Burnout Quiz: Am I Burned Out?

Use the quiz above for a quick, private read on where you are. It takes about a minute, runs entirely in your browser, and gives you a score plus practical next steps — no sign-up, no data leaving your device.

What burnout actually is

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Burnout isn’t just “being tired.” Researchers describe it across three dimensions, and this quiz samples all three:

• Emotional exhaustion — feeling drained, used up, unable to recharge.
• Cynicism / detachment — growing distance from, or negativity toward, your work.
• Reduced efficacy — doubting the value of what you do and getting little satisfaction from accomplishments.

How to read your score

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The number is a prompt for reflection, not a verdict. A single high day is normal; a pattern of high scores over weeks is the signal that matters. Re-take it occasionally and watch the trend rather than fixating on one result.

What helps

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Recovery comes first — sleep, real breaks, and a clear boundary between work and the rest of life. After that, reducing daily friction in your environment removes a surprising amount of low-grade stress: a desk set to the right height, an ergonomic chair, and fewer interruptions during deep work. None of that replaces rest — but a workspace that stops fighting you makes the good habits easier to keep.

This tool is for self-reflection and is not a medical diagnosis.

Frequently asked questions

How does this burnout quiz work?

You answer 10 short statements about how you've felt at work lately on a Never-to-Always scale. Each answer scores 0–4, for a total of 0–40. The higher the score, the more burnout warning signs your answers show. Nothing is sent anywhere — it runs entirely in your browser.

What's a high burnout score?

As a rough guide: 0–9 is low, 10–19 shows mild early signs, 20–29 is moderate, and 30–40 is high. These bands are for self-reflection, not diagnosis — trends over time and how you actually feel matter more than the exact number.

Is this a real medical burnout test?

No. It's an informal self-check inspired by the dimensions clinicians look at (emotional exhaustion, cynicism/detachment, and reduced sense of accomplishment). If burnout is affecting your health, relationships, or ability to function, talk to a doctor or mental-health professional.

What should I do if my score is high?

Prioritize genuine recovery — protect sleep, take real breaks, and set a hard stop to the workday. Reducing daily friction in your environment helps too: dialed-in desk ergonomics, a supportive chair, and fewer interruptions. But environment fixes aren't a substitute for rest or professional help when you need it.