System + Soil

3-Minute Capacity Check-In

A short pause to name what you have, make today more workable, and choose one kind next step.

1. Prompt 01

   Name the capacity you have.

   Right now, I have capacity for…

   Choose a few honest words. A little, some, or almost none all count.

2. Prompt 02

   Make the day smaller.

   The smallest useful version of today is…

   Let the full version go for now. Name the version you can actually meet.

3. Prompt 03

   Decide what can wait.

   This can wait without becoming an emergency…

   Set down one expectation, task, or reply that does not need your attention today.

4. Prompt 04

   Choose one kind next step.

   One kind next step is…

   Pick something clear and small enough to begin without negotiating with yourself.