Enter your burnout warning inputs
Use recent weekly patterns, not ideal targets. Higher scores signal more sustained overload, weaker recovery, and greater pressure on focus and mood.
Example data table
| Profile | Work Hours | Sleep | Stress | Recovery Days | After-hours Days | Score | Band |
|---|---|---|---|---|---|---|---|
| Alex | 46 | 6.5 | 7 | 2 | 4 | 58.4 | Elevated |
| Rida | 38 | 7.7 | 4 | 5 | 1 | 24.8 | Low |
| Hamza | 62 | 5.6 | 9 | 1 | 6 | 84.1 | High Warning |
Formula used
The calculator converts each input into a normalized risk value from 0 to 100. It then multiplies each risk value by its weight, adds the weighted values, and applies small synergy adjustments when several high-risk signals occur together.
Core formula:
Burnout Warning Score = Σ(Component Risk × Weight) ÷ 100 + Synergy Adjustments
| Component | Weight | Risk direction |
|---|---|---|
| Workload Hours | 12% | More hours raise risk |
| Overtime Load | 8% | More overtime raises risk |
| Sleep Debt | 14% | Less sleep raises risk |
| Poor Break Quality | 8% | Weaker breaks raise risk |
| Recovery Shortfall | 10% | Fewer recovery days raise risk |
| Stress Pressure | 14% | Higher stress raises risk |
| Low Work Control | 8% | Lower control raises risk |
| Mood Drain | 8% | More emotional depletion raises risk |
| Focus Fatigue | 6% | More mental fatigue raises risk |
| Boundary Pressure | 5% | More after-hours contact raises risk |
| Disconnect Gap | 4% | Longer gap since true time off raises risk |
| Low Movement | 3% | Less movement raises risk |
Synergy adds extra points when severe stress overlaps with short sleep, long hours, weak boundaries, or simultaneous mood and focus decline. It subtracts a few points when recovery habits are consistently strong.
How to use this calculator
- Enter your recent weekly pattern, not your ideal routine.
- Rate stress, control, mood drain, and focus fatigue honestly.
- Count genuine recovery and movement days, not partial intentions.
- Click the calculate button to generate your score and chart.
- Review top drivers first, then use the action list to make targeted improvements.
Frequently asked questions
1. What does the burnout warning score measure?
It estimates how strongly workload, sleep, recovery, stress, and boundary pressure combine into a practical warning signal. It is a planning score, not a diagnosis.
2. Is a high score proof of burnout?
No. A high score means your current pattern looks risky and deserves attention. It flags strain signals that often appear before deeper exhaustion or disengagement.
3. Why are sleep and stress weighted heavily?
Sleep and chronic stress affect attention, emotional regulation, recovery quality, and resilience. When both worsen together, burnout risk usually rises faster than workload alone suggests.
4. How often should I calculate my score?
Weekly works well for most people. That cadence is frequent enough to catch trend changes without overreacting to a single unusually hard day.
5. What score range should concern me most?
Scores above 50 suggest growing strain. Scores above 70 usually mean recovery and boundaries need urgent attention. Higher scores deserve faster, more concrete changes.
6. Can this help teams and managers?
Yes. Managers can use the logic to discuss capacity, after-hours norms, autonomy, and recovery support. Use it for conversations, not surveillance.
7. Why include movement and disconnect time?
Both support recovery and interrupt continuous stress exposure. They do not solve overload alone, but they improve resilience when paired with better workload control.
8. What should I do if my score stays high?
Reduce workload friction, restore sleep, protect after-hours boundaries, and ask for support. Persistent distress, exhaustion, or functional decline deserves qualified professional guidance.