When you’re already living at 95% capacity, it doesn’t take much to push you to 100%. Instead of giving you a generic regulating technique, this Reset guides you through discovering what's draining you, and what to do about it.

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1. What feels most demanding in life right now?

Take a moment to think about everything currently requiring something from you: work, parenting, decisions, deadlines, relationships, finances, caregiving, uncertainty, responsibilities.

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2. How available do you feel to meet those demands?

Think about your physical energy, mental clarity, emotional bandwidth, recovery, support.

• 1–2: I’m running on empty

• 3–4: I’m getting by, but there isn’t much left

• 5–6: I have some capacity, but I’m stretched

• 7–8: I feel fairly resourced

• 9–10: I have plenty available

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3. Which type of load feels MOST significant for you right now?

Physical Load

• Pushing through when I need rest

• Not making space for what my body needs

• Keeping a pace that’s draining me

Mental Load

• Circling around a decision

• Carrying unfinished tasks in my mind

• Giving attention to something that can wait

Emotional Load

• Holding myself to unrealistic expectations

• Avoiding something I need to feel

• Worrying about something I can’t control

Relational Load

• Carrying responsibility for someone else’s feelings

• Avoiding a conversation I need to have

• Carrying something I could ask for help with

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YOUR RESET

What do you need to release this drain?

The underlined options are clickable—choose one to watch the corresponding video.

CLOSE IT

Finish the open loop. Make the decision. Send the email. Schedule it. Complete the thing that keeps taking up mental space.

DROP IT

Stop carrying what doesn’t need to be carried. Release the expectation. Stop taking responsibility for what isn’t yours. 

DEFER IT

It matters—but not right now. Give it a specific time or place so your brain can stop trying to hold it today.

CHANGE IT

Change the expectation, boundary, commitment, timeline, standard, environment, or decision.

SHARE IT

Ask. Delegate. Tell someone. Let someone help. Let yourself be known. Let someone carry a piece of it with you.

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ONE LAST THING

Keep ending up back at 95%?

If you’re constantly recovering from overwhelm only to find yourself right back above capacity…

there may be a larger pattern underneath it.

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That’s the deeper work I do through Capacity Code.

I’ve opened a few complimentary 20-minute Capacity Conversations.

What would change if 95% stopped being your normal?​​

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