How to work with your capacity instead of against it
If you’re a coach who’s been doing this work for a while, this may sound familiar:
You keep trying to level up → You set bigger goals → You push yourself to do more and do it better = And yet, somehow, there never seems to be enough time in the day.
Over time, this often turns into something subtle but exhausting: unrealistic daily expectations. When you’re honest with yourself, you expect more from each day than a human being can reasonably deliver.
You’re a high achiever.
You can get a lot done.
You have gotten a lot done.
But when you don’t hit the full list every single day, it can drain your energy and confidence.
When ambition turns into pressure
I recently worked with a client who set very aggressive outreach goals.
Mondays were for one kind of outreach. Tuesdays for another. Wednesdays for something else. The plan looked great on paper.
Then life happened.
A virus came to call, energy dropped, focus disappeared. One small disruption knocked the entire plan off track. Instead of adjusting, my client became frustrated. That frustration did more damage than the illness itself.
Unfortunately, this is common. When you’re already carrying a full plate, illness, stress, or unexpected life events can trigger self-judgment that makes recovery harder.
Introducing the idea of desired capacity
Here’s an alternative way to think about your work and energy:
Desired Capacity.
We all have a capacity (what we’re capable of producing at full speed). But we also have a desired capacity (the level of output that allows us to feel grounded, consistent, and well.)
Your desired capacity might be higher than your current one. Or it might be lower. Both are valid.
For me, my desired capacity is intentionally lower than what I can do. Over the years, I became very good at getting a lot done. But it came at a cost.
Capacity is not just about time, it’s about energy
I recently saw a LinkedIn post from a colleague describing how attending a specific event increased her capacity because it gave her energy rather than draining it.
That distinction matters.
Capacity isn’t just about hours in a day. It’s about
what restores you,
what depletes you, and
how consistently you can show up …..without burning yourself out.
When you work from your Desired Capacity, you stop asking, “How much can I push?” and start asking, “How do I want my life and business to feel?”
Why winter is the perfect time for this reflection
Right now, we’re in what I call a wintering phase – a quieter, more inward season. In the group I’m currently running (The Sacred Spiral Success Year), we’re not pushing for massive growth. We’re identifying a few small, meaningful focuses that will support us now and prepare us for spring.
When spring arrives, there will be momentum. There will be action. There will be another opportunity to join the group in April.
And: winter is for discernment.
This is the time to ask yourself:
- What is my desired capacity right now?
- What level of effort feels supportive rather than punishing?
- What am I willing to release so I can regain control?
Choosing your yeses and nos with intention
When you experiment with capacity something powerful happens.
- You regain control of your time.
- You regain control of your business.
- You regain control of your yeses and your nos.
And when that happens, everything feels more aligned. Growth doesn’t disappear. It becomes sustainable.
PS: When we get busy, it’s easy to forget ourselves. This video is a gentle reminder to pause, nourish your body, step outside, breathe, and release the tension you’ve been carrying. Watch
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