I am almost brutal when digging up and repotting a capensis. They pop up in a lot of my other CPs and window boxes. I jam a fork in the soil underneath and pry it up. Some of the roots may tear, but they all have recovered quickly and nicely. Then I push and fold all the leaves upward and hold it that way while moving it around to minimize soil, etc., sticking all over the leaves. Still holding it that way, I set it the root part in a pot filled halfway up with damp long fiber moss. Then I slowly and gently pack damp pieces of the sphagnum around it until it can stand up by itself. The I water it from the top and set it in shade/partial sun for a few days.
With small sundews like rotundifolia, I pluck them out and lay on top of the sphagnum in the new pot and just water it in all around with an old ketchup bottle - the kind with the pointy tip.
Hope this helps.