Enter your remote work signals
Example data table
These examples show how different patterns can change the score.
| Scenario | Weekly hours | Meetings/day | After-hours msgs | Sleep | Stress | Weeks | Estimated level |
|---|---|---|---|---|---|---|---|
| Healthy baseline | 38 | 1.0 | 2 | 7.5h | 3 | 2 | Low |
| Busy stretch | 52 | 3.0 | 12 | 6.0h | 6 | 6 | Moderate |
| Chronic overload | 62 | 5.0 | 28 | 5.0h | 9 | 12 | Severe |
Formula used
The calculator converts each input into a 0-100 risk score, then blends them using a weight profile.
Average of normalized work hours, meeting time, after-hours messages, and time-zone misalignment.
workload = avg(weekly_norm, meetings_norm, after_norm, tz_norm)Average of break deficit, sleep deficit, and activity deficit.
recovery = avg(break_def, sleep_def, activity_def)Stress plus deficits in boundaries, autonomy, social connection, and role clarity.
psy = avg(stress_norm, boundary_def, autonomy_def, social_def, clarity_def)Symptoms score is the share of checked symptoms. Duration rises from week 1 to week 12.
symptoms = (checked/6)*100duration = clamp((weeks-1)/11, 0, 1)*100
Final score:
score = workload*w1 + recovery*w2 + psy*w3 + symptoms*w4 + duration*w5
where weights come from your selected profile.
How to use this calculator
- Fill in your typical last-week remote work pattern.
- Tick symptoms you have noticed recently.
- Choose a scoring profile if you want different emphasis.
- Press Calculate to see your score above the form.
- Use the action plan and revisit after seven days.
FAQs
No. It is a self-check to spot patterns linked with burnout risk. If you are struggling, consider talking with a qualified professional for personalized guidance.
After-hours pings reduce recovery time and keep your stress response active. Even short interruptions can make it harder to switch off mentally and sleep well.
Balanced works for most people. Choose Workload-heavy if hours and meetings are the main issue, Symptoms-heavy if you are feeling strong signs, or Boundaries-heavy if time separation is difficult.
Start with the biggest driver shown in your results. Reduce the load you can control, protect sleep, and create a clear shutdown routine. Small changes applied consistently can reduce risk quickly.
Weekly is enough for most people. Re-check after you make changes, especially if you adjust workload, boundaries, or sleep. Trending down over several weeks is a good sign.
Yes. Numbers can miss important context. If you feel persistently anxious, depressed, or unable to cope, seek support even if the score is low.
Each input becomes a 0-100 risk value. The calculator then combines workload, recovery, psychosocial strain, symptoms, and duration using weighted averages. You can change weights using the profile option.
Enter an average week or the last seven days. If changes are frequent, track two or three weeks and compare. Consistent improvement matters more than a single reading.