How the Burnout Risk Score is calculated

The Burnout Risk Meter converts seven 1–10 ratings into a single 0–100 score. The formula is intentionally simple: it aims to capture the direction of your risk, not deliver a clinical diagnosis. Think of it like a “check engine light” for your stress system: it helps you notice when the load is outpacing recovery.

The meter uses two types of inputs: (1) pressure signals that typically raise burnout risk, and (2) protective signals that typically lower burnout risk. In the calculation, protective sliders are inverted so that “more protection” becomes “less risk”. Then we compute a weighted average and scale it to 0–100.

Each slider runs from 1 to 10. We convert them into a 0–1 range using: normalized = (value − 1) / 9. This makes “1” become 0.00, “10” become 1.00, and everything else fall in between. Normalization makes the sliders comparable so we can weight and combine them.

Four sliders are usually protective when high: recovery, sleep, control, and support. Also, effectiveness often protects against burnout by increasing a sense of progress and competence. We convert each protective slider into a “risk contribution” by flipping it: riskFromProtection = 1 − normalized. That means strong recovery lowers the total risk, while weak recovery increases it.

The score then combines the risk contributions with weights that reflect “common impact” in day‑to‑day life. Weights don’t claim scientific precision — they simply ensure the biggest levers have the biggest influence. The weights used here are:

• Workload pressure: 22%
• Recovery (inverted): 18%
• Sleep quality (inverted): 16%
• Control/autonomy (inverted): 12%
• Support (inverted): 10%
• Cynicism/detachment: 12%
• Effectiveness (inverted): 10%

The weighted sum produces a value from 0.00 to 1.00, where higher means more risk. Finally we scale to 0–100 with: burnoutRiskScore = round(weightedRisk × 100).

Imagine you’re in a demanding season, but you still have solid sleep and recovery: workload 8, recovery 7, sleep 7, control 6, support 6, cynicism 3, effectiveness 7. Workload is high (risk‑raising), but cynicism is low and protective factors are strong. This often lands in the moderate range — a sign to protect your recovery and watch for drift.

Another pattern: workload stays high while recovery collapses and cynicism rises: workload 9, recovery 2, sleep 3, control 3, support 3, cynicism 8, effectiveness 3. Here, most protective sliders are low (so their inverted risk is high), and cynicism is high. That combination tends to produce a high risk score. The best move is to reduce demand and increase recovery immediately — even small changes help.

Burnout risk isn’t only about workload. If you feel detached and ineffective, risk can rise even with moderate demands. Consider: workload 5, recovery 5, sleep 5, control 4, support 4, cynicism 7, effectiveness 3. This can land in the moderate‑to‑high range because cynicism and low accomplishment are classic “warning lights.” The most helpful response is usually not “work harder” — it’s to rebuild meaning, feedback, and small wins.

Bottom line: the score helps you choose a lever. If your risk is rising, focus on whichever slider is lowest among the protective factors (recovery/sleep/control/support/effectiveness), or whichever pressure signal is highest (workload/cynicism). Improve one lever by just one point — and reassess next week.

Interpreting your result (and what to do next)

Your Burnout Risk Score is grouped into four zones. Each zone includes an action strategy that’s designed to be realistic. Most people don’t need a 20‑step plan — they need one boundary, one recovery block, and one honest conversation.

• 0–24 (Low risk): Your load and recovery look balanced. Keep your basics strong.
• 25–49 (Mild risk): Some pressure is building. Prevent drift with small guardrails.
• 50–74 (Moderate risk): Your system is strained. Reduce demand and increase recovery this week.
• 75–100 (High risk): Overload signals are strong. Prioritize immediate relief and support.

After you calculate, the tool identifies your two weakest protective areas (for example: sleep and support) or your strongest pressure signal (for example: workload). It then gives you a short list of practical actions. These are not “life advice.” They are simple interventions that often move the needle quickly.

• Run the meter using Last 7 days on the same day each week.
• Pick the lowest protective slider and aim to improve it by one point.
• Save the snapshot so you can see the trend. Direction matters more than today’s number.

If your score is high and you feel stuck, numb, or unsafe, consider talking to a qualified professional. Burnout can overlap with depression, anxiety, and chronic stress — and support is a strength, not a failure.

Frequently Asked Questions

• Is this a clinical burnout diagnosis?

  No. Burnout is complex and is typically assessed through professional evaluation and validated questionnaires. This tool is a simple self‑reflection snapshot that helps you notice patterns and choose a practical next step.

• What’s the difference between stress and burnout?

  Stress often feels like “too much” (too many demands, too much urgency). Burnout often adds a sense of emotional exhaustion and detachment (“I don’t care anymore”), plus reduced effectiveness. This meter includes workload and cynicism to capture that distinction.

• How often should I use it?

  Weekly works best for most people. Daily can be helpful if you’re making changes and want to see immediate feedback, but be careful not to turn it into another “performance metric.” Use it for insight, not self‑judgment.

• Why do you invert recovery, sleep, control, support, and effectiveness?

  Because higher values in those categories are usually protective. Inversion converts them into “risk contributions” so the formula can combine everything in the same direction: higher numbers always mean higher risk.

• My workload is high, but I feel fine. Should I worry?

  Not automatically. High workload can be sustainable for a season if recovery, sleep, and support stay strong. The key is trend: if cynicism rises or recovery drops week over week, treat it as an early warning sign.

• My score is high. What’s the first thing I should do?

  Choose the simplest lever: protect sleep, reduce one commitment, or ask for help. Most burnout recovery begins with lowering immediate demand and increasing recovery capacity. One boundary is better than none.

• Does this tool store my personal data?

  No. Your slider values are processed in your browser. If you click “Save,” only the score and timestamp are stored locally on your device via your browser’s storage.