Burnout Risk Index
Understand your current recovery capacity and what patterns are sustaining or depleting your energy.
Work & Lifestyle Inputs
Your responses measure resilience factors — not a clinical diagnosis.
Honest answers give accurate results. Your inputs are private — only you see them. Reflect your actual situation, not the one you wish you had. The mirror only works if you look into it directly.
Average total weekly work hours
Planned or taken time off annually
Your typical nightly sleep duration
Healthy range — sufficient sleep supports emotional regulation and immune resilience.
Days per week you engage in intentional physical activity
Below recommended levels. Even 2 × 30-min walks per week measurably reduces stress hormones.
Your perceived overall stress from work and life (1 = minimal, 10 = overwhelming)
Moderate stress — sustainable short-term, but needs active management if chronic.
How much control do you have over your work and schedule? (1 = very little, 10 = complete)
Partial control — find one area where you can reclaim decision-making authority.
How meaningful and aligned with your values is your daily work? (1 = not at all, 10 = deeply)
Moderate alignment — identify one task per day that feels genuinely meaningful to anchor focus.
Quality of your support network (friends, colleagues, mentors) (1 = poor, 10 = excellent)
Moderate support — consider one proactive outreach per week to strengthen this.
How well do you maintain boundaries between work and personal life? (1 = poor, 10 = excellent)
Moderate balance — identify your one most-violated boundary and protect it for 30 days.
This is an educational index, not a medical assessment. If you are concerned about burnout, consult a healthcare professional.
What the Burnout Risk Calculator Measures
The Burnout Risk Calculator measures your resilience across nine evidence-based dimensions tied to occupational burnout research. It converts work hours, recovery quality, sleep, and autonomy into a single Burnout Resilience Index (0–100).
- Weekly work hours vs recovery
- Vacation & disconnection frequency
- Sleep duration & quality
- Exercise frequency
- Perceived stress
- Autonomy & control
- Purpose alignment
- Social support
- Work-life balance perception
Frequently Asked Questions
What is a burnout risk calculator?+
A burnout risk calculator measures your resilience across nine evidence-based dimensions: workload intensity, recovery quality, sleep adequacy, exercise frequency, perceived stress, autonomy and control, purpose alignment, social support, and work-life boundary strength. Each dimension is scored and weighted to produce a composite Burnout Resilience Index from 0–100. Higher scores mean greater resilience, not greater risk.
What is a good burnout resilience score?+
A score of 75–100 indicates a genuinely sustainable work rhythm with strong recovery habits. 55–74 is functional but shows clear areas to improve before depletion accumulates. Below 55 signals elevated burnout risk — one or more dimensions are structurally unsustainable. Below 40 represents high risk requiring immediate attention to workload, sleep, or autonomy.
How many hours of work per week causes burnout?+
Stanford research shows productivity per hour drops sharply after 50 hours per week and becomes negligible beyond 55 hours. Chronically working 60+ hours per week is a strong burnout predictor, particularly when combined with low autonomy or poor sleep. The burnout calculator weights hours in the context of recovery quality — someone working 55 hours with excellent sleep and autonomy may score significantly better than someone working 45 hours with chronic poor sleep and high perceived stress.
Can you recover from burnout?+
Yes, burnout is recoverable, but recovery follows a logarithmic curve — not a linear one. Initial improvement after reducing workload or improving sleep can be rapid, but full restoration of cognitive and emotional capacity from severe burnout typically takes 6–18 months of sustained low stress. This is why prevention — measured through a regular burnout risk score — is far more effective than recovery as a strategy.
Is the burnout risk calculator free?+
Yes, the Burnout Risk Calculator is completely free with no credit card required. You can run the assessment as many times as needed and save your score history with a free account to track your resilience trend over time.