Calculator
Enter your current schedule signals. Use realistic averages from the last two weeks.
Example data table
| Work hrs/week | Sleep hrs/night | Exercise mins/week | Break mins/day | Stress (1–10) | Control (1–10) | Support (1–10) | Overtime weeks | Vacation days/90 | Focus hrs/day | Commute mins/day | Score | Probability | Risk |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 40 | 7.5 | 180 | 45 | 3 | 7 | 7 | 0 | 4 | 4 | 20 | 18.4 | 8.2% | Low |
| 50 | 6.5 | 90 | 20 | 7 | 5 | 5 | 4 | 1 | 7 | 60 | 61.3 | 77.1% | High |
| 60 | 5.5 | 30 | 10 | 9 | 3 | 3 | 10 | 0 | 8 | 120 | 88.9 | 97.5% | Severe |
Examples are illustrative. Your results depend on your inputs.
Formula used
The calculator builds a Burnout Score from workload and recovery signals, capped at 0–100.
| Factor | How it contributes | Max points |
|---|---|---|
| Work hours | 1.5 points per hour above 40 | 40 |
| Sleep | 8 points per hour below 7 | 24 |
| Exercise | Up to 10 points if below 150 mins/week | 10 |
| Breaks | Up to 8 points if below 30 mins/day | 8 |
| Stress | Scaled 1–10 into 0–20 points | 20 |
| Control | Lower control adds up to 8 points | 8 |
| Support | Lower support adds up to 6 points | 6 |
| Overtime streak | Scaled 0–12 weeks into 0–6 points | 6 |
| Time off | Below 3 days in 90 adds up to 6 points | 6 |
| Commute | Scaled 0–180 minutes into 0–6 points | 6 |
| Deep focus | Above 6 hrs/day adds up to 6 points | 6 |
Then it converts the score to a probability with a logistic curve:
z = (Score − 50) / 10Probability(%) = 100 / (1 + e−z)
This mapping smooths the result so small input changes do not overreact.
How to use this calculator
- Enter your typical work hours, sleep, and recovery habits.
- Rate stress, control, and support honestly on a 1–10 scale.
- Click Calculate to view probability and score.
- Use the recommended actions to adjust your weekly plan.
- Export CSV or PDF to track changes over time.
Tip: Recheck weekly after workload spikes, travel, or major deadlines.
Workload signals that raise probability
When weekly hours climb above forty, the score rises because sustained overload reduces recovery capacity. Each hour above forty adds pressure points, and overtime streaks compound the effect. Track total hours, not just meetings, and include after-hours messages, weekend catch-up work, and context switching. If your workload is fifty to sixty hours, the model often shifts into high risk unless recovery inputs are strong.
Recovery habits that reduce probability
Sleep and breaks are treated as protective inputs. If sleep drops under seven hours, the tool adds points because reaction time, attention, and emotional regulation decline. Break minutes represent intentional pauses that reset strain. A practical target is at least thirty minutes of breaks per workday, split into short resets plus lunch. Exercise minutes proxy resilience; reaching about 150 minutes per week can lower the score versus a sedentary baseline.
Control and support as stabilizers
Perceived control measures how much you can sequence tasks, set boundaries, and negotiate deadlines. Low control can amplify stress even at average hours, so the tool adds risk when your rating is low. Support reflects feedback, help, and psychological safety. Raising support from low to moderate can reduce probability by spreading workload and improving decision clarity. Simple actions include weekly priority reviews and earlier escalation of blockers.
Deep-focus and commute load
Deep-focus hours represent cognitively demanding work. Beyond six hours daily, quality falls and errors rise, so the model adds strain points. Use focus blocks with buffers: ninety minutes of deep work followed by ten minutes of movement. Commute minutes add friction time that competes with sleep, meals, and decompression. If commuting is longer than an hour per day, protect a short recovery ritual after arrival, such as walking or device-free time.
Using the results to plan your week
Use the probability as a planning signal, not a label. Compare scenarios by changing one input at a time, such as adding two breaks, moving bedtime earlier, or scheduling a recovery day. Aim to move from severe to high, then to moderate, in small steps. Export weekly results to spot trend changes more consistently and connect them to deadlines or staffing changes.
FAQs
What does the probability percentage mean?
It is a modeled likelihood based on your inputs, scaled from low to severe risk bands. Use it to compare weeks or scenarios, not as a diagnosis.
How often should I recalculate?
Weekly is ideal, and also after major deadlines, travel, or schedule changes. Consistent tracking makes trends clearer than one-off snapshots.
Which input usually changes results most?
Work hours, sleep, and stress tend to move the score fastest. Improving breaks and exercise can meaningfully offset moderate workload increases.
Can I use this for a whole team?
You can summarize averages for planning, but avoid comparing individuals. Use results to identify system issues like excessive overtime or low control.
Why does deep-focus time increase risk?
Long daily stretches of demanding work increase cognitive fatigue and error rates. Rotating focus blocks with lighter tasks and short breaks reduces strain.
What is a quick way to lower risk this week?
Start with one recovery action: add two short breaks, protect seven hours of sleep, and schedule one half-day off if possible. Small changes can shift probability noticeably.