EXPECTATIONS, BURNOUT & CAPACITY

Burnout Warning Assessment: Spot It Early, Protect Performance, Protect You

Burnout usually isn’t “one bad day”, it’s compounding strain: sleep debt, constant urgency, emotional load, and no recovery windows.
This tool helps you measure the warning signs and produce a short, decisive protection plan you can act on this week.

Category Expectations, Burnout & Capacity

This is not a medical diagnosis. If you feel unsafe, unable to cope, or symptoms are severe/persistent, please seek professional support.
In the UK you can contact NHS 111 for urgent advice, or 999 in an emergency.

When to Use This Assessment

When your tolerance is dropping (irritability, impatience, low resilience)
When you’re “busy” but output quality is slipping or taking longer than it should
When you’re running on adrenaline then crashing hard after meetings or deadlines
When sleep doesn’t restore you and weekends don’t reset you
When you’re starting to dread work, people, or “just one more message”

Pro Tips

Answer based on the last 10–14 days. One-off bad days aren’t the point.
Don’t minimise “small” symptoms. Burnout is often death by a thousand cuts.
Look for pattern + persistence. Repeating signals matter more than intensity.
Use the plan builder. Insight without a protection move is just awareness.
Protect your reputation. Burnout doesn’t just harm you — it can quietly damage perception.

Burnout Warning Assessment

Slide each item from 0–10 based on the last 10–14 days. This gives you a clear level and shows which domain is driving the risk.

Spot early signals Build protection

Burnout Warning Level

Stable Strained High Risk Critical

Energy0%

Cognition0%

Emotional0%

Recovery0%

Your Burnout Warning Summary

Based on your sliders (last 10–14 days).

Stable • 0%

What’s driving your score

Highest domain = your fastest intervention lever.

What this means in real life

Answer at least one item to generate your interpretation.

Next: Use the Protection Plan Builder tab to turn this into one boundary + one recovery rule you can actually keep.

The Red Flags to Take Seriously

The Moves That Reduce Risk Fast

Recommended Tools (High Impact)

Protection Plan Builder

Turn awareness into action. Identify the drivers, choose a non-negotiable protection move, and write a short operating rule that stops burnout quietly returning.

Reduce strain Prepare a conversation Lock a 2-week reset

Your situation in one sentence

Clarity beats chaos

Top 3 drivers (what’s actually draining you)

Be specific

Sleep debt

1 = none, 10 = heavy

How depleted are you?

5/10

Emotional load

1 = light, 10 = heavy

How much emotional weight?

5/10

One protection move

Non-negotiable

One recovery rule

Keep it realistic

If you need a conversation, who is it with?

Pick the channel

Draft a 3-line opener (calm, factual, outcome-led)

No over-explaining

Your 2-week reset plan (simple)

Focus + recovery

Burnout Warning Assessment: Spot It Early, Protect Performance, Protect You

When to Use This Assessment

Pro Tips

Your Burnout Warning Summary

The Red Flags to Take Seriously

The Moves That Reduce Risk Fast

Recommended Tools (High Impact)

Your situation in one sentence

Top 3 drivers (what’s actually draining you)

Sleep debt

Emotional load

One protection move

One recovery rule

If you need a conversation, who is it with?

Draft a 3-line opener (calm, factual, outcome-led)

Your 2-week reset plan (simple)

Your Burnout Protection Plan Output