Calibrating Half-Capacity

Review yesterday’s movement and adjust.

Check-In

• How did you feel 2 hours after yesterday’s movement?
• How did you sleep?
• How did you feel this morning?
• Any crash or excessive fatigue?

Interpreting Results

If you felt good (same or better at all checkpoints): You found your level, or could even go slightly more. But don’t rush to increase - stay here for now.

If you felt slightly depleted 2 hours later: Probably okay, but monitor. Some people feel temporarily tired before the energizing effect kicks in.

If you crashed, slept poorly, or felt significantly worse the next day: You went too hard. Scale back today.

Half-Capacity Is a Ratio, Not a Fixed Distance

Your capacity isn’t the same every day. Bad sleep, stress, illness, being underfed, hormonal cycle, emotional weight — all of these change what your body can actually do today.

Half-capacity means half of today’s capacity. Not half of your best day. Not half of last Tuesday.

Some days half-capacity is a 20-minute walk. Other days it’s 5 minutes, or just moving through the kitchen. Some days the body is ready for more and half is comfortably vigorous. The ratio stays the same; the absolute output shifts.

Recalibrate each time. Check in with your body first:

• How did I sleep?
• How much energy do I actually have right now?
• Where’s my body at today?

Then move at half of that.

The mistake is locking in an absolute number (“I walk 15 minutes”) and pushing through even when today’s capacity is lower. That’s how half-capacity quietly becomes 90% on a hard day — and that’s how crashes come back.

Let the Body’s Signals Tell You

You estimated your capacity before starting. You might be wrong. The body will tell you the truth once you’re moving.

Watch for the physical signs that you’ve reached half:

• Light sweat starting on forehead/nose
• Breathing elevated but you can still easily talk
• Heart rate up but not pounding
• Slight warmth building in the body
• That clear “I could do more, but this is enough” feeling

When these show up, that’s your half for today — even if it came sooner than you expected. Stop. Don’t push through to what you thought your half was this morning. Your projection was a guess; the body’s signals are the actual data.

Today’s Practice

Do another half-capacity session. Adjust based on yesterday’s feedback.

If yesterday was right: repeat at same level. If yesterday was too much: reduce by 25-30%. If yesterday felt too easy AND you had great energy: you could increase slightly, but don’t jump too much.

Continue tracking 2-hour and next-day response.