenting to a peer group might cost more. The goal is not to spend more energy than you have available - to balance the budget, adjust activities accordingly, and incorporate planned rest periods to avoid deficits. Prioritise your tasks based on their importance and energy costs to ensure that these activities are accomplished without ‘overspending’.

Energy efficiency

Adopting strategies such as assistive technology can help reduce energy expenditure. Health apps can track activity levels, provide reminders for rest or activities, and encourage meditation and breathing exercises.

Time management apps help users organise their day, set reminders, and prioritise tasks, ensuring efficient energy use. Keeping notes, tasks, and to-do lists all in one place can free up brain space, taking pressure off having to remember everything.

Gaming can be a way to decompress, allowing players to immerse themselves in different worlds and stories and providing a temporary break from reality. Playing games can also give a sense of routine and structure, which can be comforting during times of uncertainty.

Mindful management

Managing energy efficiently can reduce stress levels and improve wellbeing and quality of life, and being mindful of how various activities impact our energy levels will help us make more informed decisions about allocating that energy throughout the day.

By acknowledging the unique energy expenditures we all face, we can create a more supportive environment for everyone.

For more strategies, skills and advice for managing wellbeing while studying, take a look at Booost’s in-app learner resources.