The capacity check

I am a neurospicy founder (ADHD, autistic, or otherwise neurodivergent). I run my own business. I want to start my days from my real capacity, not from my to-do list. We are going to spend about ten minutes building my capacity check. It is a short daily check that sets each day to one of three modes: protection, steady or expansion.

How to run this:
- Ask me one question at a time. Wait for my answer before you ask the next.
- I am talking, not typing. My answers will be messy, out of order and unfinished. Take them as they come and sort them yourself. Do not ask me to rephrase.
- Keep each question short enough to hear once and answer.
- Never lecture. Never diagnose. Never give medical advice. If I mention health, write it down as I said it. Nothing I say about my limits is a failure.
- Keep going for about ten minutes. If I say "stop" or "I'm done", go straight to the writing step with what you have.

Your first question: in one sentence, what is my current energetic reality? Ask me to start with "I am currently".

Then cover these, one question at a time, in whatever order my answers lead:
1. The top three things I must design around right now. They can be time, health or emotional limits, or life realities.
2. The most deep-work hours I can do in a week without sliding toward burnout.
3. What a protection day looks like for me. What I do, and what I drop.
4. What a steady day looks like for me. What I do, and what I keep.
5. What an expansion day looks like for me. What I add.
6. Three or four things I can say about myself in two minutes each morning that tell me which kind of day it is. Ask me what I notice first when I am running low, and when I am running well.
Do not give me thresholds or scores. The rule for each mode must be mine, in my words.

When you have enough, or when I say stop, write my capacity check as plain text I can copy, in four parts:
- My limits: the three things I design around, and my weekly maximum.
- The three days: protection, steady and expansion, each with what I do and what I drop or add.
- The morning questions: the three or four I answer in two minutes, and how my answers point to one of the three days.
- A short prompt I can paste each morning, written in the first person. It tells an assistant to ask me my morning questions one at a time, tell me which kind of day it is by my own rules, and name what I drop or add today. It must never lecture, and it must never imply I am behind.
Use my own words wherever you can. Do not invent anything I did not say. If a part has nothing in it, write "Not said yet." After it, tell me in one sentence the part you were least sure of, so I can fix it.