Burnout Risk Calculator
Get a personalized burnout score, timeline prediction, and recovery plan based on your actual workload and habits.
What is burnout?
Burnout is chronic physical and emotional exhaustion from prolonged stress — classified by the WHO as an occupational phenomenon. Three warning signs: exhaustion (empty even after rest), cynicism (detached from work), and reduced effectiveness (working harder, achieving less).
Awareness tool only — not a medical diagnosis. If you're struggling, please talk to a healthcare professional.
Understanding Burnout
The WHO classifies burnout as an occupational phenomenon — chronic workplace stress that hasn't been successfully managed. It's not a bad week. It's a compounding deficit across sleep, stress, recovery, and control that takes 6–12 months to fully heal from.
The good news: burnout is highly predictable. The same five factors (workload, sleep, control, recovery, social support) explain most of the variation across studies — which is exactly what this calculator weighs.
The 3 Symptoms
Exhaustion (depleted energy), cynicism (detachment from work), and reduced effectiveness (working harder, achieving less). All three together is the clinical picture.
Hours ≠ Burnout
Long hours alone don't cause burnout. Long hours + low control + no recovery do. Surgeons work brutal hours but report low burnout when they have autonomy and meaning.
Sleep Buffers Everything
People sleeping 7.5+ hours show 30–40% lower burnout scores at the same workload. Sleep is the single most protective habit you have.
Connection Matters
Social support — even a single trusted colleague — drops burnout risk by ~25%. Loneliness is a multiplier you can fix this week.