Burnout Progress Score
Are you just having a bad week, or are you on the verge of collapse? Rate yourself on these 5 dimensions to see your true Burnout Score.
Burnout Is Not a Badge of Honor
We live in a "hustle culture" that glorifies exhaustion. If you aren't tired, you aren't working hard enough, right? Wrong.
Burnout is not just "being tired." It is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands.
The 3 Stages of Burnout (Where Are You?)
- Stage 1: The "Honeymoon" Phase (High Energy, High Stress): You are taking on too much, but you feel like you can handle it. You are running on adrenaline. This is the danger zone because you don't feel burnt out yet.
- Stage 2: The "Brownout" Phase (Low Energy, Cynicism): You start to lose your spark. You are irritable. You dread Mondays. You do the bare minimum to get by. This is where "Quiet Quitting" happens.
- Stage 3: Full Burnout (Collapse): Your body literally forces you to stop. You might get sick, have panic attacks, or be physically unable to get out of bed. This takes months or years to recover from.
The Recovery Protocol: How to Fix It
You cannot "hustle" your way out of burnout. You have to rest your way out. But "rest" doesn't just mean sleep.
- Disconnect Completely: You need time where your brain is not processing any inputs. No podcasts, no music, no scrolling. Just walking, sitting, or staring at a wall. Your brain needs to defragment.
- Set "Hard" Boundaries: Stop checking Slack after 6 PM. Remove email from your phone. If you are accessible 24/7, you are never actually resting.
- Find a "Low Stakes" Hobby: Do something you are bad at. Paint poorly. Play a video game on easy mode. Bake ugly cookies. Remind your brain that you can do things just for fun, not for "achievement."
Common Questions
Is burnout permanent?
No, but it leaves a scar. Once you've burned out, you will always be more sensitive to stress. You have to be more careful with your energy forever. It's a warning shot from your body.
Should I quit my job?
Maybe. But try taking a break first. Sometimes, a 2-week vacation (where you actually disconnect) is enough to reset. If you come back and immediately feel sick again, then yes, it's the job.
What is "Quiet Quitting"?
It's a buzzword for "doing your job description." It's actually a healthy response to burnout. It means setting boundaries and not doing unpaid overtime. Don't let anyone guilt you for it.