A practical tracking playbook for daily SC scoring, capacity-aware task routing, and longitudinal pattern recognition. All entries are stored locally on your device only.
This workbook operates as a voluntary, non-diagnostic, non-clinical planning heuristic for individual self-regulation and workflow accommodation. All self-reported scores are personal planning inputs only — not clinical measurements. It does not function as a medical device, clinical decision tool, or performance management classifier. This tool must never be used for employment decisions or fitness-for-duty determinations. Scores carry inherent self-report variance and should be treated as directional planning inputs rather than precise capacity readings.
Operational Principle
Capacity is the hidden variable that explains why equal effort does not produce equal outcomes. This workbook makes that variable visible over 30 days — not as a measurement, but as a voluntary planning practice for pattern recognition over time.
1
Day 1 Blueprint
Capacity Environment Roadmap
Prompt 1.1
List the top 3 recurring unplanned interruptions that fragment your focus loops daily.
Think: unscheduled messages, notifications, reactive meetings, or communication patterns that pull you away from deep-focus work. These are candidates for your Batch Communication Window architecture.
Prompt 1.2
What is your primary source of meaning friction — tasks or obligations that feel incongruent with your values or identity?
Meaning friction occurs when task demands conflict with autonomous motivation (Deci & Ryan, SDT). High meaning friction increases the ABC (Affective Burden Coefficient) and raises the activation cost of task initiation, even when physical and cognitive capacity are available.
Prompt 1.3
What is your primary source of sensory friction in your current workspace?
Sensory friction (SFV) includes ambient noise, notification density, visual clutter, and uncontrolled interruption load. Reducing SFV before beginning focus blocks reduces attention residue accumulation (Leroy, 2009).
SC Capacity Tier Reference — Formula: SC = (MEI + ASI + PRS) − (ABC + SFV) + 7 · Range: 0–20 · Day-to-day fluctuations of 2–3 points are expected
17 – 20
Full Availability
Conditions may suit higher-demand work. Consider a protected 90-min focus container and reduced real-time communication.
12 – 16
Baseline Availability
Proceed with standard project tasks at standard pacing.
7 – 11
Conservation State
Restrict active tasks to low-friction administrative items. Use 20-minute single-track intervals.
0 – 6
Restoration State
Suggested reduction in higher-demand tasks. Protect time for renewal. Optional planning prompts only.
Guardrail: If MEI = 1 OR ASI = 1 → Workload-Reduction Guidance is active regardless of total SC score. Scale down active milestone expectations and route communications to asynchronous queue.
Workload-Reduction Guidance active. MEI or ASI is at critical baseline (1). Scale down active milestone expectations and route communications to asynchronous queue — regardless of total SC score.
Today's Capacity Routing Suggestion
Daily Observations & Capacity Notes
3
7-Day Longitudinal Review
Capacity Pattern Audit — Complete Every 7 Days
Week 1 Review — Days 1–7
1. How many days this week did Workload-Reduction Guidance activate (MEI = 1 or ASI = 1)?
2. On days your SC fell into Conservation or Restoration State, what was the dominant capacity variable?
3. What adjustments will you implement in your communication architecture or focus block structure to address this pattern?
4. What meaning-aligned or regenerative activities were present this week? (Broaden-and-Build Pillar 6)
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