Self-assessment
Capacity check
This capacity check is not about what you can do in theory. It looks at how much room remains after ordinary life has happened, and where a week gets stuck: organisation, daily basics, sensory load, or recovery.
- About 7 minutes
- 24 questions
- Not a diagnosis
Your answers stay in this browser.
Read more about this test first
These questions were written for people who often try to keep a week going when it already feels nearly full. They can help name what is getting stuck in practice, but cannot tell you what is medically causing it.
- 24 questions, one at a time
- See where pressure builds in your week
- Make notes for a conversation
- This check cannot diagnose you
What this check explores
Day-to-day functioning is wider than productivity. This check therefore looks at getting started and keeping track, handling basic tasks, sensory load and boundaries, and the buffer that remains after an ordinary week. The areas stay separate: the same full week may get stuck on noise for one person, and on admin or recovery for another.
Organisation & starting
Mental room to choose, begin, and switch.
Daily basics
Room for appointments, practical tasks, and self-care.
Sensory load & boundaries
Noticing what comes in and being able to adjust.
Work, study & participation
Room for recurring roles and commitments, with recovery afterwards.
Recovery & buffer
What rest gives back and what remains for the unexpected.
Making the result useful
Choose the area that felt most familiar and find one repeating moment, not a solution for your whole life at once. It might be shopping after work, a full inbox, or commitments without recovery time.
Make the next step smaller than your first instinct. Move one commitment, simplify one task, ask for one adjustment, or put one rest point earlier in your day.
Does recovery feel especially out of reach, or do you stay depleted for a long time after pushing through? The autistic burnout quiz and recovery plan can help you look at that pattern more closely.
Frequently asked questions
Is this a burnout test?
No. This check looks broadly at the room you currently have for daily life. High pressure can sit alongside burnout, but also sleep loss, illness, grief, stress, an environment change, or something else. The autistic burnout quiz looks more directly at loss of recovery.
What does capacity mean here?
Not your worth, willpower, or what you could manage on a good day. It means the room you have right now for organisation, daily basics, sensory demands, and recovery. Compare it mainly with your own usual baseline.
Why is there no fixed final score?
A number would suggest more certainty than these questions can offer. The sections show where pressure is landing, so you can choose one realistic place to regain some room.
When is it worth asking for support?
Speak to a doctor or clinician when there is a clear, lasting drop from your usual level, or when eating, sleep, personal care, safety, or essential commitments are no longer manageable.