A burnout and capacity check-in
This is not about productivity. It is about noticing what your body had to give today.
Free · Log in a few taps · A report from 7 to 90 days, with a PDF
Sample reportLast 14 days
Capacity score by day
- Entries
- 14
- Avg capacity
- 61%
- Demand exceeded capacity
- 3
Average capacity score: 61% across 14 logged days.
01 · What you'll notice
What it keeps track of.
- Energy, clarity, and regulation today
- Sensory and social capacity
- Whether the day's demands matched what the body had to give
- The signals showing up today
02 · Why it helps
Something firmer than a hunch.
Burnout rarely arrives suddenly. It builds while you override your own signals to keep up. A daily capacity check-in puts those signals on the page: the days demands exceeded capacity, the signals that showed up, and the kind of rest you said would help. It is permission to plan around your real bandwidth instead of the bandwidth you wish you had.
03 · How it works
Three steps.
- Check in once a day across a few capacity dimensions: energy, clarity, regulation, sensory, social.
- Note whether today's demands fit what your body had to give.
- Watch your report for a slow slide toward empty.
04 · The thinking behind it
What it's built on.
Built for neurodivergent adults and teens learning to read their own capacity and interoceptive signals day to day. 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.
05 · Questions
Asked before starting.
Who is this capacity tracker for?
Neurodivergent adults and teens, and anyone learning to notice their energy and regulation day to day.
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 with one thing.
No credit card required.