Notion template - Spoon Theory Energy Management

For people who benefit from pacing‑oriented day planning

🥄Spoon Theory Energy Management -

Notion template for daily planning with fluctuating energy – without overload.

This template helps you plan your day with a pacing-first approach: based on the energy you actually have available instead of an oversized to-do list.

It is designed for people who want to adapt their daily planning to changing energy levels, recovery, and capacity – for example during exhaustion, sensory overload, neurodivergence (e.g. ADHD), burnout recovery, fatigue, or simply during periods when your capacity fluctuates.

What the template shows you

At a glance, you can see:

* 🥄 your daily energy budget

* ⚡ the estimated energy costs of your activities

* 🔋 your remaining energy

* ✅ what you planned and what you actually completed

* 🟢 Battery, Status, and Warning as a quick check for your day

This helps you notice earlier whether your day is realistically planned – or whether it may be better to reduce tasks, schedule breaks, or intentionally leave some buffer.

Pacing-first instead of an endless to-do list

You enter your Recovery / Energy Score (0–100). The template uses it to calculate your planned daily budget.

Then, in Spoon Cost, you choose the activities you want to plan for today and mark them with Today. Once an activity is completed, you also mark it as Checked off.

The “Checked off: Total” view shows the total for your completed activities. Enter this number under Consumed for today.

Then the following update automatically: Remaining · Battery (Charge Level) · Status · Warning

So you can see your day at a glance.

What’s included

* 🥄 Spoon Tracker for Recovery, daily budget, and remaining energy

* ✅ Spoon Cost database for activities and their estimated energy costs

* 🔋 Daily Dashboard with Battery, Status, and Warning

* 📖 User Guide & FAQ with quick start instructions, term explanations, and practical tips

Adaptable to your everyday life

The included Spoon Costs are starter values – not fixed rules.

You can add activities, change categories, and adjust Spoon Costs based on your own experience. The same activity can require very different amounts of energy for different people – or even for the same person on different days.

The template uses a daily budget of up to 18 spoons to make different levels of energy demand easier to distinguish. These values can also be adapted to your own capacity.

No wearable required

You do not need an Oura Ring, Whoop, or any other tracking device.

If you already have a Recovery score from an app or wearable, you can use it. Alternatively, you can estimate your energy yourself in the morning. Guidance for this is included directly in the User Guide.

Ready in just a few minutes

Enter Recovery → choose activities → Today ✅ → Checked off ✅ → enter “Checked off: Total” under Consumed → read the dashboard.

After purchase, you will receive a PDF file with a direct link and QR code to the Notion template.

Open the PDF → duplicate the template into your own Notion workspace → create your first day.

Note about Notion

The template’s core functions can be used in Notion. However, a paid Notion plan is required to display all included charts.

On Notion’s Free plan, chart usage is currently limited to one chart per workspace.

This template is intended for personal use only. Sharing, publishing it as your own template, or reselling it is not permitted.

This template is intended solely for personal organization, reflection, and daily planning. It does not replace medical advice, diagnosis, therapy, or treatment.