Calculator
Formula used
This calculator converts each factor into a 0–100 subscore, where higher means healthier readiness. The overall readiness score is a weighted average:
Workload, sleep, and stress carry the most weight. Symptoms reduce readiness by lowering the symptoms subscore. Bands: 80–100 strong, 60–79 caution, 40–59 high strain, below 40 at-risk.
How to use this calculator
- Enter your typical week values, not a one-off day.
- Check any symptoms you’ve noticed in the last two weeks.
- Submit to see the overall score, strengths, and watchouts.
- Apply one or two actions from the recommendations first.
- Re-check weekly to see whether changes improve readiness.
Example data table
| Scenario | Hours | Sleep | Stress | Recovery | Control | Support | Meaning | Activity | Breaks | Symptoms | Readiness | Band |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Balanced week | 40 | 7.8 | 4 | 2 | 7 | 7 | 8 | 160 | 3 | 1 | 83.2 | Strong readiness |
| Crunch period | 55 | 6.2 | 8 | 0 | 4 | 5 | 6 | 60 | 1 | 4 | 43.8 | High strain |
| Recovery rebuild | 45 | 7.2 | 6 | 2 | 6 | 6 | 7 | 140 | 2 | 2 | 69.4 | Caution zone |
FAQs
1) Is this a medical diagnosis?
No. It estimates readiness based on common risk factors. If symptoms feel intense or persistent, consider speaking with a qualified health professional.
2) How often should I check my readiness?
Weekly works well. Use the same day and similar conditions. Small changes become easier to spot when you track trends consistently.
3) Why do workload, sleep, and stress matter most?
They strongly influence energy, recovery, mood, and performance. When these drift for weeks, other supports often cannot fully offset the strain.
4) What score should trigger action?
Below 60 suggests you should adjust something now. Below 40 suggests urgent recovery steps and support. The recommendations point to the lowest areas first.
5) Can I use this for a team?
You can, but keep it voluntary and anonymous. The goal is better work design, not judgment. Focus on workload patterns, recovery time, and support systems.
6) What if I cannot reduce my hours?
Protect sleep, schedule downtime, and increase micro-breaks. Also negotiate scope, deadlines, or meeting load. Even small changes can raise readiness.
7) Why include symptoms?
Symptoms indicate how your body and mind are responding. They do not prove burnout, but repeated symptoms are a strong signal to pause and recover.