Burnout rarely arrives all at once. It builds quietly: a little less energy here, a little more detachment there, until one day work feels heavier than it should. The earlier you notice the signs, the easier it is to change course.
This self-check can help you take an honest look at where you are right now. It isn’t a diagnosis. It’s a starting point for reflection, and for deciding what kind of support might help.
How it works
Read each statement and score it based on how often it’s been true for you over the past month.
0 = Rarely or never
1 = Sometimes
2 = Often
3 = Almost always
Part 1: Energy
- I feel drained at the end of the workday, even on lighter days.
- I wake up tired and dread the start of the workweek.
- Rest on weekends or evenings doesn’t seem to recharge me.
- I notice physical signs of stress, like headaches, tension, or trouble sleeping.
Part 2: Connection
- I feel more cynical or detached about my work than I used to.
- I’ve pulled back from colleagues, meetings, or conversations I once enjoyed.
- I’m doing the work, but I’ve stopped caring much about the outcome.
- I’m working harder than ever, but mostly out of pressure rather than purpose.
Part 3: Effectiveness
- I struggle to focus or finish tasks that used to feel easy.
- I feel like my effort isn’t making a real difference.
- Small setbacks feel bigger and harder to bounce back from.
- I find it hard to prioritize because everything feels urgent.
Add up your total score (0 to 36).
0 to 9: Running steady
You’re managing demands well right now. That’s worth protecting. Notice what’s working, whether that’s your boundaries, your routines, or your support system, and keep it in place, especially when things get busy.
Try this: Jot down two or three habits that help you recharge, so you can return to them when pressure rises.
10 to 18: Early warning signs
Some strain is showing up. This is the ideal time to act, because small adjustments now can prevent bigger problems later. Look at which part of the quiz scored highest. That’s usually the best place to start.
Try this: Bring one capacity question to your next one-on-one: “Here’s what’s on my plate. Can you help me prioritize what matters most right now?”
19 to 27: Running low
You’re carrying a lot, and it’s likely affecting your energy, focus, or connection to your work. This isn’t a personal failing. It’s a signal that something about your workload, boundaries, or support needs to change.
Try this: Identify one thing you can pause, delegate, or say “not now” to this week. Then talk with someone you trust about how you’ve been feeling.
28 to 36: Running on empty
Your score suggests significant strain. Please take it seriously and be kind to yourself. You deserve support, and you don’t have to figure this out alone.
Try this: Reach out for support soon, whether that’s your manager, HR, a coach, your company’s Employee Assistance Program, or a healthcare provider.
Look at your highest-scoring section
If Energy scored highest, focus on recovery: sleep, breaks, and boundaries around your time.
If Connection scored highest, reflect on meaning: which parts of your work still matter to you, and where you feel out of sync with your values.
If Effectiveness scored highest, focus on workload and priorities: what can be cut, delayed, or clarified.
A note on your wellbeing
This self-check is designed for reflection, not diagnosis. If you’re experiencing ongoing physical symptoms, persistent low mood, or feelings of hopelessness, please reach out to a healthcare provider or mental health professional. Many employers also offer confidential support through an Employee Assistance Program.
Want help turning your results into a plan? A Bravely coach can help you make sense of what you’re feeling, set boundaries that stick, and have the workload conversation you’ve been putting off. [Book a session →]
Book a session here.
