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Burnout does not arrive as a diagnosis; it accrues as a score — a few extra hours here, a commute there, leave you never took, satisfaction quietly dropping, sleep slowly shrinking. This calculator turns those five inputs into a single risk score with an honest verdict, and shows you which factor is loading you most, because fixing the biggest single input beats worrying about all of them. It is a reflection tool built from recovery research, not a medical assessment — and if your score is high, the verdict tells you exactly what to do about it this month.
Burnout is not a mood — it is a predictable consequence of workload, recovery and control deficits. This score shows which of your inputs is pushing you toward it.
Hours over 40 add points, but skipped leave, low satisfaction and short sleep add just as many. Most high scores come from a combination, which is why the calculator breaks each penalty out — fix the biggest one first.
The research points to three compounding drivers: exhaustion from load, cynicism from loss of control or meaning, and falling effectiveness. This score measures the load and recovery side, which is the part you can change fastest.
Monthly, and after any big change — a new project, a new boss, a return to the office. Burnout creeps back faster than it leaves, and a rising score is easier to act on than a crisis.
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