Looking for a burnout test? This free self-assessment looks at five everyday areas of your work or study life, energy, interest, workload and control, rest, and people and support, and shows which area needs attention first. It is a habit check, not a diagnosis, and it cannot tell you whether you have any condition.
Self-rating tool for reflection. It is not a clinical, hiring or selection test.
One test shows one side of you. Each full assessment combines interests, aptitude, thinking style, learning style and role or stream fit into a single report. Pick the one for your stage.
There are no right answers on the statements, so think of your usual pattern, not your best day. In the situations, pick what you would really do, not what sounds best.
Strain looks different for a student, a first-job employee, a senior professional and a self-employed person, so your report adjusts the advice to your stage.
Strain shows up in different places for different people. A higher score in an area means steadier everyday habits there. The area with the lowest score is a good place to start, and it is not a verdict about you.
How much is left in you through and after the day
High score: You usually have some energy left after the day, your days off help you recover, and you can stay with a task without your mind going flat.
Low score: You often feel emptied out early in the day, dread the start of it, or find that days off do not bring your energy back.
Whether the work or study still means something to you
High score: You can still find parts of your work or studies that interest you, you know why it matters, and you feel connected to the people around you.
Low score: Things feel flat or pointless, you do only the minimum, or you feel distant from colleagues and classmates.
Whether the load is clear, manageable and partly in your hands
High score: You know what matters most, you can ask for a different date when you are full, and you have some say in how you work or study.
Low score: The list never ends, priorities keep changing, or you feel you cannot say no or choose how to do things.
How well you switch off and refill
High score: You sleep and eat at fairly regular times, you protect your off hours and leave, and you have something outside work or study that you enjoy.
Low score: Sleep and meals are the first things to go, work follows you into bed and days off, or leave days end up as working days.
Who you can talk to and how you protect your time
High score: You have people you can be honest with, others know your available hours, and you can say when you are struggling.
Low score: You carry difficulties alone, say yes to everything, or find that work and study spill into every hour with no clear limits.
Statements are worded so that agreeing describes a steady pattern, such as having some energy left in the evening, knowing what matters this week or being able to talk to someone. Statements about strain are reversed, so saying they are not true for you raises your score.
The result answers one question: which area of your work or study life needs attention first. It does not say that you are or are not burnt out, and it cannot.
A low score in an area means your answers there describe more strain or fewer supports at the moment. That is useful information about where a small change may help. It is not a judgement about your ability, your character or your future.
Take the fourteen day routine for your lowest area and do only that. Then retake the self-assessment and compare area by area. One steady change usually works better than trying to fix everything together.
Your stage of life matters. Exam preparation, first jobs with targets, senior roles and self-employment each bring different loads, so your report adds advice for the stage you pick.
A tool like this can only describe your own answers on one day. If you feel exhausted for weeks, cannot sleep or eat, feel hopeless, or cannot cope, please talk to a doctor, a counsellor or someone you trust. You can also call Tele-MANAS on 14416, a free national helpline.
Yes. The test is free, takes about six minutes and needs no sign-up. You get scores for five areas, advice for your stage of life and a downloadable report.
No. It is not a diagnosis and not a medical or mental-health assessment, so it cannot say whether you are burnt out or have any other condition. It shows which area of your work or study life needs attention first. If you feel unable to cope, or have thoughts of harming yourself, please see a doctor or a counsellor or speak to someone you trust, and you can call Tele-MANAS on 14416, a free national helpline.
Statements are rated from 1 to 5 and the ones about strain are reversed, so a higher score always means steadier everyday habits. In the situation questions each option carries a score from 0 to 100. Each area score is the average of its statements and situations, shown out of 100, and the overall score is the average of the five areas.
There is no pass mark. Scores are only against your own answers and are not compared with anyone else. Use them to see which of the five areas has the most room for a small change.
Yes. Choose the student stage, which covers school, college and exam preparation, and the statements and advice change to fit. The result still describes habits and conditions, and it does not diagnose anything.
Yes. There are four stages: student, early career, experienced or managing others, and independent work such as freelancing, founders, small-business owners and people also running a home. Each stage gets its own statements and advice.
The exam stress self-assessment looks at coping around exams. The time management self-assessment looks at planning and focus. This one looks at the wider balance of energy, interest, workload, rest and support across work or study life. They work well together.
No. A self-rating from one day is not enough to base a decision like that on. Use the score to pick one small habit to change, give it a few weeks, and talk to a manager, teacher, family member or counsellor before any big decision.
Retake it after about three to four weeks of working on your lowest area, so that you can see whether anything has shifted. Taking it every day is not useful, since habits change slowly and one bad day can move a score.
A low area score points to one place to start, not to something wrong with you. Follow the fourteen day routine for that area and retake the test after a few weeks. If you feel heavy for many days, talk to a doctor, a counsellor or someone you trust.
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One test shows one side of you. Each full assessment combines interests, aptitude, thinking style, learning style and role or stream fit into a single report. Pick the one for your stage.