◑ This is a reflection, not a diagnosis
This check-in is not medical advice and not a diagnosis. It cannot diagnose burnout, depression or any condition — it simply helps you notice patterns. Please speak to a qualified healthcare provider if you're struggling. If you're in distress right now, you deserve support: in the US call or text 988 (Suicide & Crisis Lifeline) or call SAMHSA's free helpline 1-800-662-4357. See our full help & crisis resources.
Over the past few weeks, how often has this been true for you?
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About this check-in
This tool draws on the three widely recognised dimensions of burnout described by the World Health Organization (ICD-11): exhaustion, cynicism or mental distance from your work, and a reduced sense of effectiveness. It also touches on irritability, concentration and the physical toll stress can take. It is a reflection aid, not a clinical instrument — it cannot diagnose anything.
Each of the 10 questions is scored from 0 (Never) to 4 (Almost always). We add up your answers and show them as a percentage of the maximum (40), then place you in one of four reflective bands. The formula is simply:
reflection % = (sum of your answers ÷ 40) × 100
A higher percentage doesn't mean you're "diagnosed" with anything — it's a nudge to be kinder to yourself and, if it feels right, to reach out for support.
♥ Be gentle with yourself
However your reflection turns out, noticing how you feel is already an act of care. Rest, boundaries and connection are not luxuries — they're how people recover. You don't have to carry this alone.
Frequently asked questions
Is this burnout test a diagnosis?
No — it's a non-diagnostic self-reflection to help you notice patterns. For diagnosis or treatment, please see a qualified healthcare professional.
What are common signs of burnout?
Persistent exhaustion that rest doesn't fix, cynicism or detachment from work, a reduced sense of accomplishment, irritability, trouble concentrating, and physical symptoms like headaches or disrupted sleep.
How do I recover from burnout?
Reduce the chronic stressors where you can, rebuild rest and firm boundaries, reconnect with people who support you, and seek professional help. Small, consistent changes matter more than dramatic ones.
Is my data private?
Yes. Everything is calculated entirely in your browser — your answers are never uploaded, stored or sent anywhere.
Read next
Sources & further reading
Burnout dimensions per the World Health Organization (ICD-11) and established occupational-wellbeing research. Educational use only — not medical advice. Read our full disclaimer →