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Capacity Assessment
1. When life becomes demanding, how easily can you return to a sense of steadiness afterward?
I stay activated or depleted for a long time.
I eventually recover, but it can take quite a while.
I can usually find my way back to steadiness.
I notice activation early and know how to support my recovery.
2. How aware are you of what your body is telling you when you’ve reached your limit?
I usually notice only after I’ve pushed too far.
I sometimes notice the signs, but often override them.
I generally recognise when my capacity is getting low.
I can recognise and respond to my body’s signals early.
3. How comfortable are you saying no when something exceeds your available capacity?
I often say yes even when I don’t have the capacity.
I struggle with it, especially when someone may be disappointed.
I can usually set a boundary when I need to.
I can communicate my limits without abandoning my own needs.
4. When support, care, praise, or an opportunity is offered to you, how easy is it to receive it?
I tend to minimise, reject, or feel uncomfortable receiving.
I can receive sometimes, but often feel I need to give something back.
I can usually receive without too much resistance.
I can receive support and allow it to contribute to my capacity.
5. When you have an important decision to make, how much do you trust yourself to know what is right for you?
I frequently look outside myself for the answer.
I have a sense of what I want, but often second-guess myself.
I generally trust my judgement while remaining open to information.
I can listen inwardly, consider what matters, and make decisions I can stand behind.
6. How often do you find yourself continuing to perform, achieve, or take responsibility after you already know you need to stop?
I regularly push beyond my limits.
I notice it happening quite frequently.
It happens during particularly demanding periods.
I can usually recognise when continuing is no longer sustainable.
7. How much space do you have for your own needs while staying connected to the people around you?
I often lose myself in other people’s needs or expectations.
I notice this pattern but still struggle to change it.
I can usually care for myself while remaining connected.
I can stay connected without abandoning my own needs, values, or limits.
8. How easy is it for you to rest without feeling that you should be doing something productive?
Rest often brings guilt, discomfort, or a sense that I should be doing more.
I can rest, but often feel I need to earn it first.
I can make room for rest, although it can still be challenging.
I understand rest as part of sustainable capacity, not something I need to earn.
9. When circumstances change unexpectedly, how able are you to adapt without losing your sense of yourself?
Change can quickly overwhelm my ability to respond.
I can adapt, but usually need significant time or support.
I can adjust and find my footing most of the time.
I can respond to change while staying connected to what matters to me.
10. When you have more capacity available, how willing are you to use it for growth rather than immediately filling it with more demands?
I tend to use any available capacity to catch up or take on more.
I can create space for growth, but often return to old patterns.
I can use increased capacity intentionally.
I can expand without turning growth into another demand to perform.
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