Balance study demands with rest and routines better. Spot warning signs before stress becomes chronic. Plan healthier weeks using small, trackable time changes daily.
| Profile | Sleep | Study | Stress | Breaks | Score | Level |
|---|---|---|---|---|---|---|
| Steady routine | 8.0h | 4.0h | 3 | 3 | 18–28 | Low |
| Busy week | 7.0h | 7.5h | 6 | 2 | 40–55 | Moderate |
| Exam crunch | 6.0h | 10.0h | 8 | 1 | 65–80 | High |
| Overloaded | 5.0h | 12.0h | 9 | 0 | 80–95 | Critical |
This calculator builds a weighted risk score from multiple factors. Each input is converted into 0–10 risk points using a “good” target and a “bad” threshold.
Each factor contributes by its weight. The weighted average is scaled to a 0–100 score:
Burnout risk rises when daily study time stays high while recovery stays low. In the calculator, study hours, deadlines, and difficulty capture sustained load and time pressure. Track your weekly pattern: if study exceeds eight hours for several days, plan lighter review blocks and earlier cutoffs. When deadlines cluster, split each assignment into small deliverables and schedule them across days to prevent last minute spikes that elevate stress. Add buffer time for weekly revision work.
Sleep carries strong weight because it restores attention, mood, and memory. The score increases quickly when sleep falls below seven hours, especially if caffeine is used to compensate. Aim for a consistent wake time and a screen shutdown window before bed. If you cannot extend sleep immediately, add a short recovery option such as a 20 minute nap or a quiet walk after a demanding block.
Breaks are protective because they interrupt continuous cognitive effort. Use a simple cycle: 50 minutes focused work, then 10 minutes away from screens, plus one longer reset each afternoon. In busy weeks, plan breaks first, then fill remaining time with tasks. This prevents marathon sessions that feel productive but increase error rates. The ranked drivers show whether breaks or stress is the tighter constraint. Even two mindful breaths between topics helps reduce tension.
Competing commitments reduce flexible time. Part time work and commute minutes squeeze study and recovery into fewer hours, so risk can rise even with the same workload. If work is unavoidable, cluster shifts and protect two uninterrupted study windows on non work days. For commuting, use passive review like flashcards, not heavy problem solving. Protect at least one hour of restorative leisure to support persistence.
Treat the score as a weekly dashboard, not a label. Recalculate on the same day each week and record changes after one targeted adjustment. Choose the top contributor and set a measurable goal, such as adding one planned break or reducing study by 30 minutes through batching admin tasks. Export CSV to track inputs and outcomes. If the score stays high or functioning declines, seek campus support or professional help. Share results with a tutor or mentor to refine your plan.
Q: What does the score represent?
It estimates time pressure and recovery balance using weighted inputs. Higher scores suggest less sustainable routines and more short-term risk signals. It is not a medical diagnosis.
Q: How often should I recalculate?
Weekly is ideal. Use the same day and similar conditions, then compare your exported CSV values. This helps you see whether one change actually reduced strain.
Q: Which input matters most?
Sleep and perceived stress typically drive the score because they strongly affect recovery and performance. The Top contributors table shows your personal drivers for the latest submission.
Q: What if my score is Critical?
Reduce load immediately: cap priorities, break tasks into smaller steps, and protect sleep. If you feel unable to function, contact campus counseling, a trusted adult, or a qualified professional promptly.
Q: Can I use this during exam season?
Yes. Update deadlines and difficulty for the current week, then use the tips to plan shorter blocks, more breaks, and realistic daily targets. Track progress as the exam period ends.
Q: Why include caffeine and screen time?
They often reflect coping and habits that influence sleep quality and fatigue. High caffeine late in the day and long evening screens can raise recovery debt over time.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.