Enter your work and recovery details
Fields marked with an asterisk are recommended for accurate scoring.
Example data table
| Scenario | Hours | Overtime | Deadlines | Control | Support | Sleep | Recovery | CSI | Category |
|---|---|---|---|---|---|---|---|---|---|
| Analyst in stable team | 40 | 2 | 3 | 7 | 8 | 7.5 | 9 | 22.4 | Low |
| Coordinator in peak season | 52 | 10 | 7 | 5 | 6 | 6.5 | 6 | 56.8 | High |
| New manager, unclear scope | 55 | 8 | 6 | 3 | 5 | 6.2 | 4 | 67.1 | High |
| Remote role, heavy messaging | 46 | 5 | 5 | 6 | 7 | 7.0 | 7 | 38.9 | Moderate |
| Crunch project, low recovery | 62 | 14 | 9 | 4 | 5 | 5.8 | 2 | 82.6 | Very High |
Values above are illustrative. Your score depends on the full driver mix.
Formula used
The Chronic Stress Index (CSI) converts key work and recovery drivers into a 0–100 risk score. Each driver is normalized, then combined into five dimension scores: Workload, Autonomy, Support, Health, and Recovery.
- Workload (25%): hours, overtime, deadlines, commute, and after-hours messages.
- Autonomy (20%): schedule control, role clarity, and breaks.
- Support (15%): manager and peer support.
- Health (20%): sleep and weekly exercise.
- Recovery (20%): recovery hours and recent time off.
Higher values mean higher chronic stress risk. The calculator uses practical baselines (e.g., 7–9 hours sleep, 3 breaks/day, and 8 recovery hours/week).
How to use this calculator
- Enter your typical week, not your best week.
- Submit to view the CSI score and driver breakdown.
- Focus on the top two drivers first.
- Recheck weekly to confirm changes are working.
- Download CSV or PDF to document your progress.
Interpreting results for career planning
Tip: Use the breakdown to compare roles or teams, then set boundaries, request clarity, or prioritize a healthier position.
Why a chronic stress index matters at work
Chronic stress erodes focus, decision quality, and career satisfaction before burnout appears. This calculator converts day‑to‑day strain into a single 0–100 score, making it easier to compare roles, teams, or seasons across different career stages today. A higher score signals sustained load, weaker recovery, or both. Use it as an early warning indicator for planning conversations, workload resets, or role changes when weeks feel “normal” yet draining.
Inputs that typically raise long‑term risk
The model covers five practical areas. Workload reflects hours, overtime, urgent deadlines, commuting time, and after‑hours messaging. Autonomy considers schedule control, role clarity, and the ability to take short breaks. Support combines manager and peer backing during pressure spikes. Health looks at sleep stability and weekly movement. Recovery measures dedicated recovery hours and recent time off, because downtime prevents compounding.
How the score is calculated
Each input is normalized to a 0–100 risk scale using clear baselines. Sleep below seven hours increases risk quickly, while three exercise days per week reduces it. The calculator computes five dimension scores and combines them with weighted importance: Workload 25%, Autonomy 20%, Support 15%, Health 20%, and Recovery 20%. Categories map to Low (0–25), Moderate (25–50), High (50–75), and Very High (75–100).
Turning results into career decisions
Start with the top two drivers shown on your report. If Workload dominates, negotiate scope, reduce overtime, and limit after‑hours response expectations. If Autonomy is highest, ask for clearer priorities, decision rights, and protected focus blocks. If Support is weak, request a feedback cadence and backup coverage. Health and Recovery drivers often improve with small weekly commitments: consistent sleep timing, short activity sessions, and scheduled recovery hours.
Tracking trends and setting targets
Recalculate weekly using your typical week, not a best week. A drop of 5–10 points over two to four weeks is meaningful and usually reflects changed boundaries or better recovery. Use downloads to document progress for coaching or performance discussions. As a target, keep CSI under 50 for most months, allowing short spikes during launches only when recovery time is pre‑scheduled.
FAQs
What does the CSI score represent?
CSI is a 0–100 estimate of chronic stress risk from work and recovery drivers. Higher values suggest sustained strain, weaker support, or insufficient recovery time across recent weeks.
Is this a medical diagnosis?
No. It is a planning and reflection tool, not a diagnostic test. If stress feels overwhelming, persistent, or unsafe, contact a qualified clinician or local support services.
How often should I recalculate?
Weekly is ideal. Use your typical week and track the trend. Meaningful improvement often appears as a steady 5–10 point drop over several weeks.
Why can two people with similar hours get different scores?
Hours are only one driver. Autonomy, support, sleep, exercise, recovery hours, commuting time, and after‑hours messaging can raise or lower risk even when workloads look similar.
What is a good target range for career sustainability?
Aim to stay under 50 most months. Short spikes can happen during launches, but plan recovery time in advance and prevent High or Very High scores from becoming your baseline.
How do CSV and PDF downloads help?
Downloads create a dated record of inputs, scores, and recommended actions. They are useful for coaching, self‑reviews, and discussions about workload, boundaries, or role changes.