Burnout Pattern Calculator

Estimate burnout workload strain using work hours, sleep, stress, meetings, manager support, and duration. Get a 0–100 score, risk band, score breakdown, intensity × duration view, and optional financial impact estimate.

0–100 workload score
Intensity × duration map
Optional overtime value estimate

Inputs

1 = unsafe / unclear / unfair • 2 = mostly unsupported • 3 = mixed / inconsistent • 4 = mostly supportive • 5 = clear / fair / safe
Sustained for a season

Optional Financial Impact

Result

Whole picture

Stacked contribution to total
Work (25)
Sleep (20)
Stress (20)
Meetings (15)
Support (20)
27 / 100
Moderate Workload Strain
Duration: 1–3 months

Intensity × duration map

Current position across time scale
0255075100< 1 month1–3 months3–6 months6–12 months1 year+Intensity (0–100)
Current: 27 / 100Duration: 1–3 months • Band: Moderate Workload Strain
Score breakdown
Work hours5 / 25
Sleep impact0 / 20
Stress load10 / 20
Meeting saturation2 / 15
Support impact10 / 20

Financial Impact

Enter unpaid hours and hourly rate to calculate.

Level Guide

LevelScoreCommon workplace indicators
Low
0–25
  • Workload within expected range.
  • Recovery time is usually predictable.
  • Focus remains stable across the day.
  • Support pathways are usable when needed.
Moderate
26–50
  • Busy periods require active prioritisation.
  • More frequent context switching.
  • Sleep, recovery starts to feel inconsistent.
  • Meetings begin to reduce deep-work time.
High
51–75
  • Sustained pace with fewer recovery windows.
  • Higher error rework or quality drift risk.
  • Decision fatigue shows up more often.
  • Support gaps impact delivery predictability.
Severe
76–100
  • Schedule is dominated by demand and interruptions.
  • Recovery time is limited or unreliable.
  • Work is harder to pace sustainably week-to-week.
  • Escalations increase due to load, support mismatch.

Why duration matters

  • Short exposure can be recoverable when load reduces and sleep stabilises.
  • Longer exposure increases cumulative strain because recovery windows are repeatedly constrained.
  • A stable high-demand pattern for months is typically harder to reverse than a brief peak.
  • This tool is descriptive: it highlights patterns across time, not health outcomes.
Selected duration1–3 months
Intensity score27 / 100
Typical sleep duration by age
0–3 months14–17 hours
4–11 months12–15 hours
1–2 years11–14 hours
3–5 years10–13 hours
6–13 years9–11 hours
14–17 years8–10 hours
18–64 years7–9 hours
65+ years7–8 hours
General guidance ranges. Individual needs vary.
Note: Indicators are workload-related and non-clinical. This tool does not diagnose health conditions.
Tip: Look at the score breakdown above to see which factors are driving the result. Small improvements in sleep, meeting load, or recovery time can shift the pattern over time.
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