Spot early burnout signals before they escalate quietly. Balance workload, recovery, and support with clarity. Turn insights into boundaries, habits, and better career choices.
Use 0–10 ratings where 0 means “none/very low” and 10 means “extreme/very high”. For sleep, breaks, support, and control, higher is better.
| Scenario | Hours / Week | Sleep Quality | Exhaustion | Support | Days Off (30d) | Estimated Risk |
|---|---|---|---|---|---|---|
| Balanced role | 40 | 8 | 3 | 8 | 4 | Low |
| Peak project month | 55 | 6 | 6 | 6 | 2 | Moderate |
| Chronic overload | 65 | 4 | 8 | 4 | 0 | Severe |
Numbers are illustrative and not clinical thresholds.
This calculator converts each input into a 0–10 risk value, applies weights, and then scales the final result to a 0–100 score. Protective factors (sleep, breaks, support, control, clarity, recognition, time off) are reverse-scored so stronger protection lowers risk.
Interpretation bands: 0–24 Low, 25–49 Moderate, 50–74 High, 75–100 Severe.
Burnout risk rises when weekly hours, overtime days, and constant urgency stay high. In many roles, capacity strain appears when planned work exceeds available focus time by 15–25%. Tracking hours, overtime frequency, and workload pressure helps you spot that gap early. A sustained jump above your baseline often predicts more errors, slower delivery, and reduced creativity, especially when interruptions are frequent.
Emotional exhaustion, cynicism, and focus decline form a practical burnout triad. When exhaustion increases, detachment often follows, reducing collaboration and customer empathy. Focus decline may show up as rework, missed details, or longer task completion times. If these indicators trend upward together for several weeks, the likelihood of performance and wellbeing impacts grows, even if motivation remains high.
Recovery acts like a buffer against pressure. Sleep quality and meaningful breaks restore attention and mood, lowering risk scores even when workloads fluctuate. Consistent microbreaks, protected lunches, and a predictable shutdown routine improve recovery without major schedule changes. As a rule, poor sleep combined with high pressure can amplify perceived workload, increasing irritability and decision fatigue across the week.
Control over priorities, supportive leadership, role clarity, and recognition reduce burnout risk by improving predictability and fairness. Low autonomy can make reasonable workloads feel unmanageable because you cannot sequence tasks to match energy and deadlines. Clear goals, fewer conflicting requests, and regular feedback reduce uncertainty and prevent overwork driven by guesswork. Recognition also matters; when effort is invisible, people tend to compensate by working longer.
Treat the score as a directional signal, not a diagnosis. Compare scenarios, such as adding two days off, reducing overtime by one day, or increasing support ratings, to see which lever changes risk fastest. Use the driver breakdown to prioritize actions: address workload first if pressure is highest, then recovery, then support gaps. Share an exported report in check-ins to negotiate priorities, timelines, staffing, or role adjustments, and revisit monthly to confirm improvement. If the score stays high after changes, consider redesigning responsibilities, rotating on-call duties, or exploring a better-fit role internally.
No. It is a career-planning screening that summarizes workload, recovery, and support signals into a score. Use it for reflection and conversations, not diagnosis. Seek professional help if symptoms feel severe or persistent.
Run it weekly during intense periods, or monthly during normal cycles. Consistent intervals make trends visible. Compare results after changes like reduced overtime, improved sleep, or added time off.
Emotional exhaustion, cynicism, workload pressure, sustained stress duration, and weekly hours carry higher weight. Protective inputs like sleep quality, breaks, autonomy, and manager support reduce risk through reverse scoring.
Start with one high-impact lever: reduce overtime days, protect sleep, or cut a recurring deadline clash. Add real breaks and clarify priorities for the next two weeks. Small, repeatable changes usually outperform one-off bursts.
Use it to discuss capacity and conditions, not to judge individuals. Focus on workload, role clarity, support, and recovery opportunities. Agree on concrete adjustments and recheck results to confirm the plan is working.
Treat it as an urgent signal. Seek support, request workload relief, and prioritize rest and time off if possible. If functioning is impaired or safety feels compromised, contact a qualified professional or local emergency services.
This tool supports career planning conversations and personal reflection. If you feel unsafe, overwhelmed, or unable to function, consider seeking immediate professional support.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.