Practice
Low-Demand Regulation Menu
Small ways back toward your window, sorted by how many spoons they take.
In burnout, the usual advice (a workout, a full routine, a night out) can cost more than you have. Start with the cheapest thing that helps. Use your senses as a guide, and cross out anything that doesn't fit you.
The worksheet, as designed. The same content is written out below.
See page 2
The menu
Brain Library · Guide
Zero spoons (lying down is fine) · One spoon (small and close by) · Two spoons (a little more energy)
Sound
- Zero spoons: Earplugs or noise-cancelling headphones
- One spoon: One familiar song or brown noise on repeat
- Two spoons: Music that matches your mood, then shifts
Light & sight
- Zero spoons: Close your eyes; dim the lights
- One spoon: Sunglasses or a cap, even indoors
- Two spoons: Watch something slow: water, trees, clouds
Touch & pressure
- Zero spoons: A heavy blanket or a pile of cushions
- One spoon: Hold something soft, cool or textured
- Two spoons: A warm shower or bath
Movement
- Zero spoons: Lie flat on the floor or bed
- One spoon: Rock, sway, bounce: stim on purpose
- Two spoons: A short, slow walk
Temperature & taste
- Zero spoons: Sip something cold through a straw
- One spoon: Cool water on wrists; a warm drink
- Two spoons: A "safe food" snack you don't have to think about
People
- Zero spoons: Be alone without explaining
- One spoon: Send a pre-written text or one emoji
- Two spoons: Quiet company or side-by-side time
When even zero feels like too much: you don't have to do anything. Lying still somewhere quiet counts.
Flooded (too much)? Try less input first. Offline (too little)? Try gentle warmth and movement.
Make It Yours
Fill in what works for your senses, while you have a little energy to choose.
| Zero spoons · lying down is fine | One spoon · small and close by | Two spoons · a little more energy | |
|---|---|---|---|
| Sound | |||
| Light & sight | |||
| Touch & pressure | |||
| Movement | |||
| Temperature & taste | |||
| People |
If you're in crisis or thinking about ending your life, please reach out now: in the US, call or text 988; elsewhere, contact your local emergency or crisis line.
Sources and credits. Spoon theory comes from writer Christine Miserandino ("The Spoon Theory," 2003). Everyone's senses differ: what calms one person can overwhelm another. Nothing here is required. For education, not medical advice.