About This Tool
The Capacity Check
A weekly self-leadership tool designed to help you understand where your energy is going, where your support is thin, and where you most need to protect your ability to recover.
What Is the Capacity Check?
The Capacity Check is a 15-question weekly check-in that takes about 5 minutes to complete. It is not a clinical assessment and it is not a diagnosis. It is a structured way to pause, look honestly at your week, and get a clear picture of where your capacity stands across three areas of life: your work and career, your relationships and home, and your personal wellbeing.
Each section asks five questions about energy drain, emotional load, time pressure, available support, and your opportunity to recover. Your answers are scored and combined to surface the area that most needs your attention this week — along with a suggested action you can take right now.
This tool is built on the belief that self-awareness is the foundation of self-leadership. You cannot manage what you cannot see. The Capacity Check helps you see it.
How to Use It
1. Sign in and start your check-in
Create a free account using Google, Facebook, Microsoft, Apple, or email. Your data is private and stored securely. Once signed in, click "Start Your Check-In" from the dashboard or home page.
2. Answer honestly — based on this week
Work through three sections: Work & Career, Relationships & Home, and Personal Wellbeing. Each section has 5 questions. Use the slider to rate how each dimension feels right now. Answer based on how this week actually feels, not how you wish it felt.
3. Review your results
After completing all 15 questions, you'll see your weekly snapshot: your Energy Balance, Support Indicator, and Recovery Space — plus your primary focus area and highest leverage point for this week.
4. Choose an action
Select one of three action types — Reduce (lighten the load), Ask (close a support gap), or Protect (guard your recovery time). Each action comes with a specific, practical commitment you can make this week.
5. Use the AI Action Planner (optional)
The built-in AI assistant can help you draft a message to a colleague, create a boundary script, or build a simple recovery plan based on your results. Available to all users.
6. Download or save your plan
Export your action plan as a PDF from your dashboard. Capacity Plus subscribers can also track their results week over week and see patterns over time.
A Note on "Running Hot"
If the tool shows a "Running Hot" warning, it means most of your answers across multiple sections landed in the middle of the scale. That is worth paying attention to. Many people who are quietly burning out — or approaching it — live in the moderate range. Everything feels manageable, but nothing feels good. The tool is designed to name that pattern so you can decide what to do with it.
This is not a diagnosis. It is an invitation to look more closely.
Who Built This
The Capacity Check is a PluggedIn tool, powered by the Lets Change Forward Foundation and inspired by the Queen Beauty Podcast. Proceeds from Capacity Plus subscriptions help expand access to wellness and mental health support for individuals and families in need.
PluggedIn tools are built for people who are doing the work of adulting — carrying real responsibilities, showing up for others, and trying to stay well while doing it. This tool exists to help you stay ready, self-aware, and self-led.