Neurodivergent Capacity Check-In
PAUSE · NOTICE · SUPPORT
Neurodivergent Capacity Check-In
Check how much your senses, emotions, tasks and need for recovery are asking of you today. This can help you choose support that better fits the capacity you actually have.
Capacity can change from day to day.
You do not have to wait until you are completely overwhelmed before making things easier.
BEFORE YOU BEGIN
Give yourself a moment to settle
You do not need to feel perfectly calm. You will usually get a clearer check-in if you are not rushing. If you can, make a cup of tea, get comfortable, notice the room around you and take a few slow breaths.
Answer for how things feel right now, not how you think you should be coping.
YOUR CHECK-IN
WHAT MAY HELP TODAY
A GENTLE REMINDER
LEARN THE PROPER TERMS
Words you may hear
We use everyday language first. These terms can help you recognise language used in neurodivergent, psychology and support resources.
Sensory load: how much sound, light, movement, texture or other input your brain is processing.
Masking: hiding, suppressing or changing natural responses or behaviour to appear more socially expected.
Executive functioning: skills used to start, plan, organise, remember, switch tasks and make decisions.
Emotional regulation: the ability to notice, manage and recover from emotional responses.
Body doubling: doing a task while another person is present, which can make starting or continuing easier for some people.
Shutdown: a state where thinking, speaking, moving or interacting may become much harder when the system is overloaded.
Neurodivergent burnout: longer-lasting exhaustion and reduced capacity associated with sustained demands, stress, masking or insufficient recovery. This check-in does not diagnose burnout.
YOUR DASHBOARD
Keep this check-in
Save a private snapshot of today's capacity check-in in this browser so it can appear with your other Stardust Self tool results.
This reflective tool does not assess or diagnose ADHD, autism, burnout or any health condition. Capacity can change throughout the day. Seek professional support if difficulties are persistent, severe or affecting your safety or wellbeing.