A capacity check-in to catch burnout early
This is not about productivity. It is about noticing what your body had to give today, before the tank hits empty.
Free to start · about 30 seconds to log · your data stays private
What you’ll notice
- Energy, clarity, and regulation today
- Sensory and social capacity
- Whether the day's demands matched what the body had to give
- The early signals that usually come before a crash
Why it helps
Burnout rarely arrives suddenly. It builds while you override your own signals to keep up. A daily capacity check-in helps you read those signals sooner: the days demand outpaced capacity, the patterns that drain you, the rest that actually refills the tank. It is permission to plan around your real bandwidth instead of the bandwidth you wish you had.
How it works
- 1
Check in once a day across a few capacity dimensions: energy, clarity, regulation, sensory, social.
- 2
Note whether today's demands fit what your body had to give.
- 3
Watch your report for the slow slide toward empty, so you can rest before the crash, not after.
The thinking behind it
Built for neurodivergent adults and teens learning to read their own capacity and interoceptive signals before burnout. It is a self-awareness tool, not a clinical assessment, and it never frames a low-capacity day as a failure.
Specthrive’s trackers are developed with a licensed clinical counselor (LPCC) on our founding team.
Frequently asked questions
Who is this capacity tracker for?
Neurodivergent adults and teens, and anyone learning to notice their energy and regulation before they hit burnout.
Is it free?
Yes. Create a free account and start your daily check-in.
Is this the same as a spoon tracker?
It is a close cousin. Spoon theory describes limited daily energy, and this tracker helps you notice and plan around yours across several dimensions.
Start noticing the patterns, gently
Create a free account, add this tracker, and log your first entry in under a minute. No pressure, no streaks to keep.
Looking for something else? Browse all free trackers