Burnout Self-Check: Your 7-Factor Burnout Profile

A research-backed, five-minute self-assessment to help you understand where work is supporting your well-being—and where it may be quietly burning you out.

Burnout isn’t just about feeling tired. It shows up in how much control you have, whether your work is recognized, how fair things feel, and how well your values and energy line up with what’s being asked of you. This free burnout self-check walks you through seven proven drivers of burnout and protection. It isn’t a diagnosis—it’s a guided reflection to help you notice patterns, name what’s hard, and choose one area to start making sustainable change.

👉 Start the Self-Check

How it works: Answer 21 questions about the past two weeks. You’ll get a personal burnout profile across seven dimensions, plus a suggestion for where to start.

Instructions: Think about the past two weeks and choose the option that best reflects your experience for each statement.

Scale: Always = 5, Often = 4, Sometimes = 3, Rarely = 2, Never = 1.

Workload

I have enough time and resources to do my job well.

I work at a sustainable pace.

I have time in my day to pause or think strategically.

Control (Autonomy)

I have input into how I organize my work.

I can make decisions that affect my outcomes.

My schedule and pace feel manageable.

Reward and Recognition

I feel my efforts are noticed and valued.

When I do good work, I receive acknowledgment.

My contributions feel meaningful to others.

Community

I feel supported by my colleagues.

I can ask for help without fear of judgment.

I experience trust and respect within my team.

Fairness

Work expectations are applied consistently across people and teams.

I feel decisions that affect me are made transparently.

I can speak up when something feels inequitable.

Values Alignment

My work aligns with my personal values.

I can see how my role contributes to something meaningful.

I feel proud of the impact my work creates.

Restoration

I feel physically and mentally restored most mornings.

I have at least one reliable way to decompress after work.

I can focus and make decisions without mental fog.

Before you see your profile

Your answers are for your reflection only. This check-in isn’t a diagnosis and it can’t tell the full story of your mental health, but it can highlight where work may be supporting or stretching you right now.

After you see your results, you’ll have the option to email a copy to yourself and, if you’d like, answer a few quick anonymous questions that help us understand how burnout shows up across different roles and industries.

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Send your results & help us improve this tool

If you'd like a copy of your profile emailed to you, add your details below. You can also share a few anonymous details about your role so we can better understand how burnout shows up across different sectors.

We’ll only email you occasionally and you can unsubscribe any time.

What to do with your results

This check-in is meant to spark reflection, not self-blame. Feeling stretched, exhausted, or numb doesn’t mean you’re failing—it usually means your conditions aren’t sustainable.

If things feel really hard right now
If you’re feeling overwhelmed, panicked, or like you might hurt yourself, this tool isn’t enough. Please reach out to a doctor, mental health professional, local crisis line, or emergency services in your area. You don’t have to wait until it’s “bad enough” to ask for help.

In the next 48 hours

  • Share what you’re noticing with someone you trust, even briefly.

  • Choose one small change connected to your focus area (like workload, community, or restoration) that could make things feel 5–10% lighter.

  • Write down a few notes about when things feel worst and when they feel more manageable—this can be helpful if you talk to a manager, HR, or a health professional.

Over the next few weeks at work

  • Notice patterns: when do things spike—time of day, specific tasks, certain people?

  • Ask yourself: “What would make my work feel more sustainable for me?” and “What do I need more or less of?”

  • If it feels safe, bring one concrete example and one small request into a conversation with your manager, HR, or a trusted colleague.

If your organization wants support using this tool with teams, or help addressing burnout more systematically, you can learn more about how Jennifer works with leaders and organizations on her main site

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