Enter your weekly schedule inputs
Example data table
These sample schedules show how sleep, deadlines, and recovery affect the index.
| Scenario | Demand (h) | Sleep (h/night) | Leisure (h) | Focus | SOI | Risk |
|---|---|---|---|---|---|---|
| Balanced week | 62.0 | 7.0 | 12.0 | 0.95 | 122.4 | Overloaded |
| Heavy deadlines | 80.0 | 7.0 | 8.0 | 0.95 | 204.3 | Critical |
| Part-time job added | 82.0 | 7.0 | 10.0 | 0.95 | 173.1 | Critical |
| Low sleep risk | 70.0 | 5.5 | 6.0 | 0.95 | 176.1 | Critical |
| Recovery-first week | 56.0 | 7.0 | 16.0 | 1.05 | 92.0 | Heavy |
Formula used
The Study Overload Index (SOI) compares your weekly time demand to your effective weekly capacity. Capacity is reduced when sleep drops and when deadlines or difficulty increase.
Interpretation: values near 70–90 are usually sustainable, while values above 110 often require cutting commitments or restoring recovery.
How to use this calculator
- Enter realistic weekly hours for classes, study, and other commitments.
- Set your average sleep and daily essentials to protect basic needs.
- Adjust deadline intensity and difficulty to match the current week.
- Click Calculate Index to see your score and risk band.
- If your score is high, reduce low-value tasks or add recovery hours.
Capacity first planning
A student week has 168 hours, but usable study time is smaller. Start by reserving sleep and essentials, then add recovery and a buffer for surprises. For example, 7.0 hours of sleep nightly uses 49 hours weekly. If essentials average 3 hours daily, that adds 21 hours. With 10 leisure hours and a 6 hour buffer, free time becomes 82 hours before efficiency adjustments.
Interpreting the index
The calculator converts all commitments into weekly demand hours and compares them to effective capacity. The Study Overload Index equals demand divided by capacity, multiplied by 100. Scores around 70 to 90 usually feel steady, while 90 to 110 is heavy but manageable with planning. Above 110 often means deadline stress, weaker retention, and rushed sleep. In this model, a practical goal is SOI 90, leaving space for review, health, and unexpected tasks.
Sleep and intensity effects
Capacity is scaled by four factors: focus efficiency, sleep, deadlines, and difficulty. Sleep is anchored to seven hours; dropping to six reduces the sleep factor to about 0.86. A deadline intensity of 9 lowers the deadline factor to 0.64, cutting capacity sharply even if time is available. When difficulty rises, the same hour produces less progress, so the index climbs quickly.
Demand optimization steps
Use the demand breakdown to find fast wins. Convert scattered study into focused blocks, and stop low value perfectionism on minor tasks. Swap passive review for practice questions to raise focus efficiency without adding hours. If the tool suggests a 6 hour reduction to reach a 90 target, consider delaying one club meeting, combining commutes, or trimming chores with batching. Track demand leaks: phone time, multitasking, and late starts. Replacing two low-quality hours with one focused hour improves efficiency.
Weekly review routine
Review your score every Sunday with three numbers: demand hours, effective capacity, and reduction to target. Plan the busiest two days first, because missed sleep there multiplies the overload effect. Keep at least one buffer block midweek to absorb extensions, meetings, or slow assignments. When the index stays high for two weeks, renegotiate deadlines, reduce work shifts, or add recovery before performance declines.
FAQs
What is a good SOI target for most weeks?
Aim for 70–90 to keep performance steady. 90–110 is heavy and needs tighter planning. Above 110 usually requires cutting commitments, adding recovery, or reducing deadline pressure to prevent sustained stress.
Why does sleep change my capacity so much?
Sleep affects attention, memory, and task speed. The calculator reduces capacity when nightly sleep falls below seven hours, reflecting slower progress per hour and higher error rates during demanding weeks.
Should I include commute, chores, and social time?
Yes. Include every recurring time cost that competes with study. Accurate totals make the demand figure realistic, so the index reflects your true week instead of an idealized schedule.
How do I choose a focus efficiency value?
Use 1.00 for a typical week. Pick 0.80–0.90 if you expect distractions or fragmented time. Choose 1.05–1.15 when you can do longer focused blocks with minimal interruptions.
Is a high SOI acceptable during exams or finals?
A temporary spike can happen, but avoid multiple critical weeks in a row. Plan sleep, shorten low-value activities, and schedule recovery immediately after the peak to protect retention and wellbeing.
What actions reduce SOI the fastest?
Protect sleep first, then remove low-value commitments. Consolidate errands, batch chores, and replace passive review with practice. Even a 3–5 hour weekly reduction often moves the score down a full risk band.