The index converts each factor into a risk score between 0 and 1, then applies preset weights and scales to 0–100:
MEI = 100 × Σ (weightᵢ × riskᵢ)
- Risk mapping uses practical caps (e.g., commute capped at 180 minutes/day).
- Protective factors (autonomy, support, clarity) are inverted so higher values reduce risk.
- Subscores split the total into Load, Recovery, and Psychosocial drivers.
- Select a preset that matches your current career context.
- Choose a window (7, 14, or 30 days) for planning.
- Enter typical values, not your best or worst day.
- Submit to view your score and driver breakdown above.
- Change one habit at a time and retest weekly.
| Scenario | Sleep (h) | Work (h) | Overtime (d/wk) | Stress | Breaks | Recovery (min) | MEI | Category |
|---|---|---|---|---|---|---|---|---|
| Steady rhythm | 8.0 | 7.5 | 1 | 4 | 3 | 75 | 22.6 | Low strain |
| Busy quarter | 7.0 | 9.0 | 3 | 7 | 2 | 45 | 55.8 | High strain |
| Meeting overload | 7.5 | 8.0 | 2 | 6 | 2 | 50 | 48.9 | Manageable strain |
| Low control | 7.0 | 8.5 | 3 | 7 | 1 | 35 | 63.4 | High strain |
| Extended pressure | 6.5 | 10.0 | 5 | 8 | 1 | 25 | 76.2 | Severe strain |
Examples are illustrative. Your score changes with your preset and inputs.
What the index measures
The Mental Exhaustion Index blends workload, recovery, and psychosocial conditions into a 0–100 planning score. Inputs include sleep hours, work hours, overtime frequency, meeting load, commute time, and self-ratings for stress, focus difficulty, autonomy, support, and role clarity. Each factor is converted into a 0–1 risk value, weighted, then summed to reflect how consistently your week taxes attention and energy. When comparing presets, note that client-facing weights meetings more, while transition weights clarity more, helping you align changes with the environment you face today directly.
Interpreting score bands
Scores below 25 suggest low strain and stable capacity for learning, interviews, and complex projects. From 25–49 indicates manageable strain, where small boundary changes often help. From 50–69 signals high strain; productivity may look high, but error rates, irritability, and decision fatigue rise. Scores at 70 or above suggest severe strain and a need to reduce load quickly while strengthening recovery habits.
Drivers you can adjust first
The calculator highlights top drivers by contribution share, so you can target the biggest levers. For many roles, reducing meetings by 1 hour per day or cutting overtime by 2 days per week lowers Load subscores noticeably. On the Recovery side, moving sleep toward 7.5–8.5 hours and adding 30–60 minutes of daily recovery can shift the index within one planning window. Improving role clarity by 2 points often reduces stress spikes.
Using trends for career decisions
Single readings can be noisy, so track weekly and compare windows. A sustained 10+ point drop usually indicates that changes are working, while a 10+ point rise warns of accumulating pressure. If Psychosocial remains high while Load stays moderate, consider role redesign, coaching, or a transfer to a team with clearer priorities. If Load is the main issue, renegotiate scope, staffing, or deadlines.
Planning a recovery week
Use the score to design an experiment week: cap work hours, protect three short breaks, and schedule recovery time as non‑negotiable. Aim to keep meetings under 2 hours per day, limit overtime to 0–1 days, and raise autonomy by choosing one deep‑work block daily. Recalculate after 7 days, document what moved the score, and keep the best changes.
1) What is this index used for?
It helps you translate weekly strain into a consistent score you can track. Use it to plan workload, protect recovery time, and spot patterns that weaken performance during career growth or transitions.
2) How often should I recalculate?
Weekly works well for most people. If you are changing boundaries or routines, recalculate after 7 days. For longer projects, also compare 14- and 30-day windows to confirm the trend.
3) Which scores should trigger action?
Use 50 as an early warning and 70 as a strong signal to reduce load fast. If your score rises by 10+ points week over week, treat it as a planning red flag.
4) What inputs usually move the score fastest?
Meeting hours, overtime days, and sleep typically shift results quickly. Adding 30–60 minutes of daily recovery and increasing breaks can also reduce the Recovery subscore within one week.
5) How do presets change the result?
Presets adjust the weights so the score matches your context. A meeting-heavy role emphasizes meetings, while transition planning emphasizes clarity and stress. Choose the preset that best reflects the week you are living.
6) Can this replace professional support?
No. It is a planning tool, not a diagnosis. If you feel persistently overwhelmed, unsafe, or unable to function, consider talking with a qualified professional and using this score as a structured summary.