Yeah, it's tough, especially while playing in multiple leagues that are each at their own pace. Best tool out there, in BELCo leagues, is the
Biggest Cap Hits page. I confess I don't use it a ton, but it's a pretty useful reality check on what makes sense as an offer to top-tier players and then on down from there.
The lingering weirdness there is that some contracts are negotiated with the AI as extensions, and some are result of human-and-AI free agency bidding, two different animals. But I've said my piece on that plenty of times - the right way to play this game multi-player is definitely with a meaningful cap crunch.