The Spell Slot Theory: A D&D-Inspired Way to Talk About Neurodivergent Energy
If you have ever heard of the Spoon Theory, you may know that it is a popular way to explain energy management when you’re living with a chronic illness, mental health struggles, or neurodivergence. The idea is simple: every task takes a “spoon,” and you only get a limited number of spoons per day. Once you’re out of spoons, you’re out, and have to wait till the next day for them to replenish.
But what if we swapped the spoons for spell slots?
You might’ve seen people online comparing “spoons” to “spell slots” in Dungeons & Dragons. In D&D, spellcasters don’t have endless magical power. They only have a certain number of spells they can cast each day. The spells are broken into “spell slots,” and once the caster has used them, they’re gone. Some spells cost very little, while others require higher-level slots, draining more of their magical reserves. Once the caster is out of spell slots, they have to recover them with a Long Rest.
It’s a fairly well-known framework that makes sense of something that so many of us experience but struggle to explain. So let’s dig into more about how it works, and why it might be a good way to understand energy management as a neurodivergent TTRPG player.
What Spellcasting Looks Like in Real Life
Most people don’t see the invisible work we’re doing just to function. Getting dressed might cost a level one spell slot. Attending a meeting at work could be a level three. Cooking a meal, navigating a social event, dealing with conflict, filling out a form you’ve been avoiding for weeks? Each of these can drain your available magic depending on how your day is going.
Some days, you might wake up with a pretty solid set of spell slots and a sense of “I can do all the things.” Other days, you wake up already running on fumes. Higher spell slots are missing, the mental dice are rolling all ones, and the only thing you’ve got left are survival cantrips (spells that can be cast without using spell slots or requiring preparation).
The cost of “pushing through” when you’re out of spell slots? That’s when burnout hits. When you keep casting spells you no longer have the resources for, it doesn’t just affect your energy, it starts affecting your health, your mood, your relationships, and your ability to function the next day.
The Power of a Long Rest
In the game, in order to recover your spell slots you have to take a Long Rest. This is not just a five-minute break, but rather a full, intentional 8-hour pause. That means time away from pressure, a safe environment, and real recovery. For us, rest can look like solitude, comfort shows, stimming, body-doubling, or simply letting go of the day’s expectations. The key is recognizing that rest isn’t earned after productivity, rather it’s essential to allow us to be functional in the first place.
You’re Not Lazy. You’re Just Out of Spell Slots
If you’re feeling low-energy or burned out, it doesn’t mean you’ve failed. It doesn’t mean you’re broken. It means you’ve been casting spells all day, all week, maybe all month, and it’s time for a Long Rest.
Take off the armor. Put down the staff. Light a candle in your mental sanctuary and let yourself recharge.
And the next time someone asks why you didn’t get more done today, just tell them the truth:
“I ran out of spell slots.”