| Student | Study hrs/day | Sleep hrs/night | Deadlines/week | Stress (1-10) | Index | Risk |
|---|---|---|---|---|---|---|
| Ayesha | 5.5 | 7.8 | 3 | 5 | 28.4 | Low |
| Hassan | 8 | 6.5 | 6 | 7 | 52.9 | Moderate |
| Noor | 10 | 5.8 | 8 | 8 | 73.6 | High |
| Usman | 6.5 | 7 | 5 | 6 | 41.2 | Moderate |
| Sara | 4 | 8.2 | 2 | 4 | 19.7 | Low |
The calculator builds four main dimensions: Exhaustion, Detachment, Inefficacy (inverted capable/finish/confident items), and Time Pressure. Each dimension is converted to a 0-100 score.
Detachment = avg(detachment_items) / 6 × 100
Inefficacy = avg(6 - efficacy_items) / 6 × 100
TimePressure = avg(study_risk, sleep_deficit, deadline_risk, break_deficit,
procrast_risk, stress_risk, low_support_risk, low_time_mgmt_risk)
BurnoutIndex = Σ (dimension_score × normalized_weight)
Risk bands are simple guidance: 0-32.9 Low, 33-65.9 Moderate, 66-100 High. Recheck weekly to track change.
- Enter your typical week's workload, sleep, deadlines, and breaks.
- Answer the 0-6 frequency items quickly and honestly.
- Click Calculate Burnout Score to view results above.
- Adjust one variable (sleep, breaks, study hours) and recalculate.
- Use CSV/PDF downloads to keep a weekly record.
- Low: Maintain habits and prevent deadline clustering.
- Moderate: Reduce peaks, plan earlier starts, protect sleep.
- High: Seek support, lower load, and prioritize recovery.
What the Burnout Index Measures
The Burnout Index is a 0–100 score that blends academic strain and time‑management signals. It combines Exhaustion, Detachment, Inefficacy (the inverse of confidence and follow‑through), and Time Pressure into one indicator. By default, the calculator weights these dimensions 35/25/20/20, then normalizes them so any custom weights still total 100%. This keeps comparisons consistent when you adjust what matters most for your context. Use it to monitor workload changes across semesters and terms.
Time Pressure Inputs and Scaling
Time Pressure is built from eight scaled inputs. Study hours are mapped from 0–12 hours to 0–100, so very long days quickly raise the score. Sleep uses an 8‑hour reference and counts deficit up to four hours. Deadlines scale from 0–10 per week, breaks penalize fewer than four daily, procrastination uses 0–6, and stress/support/time‑management use 1–10 scales with low support and low planning increasing risk. These mappings reduce guesswork and make different factors comparable today.
Interpreting Risk Bands and Subscores
Risk bands are practical, not clinical: 0–32.9 is Low, 33–65.9 is Moderate, and 66–100 is High. Subscores show what is driving your total. For example, high Exhaustion with moderate Time Pressure suggests recovery limits even if workload is manageable. Recovery Gap summarizes sleep and break shortfalls using a 55/45 blend, highlighting when energy restoration is likely the bottleneck rather than skill or motivation. A single spike can reveal short-term overload.
Using Scenario Testing for Planning
Scenario testing turns the calculator into a planning tool. Start with your typical week, then change one variable at a time: add 45 minutes of sleep, add one short break, or reduce study hours by 30–60 minutes on heavy days. Recalculate and compare subscores to see which change moves the index most. Save CSV or PDF results weekly to spot trends during exams, projects, or schedule shifts. Repeat the test on the same weekday.
Data-Informed Routine Improvements
Use the results to design a data‑informed routine. If Time Pressure is high, time‑block tasks, limit multitasking, and create a two‑day buffer before major deadlines. If Detachment rises, rotate subjects, use smaller milestones, and track quick wins. Many students perform best with 7–9 hours of sleep, and focus often improves with 5–10 minute breaks every 60–90 minutes. Recheck after any routine change. Pair results with a weekly reflection log.
Is this a diagnosis of burnout?
No. It is an educational screening tool that summarizes workload and wellbeing signals into scores. Use it to reflect on patterns, track changes, and plan routines. For clinical concerns, consult a qualified professional.
How often should I retake it?
Weekly during heavy periods works well, or after meaningful schedule changes. Retake on the same weekday and time to reduce noise, then compare trends rather than a single score.
What do the weights actually change?
Weights control how much each dimension contributes to the Burnout Index. The calculator normalizes any numbers you enter, so you can emphasize time pressure, energy, detachment, or inefficacy while keeping the final score on 0–100.
Why are the capable/finish/confident items inverted?
Those items represent academic efficacy. Higher efficacy usually protects against burnout, so the calculator flips them (6 minus your value) to represent inefficacy in the same direction as other risk signals.
How can I lower the Time Pressure score quickly?
Start with sleep and breaks, then reduce deadline stacking. Add one daily break, cap peak study hours, and pre-plan the next three tasks. Small changes often move Time Pressure more than changing everything at once.
What should I do if my risk is high?
Prioritize recovery and reduce overload. Discuss extensions, workload adjustments, or support options with instructors or advisors. If symptoms feel intense or persistent, seek professional support and avoid pushing through without help.