Or just don’t worry about carbon and ride.
Headset adjustment just needs the same usual hand tighten by feel. Top bolt you’re drawing up pressing top and bottom in a metal insert in the head tube anyway. You might have a carbon steerer though, but just don’t go crazy. Do up stem bolts enough until stem doesn’t move. I do the same with things I clamp to carbon bars.
I do have a torque wrench but for the low end I don’t trust the wrench after snapping a bolt to spec. It may have been to do with thread lock changing the torque requirement or just wrench out of calibration. I’ll use it occasionally but if I’m thinking, surely that’s enough by now, then I stop!
Seatposts – if the post isn’t carbon but frame is, I wouldn’t worry too much as the post itself will prevent crushing the carbon from over torque. Unless you went really crazy. Even a carbon post will likely do the same as they’re designed for the forces involved.
Bigger problem is alloy post in carbon frame and resultant bonding. Use carbon assembly paste on it.