How the Burnout Risk Score is calculated

The goal of a burnout score is simple: translate a messy real-life situation into a number that’s easy to track. This calculator uses a weighted risk model. Each section becomes a 0–100 risk number, then we blend them using weights that emphasize what typically shows up first: symptoms + sleep + workload.

• Workload risk: based on hours per week. Around 35 hours is treated as the baseline. The farther above that, the more risk rises.
• Sleep risk: based on how far below ~8 hours you are. Under-sleep adds risk quickly because it weakens recovery.
• Recovery risk: fewer true recovery days increases risk (0–1 days is a common danger zone).
• Control risk: low control raises risk because it increases stress without giving your brain a “win.”
• Recognition risk: low recognition adds risk (effort without reward is a fast burnout recipe).
• Support risk: low support raises risk because you carry everything alone (emotionally and practically).
• Symptoms risk: the percent of symptoms checked. If you check 7 out of 10, that’s 70 risk points.

Not all signals are equal. For example, “I feel exhausted and cynical” is usually a stronger burnout warning than “my work hours are slightly high.” So we weight symptoms higher than recognition, and sleep higher than control. The current weights are:

• Symptoms: 20%
• Work hours: 18%
• Sleep: 16%
• Recovery days: 12%
• Support: 12%
• Control: 12%
• Recognition: 10%

Final Burnout Risk Score = weighted average of the seven risk numbers. Result ranges are interpreted as:

• 0–24: Low risk (watch it, but you likely have enough recovery to stay stable)
• 25–49: Moderate risk (you’re drifting; small changes now can prevent a crash)
• 50–74: High risk (patterns are building; you need active recovery + boundaries)
• 75–100: Severe risk (you may be in burnout or very close — prioritize support and recovery)

Why weights? Because virality is nice, but usefulness is better. This model is designed to behave like a real-life “stress dashboard”: symptoms, sleep, and workload move the score more than anything else, which tends to match what people experience.

Realistic examples (so you can sanity-check)

Example A: “Busy season but stable”
Work 50 hours/week, sleep 7.2, recovery days 2, control 4/5, recognition 3/5, support 4/5, symptoms checked: 2. This profile usually lands in the Moderate zone because workload is high but symptoms are low and recovery exists. The action plan focuses on protecting sleep and adding one extra recovery block.

Example B: “I’m running on fumes”
Work 60 hours/week, sleep 5.8, recovery days 0–1, control 2/5, recognition 2/5, support 2/5, symptoms checked: 7–9. This tends to land High to Severe. Sleep + symptoms carry a lot of weight, so the score climbs quickly. The plan emphasizes immediate rest, support, and workload reduction.

Example C: “Low hours, still burned out”
Work 35 hours/week, sleep 6.5, recovery days 1, control 1/5, recognition 1/5, support 2/5, symptoms checked: 6. Even with normal hours, the score can still be High if the environment is draining and symptoms are present. This is common in high-pressure roles, caregiving, or emotionally intense work.

If your score feels “too high” or “too low,” change one input at a time and watch what moves the number. That’s how you discover what your biggest driver is.

How to use this calculator (and actually benefit)

A burnout score is only useful if it leads to action. Here’s a simple way to use it like a system:

Burnout sneaks up. Run this once a week (same day, same time) and save the result. The trend matters more than one number. If your score climbs for 3–4 weeks in a row, that’s your cue to intervene.

Your result includes “top drivers” — the specific factors pushing your score up. Pick one lever for the next 7 days. Don’t try to fix everything at once. Burnout is often a momentum problem: a few targeted changes can flip the direction.

The calculator provides a short action plan based on your top drivers. It’s intentionally small. Think: one boundary, one recovery block, one support action. If you do that, your nervous system starts believing you again.

Sharing can be motivating — it turns an invisible struggle into something real. But share with safe people: close friends, a partner, a mentor, or a professional. The goal isn’t drama. The goal is support and change.

Important: This tool is not a diagnosis. Burnout can overlap with depression, anxiety, sleep disorders, thyroid issues, and more. If you’ve been struggling for weeks, consider a professional check-in.

Frequently Asked Questions

• Is this a medical diagnosis of burnout?

  No. This is an educational self-assessment that estimates risk based on common drivers and symptoms. If you’re concerned, a clinician or licensed therapist can help you assess what’s going on.

• Why do symptoms affect the score so much?

  Because symptoms are the “output” of stress on your body and brain. High workload without symptoms can be temporary. High symptoms often means your recovery systems are already strained.

• What’s the difference between stress and burnout?

  Stress is often “too much” (too many demands). Burnout is often “not enough” (not enough recovery, control, support, or meaning), and it can include exhaustion, cynicism, and reduced performance. This calculator looks at both demand and recovery.

• What if I work normal hours but feel burned out?

  That’s common. Emotional labor, conflict, lack of control, and poor sleep can create burnout even with normal hours. The score model accounts for environment and symptoms, not only time.

• How can I lower my score quickly?

  The fastest lever for most people is sleep + recovery. Even two nights of longer sleep and one true recovery block can reduce symptoms. If workload is extreme, the most effective move is reducing demands (or temporarily pausing non-essential tasks).

• Can I use this for my team or workplace?

  You can use it as a conversation starter, but avoid turning it into surveillance. Burnout tools should empower people, not pressure them. If you want something workplace-friendly, use anonymous aggregates and focus on workload and recovery policies.

• Does saving the result store my personal data?

  Saved results are stored only in your browser (localStorage). Nothing is sent to a server by this page.