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Use a 1–5 scale where 1 is best and 5 is worst, unless stated.
Example data table
| Workload | Time pressure | Control | Recovery | Sleep hours | Work hours | After-hours days | Score | Level |
|---|---|---|---|---|---|---|---|---|
| 4 | 4 | 2 | 2 | 5.8 | 55 | 4 | 71.4% | High |
| 3 | 3 | 3 | 3 | 7.0 | 45 | 2 | 46.2% | Moderate |
| 2 | 2 | 4 | 4 | 7.8 | 38 | 0 | 19.6% | Low |
Numbers are illustrative to show how inputs can change results.
Formula used
The calculator converts each answer into a 0–100 subscore, where higher means higher vulnerability. It then computes a weighted average across all subscores.
- Likert items: 1→0, 2→25, 3→50, 4→75, 5→100 for risk items.
- Protective items: control, recovery, sleep quality, support, meaning are reversed.
- Work hours: 35h→0 risk, 60h→100 risk (clamped).
- Sleep hours: 8h→0 risk, 5h→100 risk (clamped).
- Breaks: 60 min→0 risk, 0 min→100 risk (clamped).
- After-hours days: 0→0 risk, 5→100 risk (clamped).
Final score = Σ(subscore × weight) where weights sum to 100.
How to use this calculator
- Choose a 1–5 rating for each area based on the last 7 days.
- Enter your typical weekly work hours and sleep duration.
- Include your average daily break time and after-hours days.
- Press Submit to see your vulnerability score and level.
- Use the action plan for one week, then retest and compare.
Time patterns as early indicators
Time signals often predict burnout earlier than performance drops. When weekly hours, urgency, and interruptions rise together, the body shifts toward sustained stress activation. This calculator translates common time patterns into a single vulnerability score, so you can spot risk before it becomes exhaustion. Tracking the score weekly helps reveal whether your schedule is stabilizing or slipping into overload.
Workload and deadline compression
Workload and time pressure increase vulnerability when they compress planning time. A week packed with urgent tasks reduces proactive work, creating a loop of catch‑up. The subscore approach highlights whether strain is driven by volume, speed, or both. If volume is high but pressure is moderate, renegotiating scope may help more than improving task tools.
Autonomy, boundaries, and after-hours load
Control and boundaries are protective because they restore autonomy. Low control means your day is shaped by external demands, while weak boundaries extend work into recovery time. The model weights boundary erosion and after‑hours work because late‑day stress disrupts sleep and reduces the next day’s resilience. One protected stop time can measurably lower risk.
Recovery, breaks, and sleep stability
Recovery and sleep are treated as core restoration levers. Short sleep or poor sleep quality raises the sleep subscores, and limited break minutes raise the micro‑recovery subscore. Even brief pauses reduce cognitive load and improve focus stability. Aiming for two structured 15‑minute recovery blocks can be more reliable than hoping for “free time.”
Psychosocial load and trend-based decisions
Support, meaning, and fairness influence vulnerability through motivation and emotional load. When support is low, small setbacks feel heavier and tasks take longer. Low meaning and unfair expectations increase rumination, which extends stress beyond work hours. Use the top drivers list to choose one change with high leverage and repeat the test after seven days.
Interpreting results benefits from trend data. Scores under 25 suggest a sustainable rhythm; 25–49 indicates emerging strain; 50–74 signals elevated risk requiring workload and recovery adjustments; 75+ warrants immediate changes and external help. Because the score is a weighted average, improving one high‑weight area such as recovery deficit or excess hours can shift the total quickly. Record the date, score, and top drivers, then review changes monthly to confirm that improvements persist. Pair the score with a simple weekly plan and realistic stop times.
FAQs
Is this a clinical burnout diagnosis?
No. It estimates vulnerability based on time and recovery patterns. Use it for awareness and planning, and consult a qualified professional if symptoms are severe or persistent.
How often should I retake the test?
Weekly works well because it matches common workload cycles. Retest after any meaningful change, like a new project, schedule shift, or recovery plan.
What inputs usually move the score the most?
High-weight drivers like recovery deficit, excess hours, workload strain, and sleep factors often shift the total quickly. The “Top risk drivers” list shows your biggest levers.
Why do control and boundaries matter so much?
Autonomy reduces stress reactivity and protects recovery time. When boundaries weaken, after-hours work and rumination rise, which can degrade sleep and next-day performance.
Can a lower score still mean I need a break?
Yes. Scores summarize patterns, not individual health. If you feel depleted, take recovery seriously even if the score is low, especially during long-term life stress.
What is a practical first step if my score is high?
Reduce one major commitment, protect a consistent stop time, and schedule two short recovery blocks daily. Then retest in seven days to confirm improvement.