Energy Pacing as Burnout Prevention Strategy
Post Written By: Lauren Wallace and Emily Myers - Student Interns at NDES in 2024-2025
What is pacing and why might it be helpful?
We have created this blog post to provide our neurodivergent identifying clients with pacing systems for avoiding overexertion and maintaining their well-being. Pacing consists of strategies that involve intentionally planning activities in order to prevent burnout.
Before learning all about pacing systems, it is important to understand the “Neurodivergent Boom-or-Bust Cycle” (Neff, n.d.). This cycle occurs when a neurodivergent individual intensely uses their internal resources (the boom part of the cycle) to the point of depletion (bust part of the cycle).
What does this cycle look like in neurodivergent folks?
Hyperfocus and hyperfixation → collapse
Hyperfocus can mean we forget to eat, sleep, use the bathroom, etc. because we are so afraid to lose that focus or not pick up on our bodies’ cues, but this could seriously impact our bodies for the rest of the week.
People pleasing
It can be hard to set boundaries and say no to others. This can lead to overexertion so as to not let someone else down.
Internalized ableism
Neurodivergent people often hold ourselves to neurotypical standards and end up in shame.
Interoception issue
Neurodivergent individuals may not receive the early signs of stress or fatigue, thus we may not realize we are fatigued or stressed until we are near a crash.
Why isn’t this cycle sustainable?
When we perpetually push ourselves beyond our bodies’ limits, it takes longer to recover each time and the burnout deepens.
This cycle sends our emotions on an unsustainable roller coaster.
Pacing systems are strategic plans for daily activities so that an individual can accomplish tasks while preserving their well-being
Why should we use pacing systems?
Helps us lead a more balanced life and prevent overexertion
Symptoms indicating over-exertion in activities can include physical symptoms such as pain, tension, and fatigue.
There can also be cognitive and psychological indicators such as having difficulty focusing and regulating emotions.
Managing energy is as crucial as time management for neurodivergent individuals.
Why does “pacing” work for neurodivergent folks?
Pacing systems turn something abstract (like energy) into something concrete and visual.
It provides language to talk with other people about our needs, which is a foundational step in self-advocacy.
It increases self-compassion through mindful check-ins.
Types of Pacing Systems: Energy Tracking, Traffic Lights, and Spoon Theory
Energy Tracking Pacing System
Throughout your day, reflect on and list activities/situations that drain yourself and/or give energy (Welshman, 2023).
Energy draining factors for neurodivergent individuals:
Activities of low-interest
Intense negative emotions
Physical state (poor sleep, chronic pain, hunger, overexertion in exercise)
Sensory overwhelm
Internal distractions (disorganized mental state where competing thoughts are holding attention)
Transitions to different tasks and environments
Over the course of a day, reflect on how your energy varies each hour and what task/situation is affecting your energy. Then create a plan that allows for a sustainable pace of energy depleting and restoring activities. Pairing energy restoring activities with energy depleting activities may balance energy exertion.
The Traffic Light System for Pacing
Activities have varying effects on our internal resources (e.g., our energy, motivation, overall well-being) (Royal Free London NHS Foundation Trust). Especially for neurodivergent and disabled folks who can easily overexert themselves, it is important to notice how activities rejuvenate and deplete our internal resources.
Within the traffic light system for pacing, activities can be categorized as red light, yellow light, or green light activities.
Red light activities - Activities that cause stress, pain, and/or fatigue
Examples:
For a person with chronic pain, using their computer may cause pain from repetitive clicking and typing so this would be a red light activity.
For an Autistic person, one red light activity might be going grocery shopping because of sensory sensitivities being overwhelmed.
Yellow light activities - Activities that do not cause any stress, pain, and/or fatigue
Examples:
This can vary for each person, but personally I think of listening to a podcast or collecting the mail.
Green light activities - Activities that decrease stress, decrease pain, and/or improve energy
Examples:
Eating your favorite foods, sleeping, taking a soothing bath, watching your favorite movie.
We can pace our activities by limiting red light activities and planning green light activities to enhance our well-being and ability to function in daily life.
Neurodivergent Adapted Spoon Theory
Originally created by Christine Miserandino to explain what it is like to live with a chronic health condition. Adapted by Cynthia Kim to be more tailored for neurodivergent individuals.
People start with a lower number of spoons (energy) if they live with a chronic health condition. People with CHC have to be more mindful of where they use their spoons as opposed to able-bodied individuals.
The adapted spoon theory proposes different types of spoons for various functions (i.e., executive functioning, physical activity, social, focus, sensory, and language) that can vary independently from one another.
The neurodivergent spoon drawer is often inconsistent, which can be a source of frustration and can lead to miscommunications with neurotypical folks.
Example: “If you have the energy to see your friends, you must have the energy to do your homework.”
Neurodivergent spoon theory can help us to better communicate about our experiences and needs–not all energy is created equal.
Try pairing an activity that requires a high level of spoons with something that recharges you.
Take a look at the neurodivergent spoon drawer graphic below. Parts of this graphic may or may not feel accurate for your neurodivergent identity and life circumstances.
In Detail Guide to Successful Pacing
Effective pacing considers:
Individual energy levels will vary at different times of day (ME/CFS & Fibromyalgia Self-Help, n.d.).
Are you a morning person, afternoon person, or a night person? It may be more productive to do energy/resource depleting tasks during those high energy periods.
Limiting energy/resource depleting activities per day
Experiment with what amount of high energy/resource activities feels right to you
Asking for help from others with tasks (that do not have to be completed by you) that would otherwise cause overexertion
If there is a task that a family member or friend can help you do that would otherwise cause you to meet your daily threshold, it may be worthwhile to delegate that task to another person.
Switching between energy/resource depleting activities to energy giving activities
This allows for a balanced schedule so that you are not doing too many depleting activities one after the other.
(See CFIDS and Fibromyalgia Self-Help Website for more details)
Implementation steps:
Select a pacing system that works for you: Choose one that resonates with personal preferences.
Energy inventory: Monitor energy input and output over a period.
Set goals: Define intentions for using a pacing system. What does energy management look like to you?
Create a schedule: Balance activities based on energy demands. Try to see if you can swap a more energy consuming task (e.g., reading a book) for a less energy consuming task (e.g., listening to an audiobook).
Prioritize self-care: Incorporate practices that recharge energy.
Mindful check-ins: Regularly assess energy levels.
Adjust as needed: Be flexible with the pacing system based on experiences. This is not one-size-fits-all. Do what works best for you.
Track progress: Keep a journal to reflect on energy management. You can use a physical journal, notes app, or draw out your energy levels each day.
Seek Support: If needed, seek guidance from professionals, support groups, or mentors who have experience using pacing systems.
Personal statement:
This article was written by two graduate student interns who are neurodivergent and/or have a physical disability.
References
Neff, M. A. (n.d.). How to use pacing systems to help with neurodivergent burnout. How to use pacing systems. Insights of a Neurodivergent Clinician. Retrieved October 30, 2024, from https://neurodivergentinsights.com/blog/how-to-use-pacing-systems
Neff, M.A. (n.d.). Spoon Theory For Autism and ADHD: The Neurodivergent Spoon Drawer. Neurodivergent Insights. Retrieved October 30, 2024, from https://neurodivergentinsights.com/blog/the-neurodivergent-spoon-drawer-spoon-theory-for-adhders-and-autists
10: Pacing | me/cfs & fibromyalgia self-help. (n.d.). Retrieved October 30, 2024, from https://cfsselfhelp.org/library/10-pacing
Royal Free London NHS Foundation Trust (n.d.). Royal free chronic fatigue service | the traffic light system. Retrieved October 30, 2024, from https://rfcfs.co.uk/Home/Energy-Management/The-Traffic-Light-System#Opt-In
Welshman, L. (2023, July 19). Adhd and energy management. Liz Welshman | ADHD Coach. https://lizwelshman.com/adhd-energy-management/