Burnout Recovery Index
Rate your feelings based on the following scale:
- 1 Strongly Disagree
- 2 Disagree
- 3 Neutral
- 4 Agree
- 5 Strongly Agree
Press delete or backspace to clear your previous answer.
Learn more at github.com/daveshap/BurnoutRecoveryIndex
Ready to start!
Sleep 1 2 3 4 5 |
| I fall asleep easily within 30 minutes of going to bed. |
| I sleep through the night without waking up. |
| I feel well-rested and refreshed when I wake up in the morning. |
| I maintain a consistent sleep schedule, even on weekends. |
| My dreams are generally pleasant and don't disturb my sleep. |
| I wake up naturally at the right time without needing an alarm. |
| I feel energized and alert during the day after a night's sleep. |
| I can easily relax and quiet my mind when it's time to sleep. |
| I get an adequate amount of sleep each night (7-9 hours for adults). |
| My bedroom environment promotes good sleep (quiet, dark, comfortable). |
| I often find myself lying awake for long periods before falling asleep. |
| I frequently wake up during the night and have trouble getting back to sleep. |
| I often feel groggy and tired even after a full night's sleep. |
| My sleep schedule is irregular and varies significantly day to day. |
| I have vivid or disturbing dreams that affect my sleep quality. |
| I rely on an alarm to wake up and often feel the need to snooze. |
| I feel drowsy and lack energy during the day despite sleeping. |
| Racing thoughts or worries often prevent me from falling asleep. |
| I regularly get less sleep than I need to feel rested. |
| Factors in my bedroom (noise, light, temperature) often disrupt my sleep. |
Work 1 2 3 4 5 |
| I feel capable of handling my workload effectively. |
| I find my work engaging and meaningful. |
| I can maintain focus and concentration throughout my workday. |
| I feel confident in my ability to meet work deadlines. |
| I have a good relationship with my colleagues and supervisors. |
| I feel my skills and abilities are well-utilized in my job. |
| I can easily prioritize tasks and manage my time at work. |
| I feel recognized and appreciated for my contributions at work. |
| I can maintain a healthy work-life balance. |
| I feel motivated to start my workday. |
| My job responsibilities often overwhelm me. |
| I find my work boring or unfulfilling. |
| I struggle to stay focused and productive during work hours. |
| I frequently worry about missing deadlines or underperforming at work. |
| I often experience conflicts or tension with coworkers or superiors. |
| I feel my talents and skills are underutilized in my current role. |
| I often feel scattered and have trouble managing my workload. |
| I feel undervalued or unappreciated at my workplace. |
| My work often interferes with my personal life and relationships. |
| I dread going to work most days. |
Physical Health 1 2 3 4 5 |
| I maintain a balanced and nutritious diet most days. |
| I engage in regular physical exercise or activity. |
| I rarely experience unexplained aches or pains in my body. |
| My digestion functions well without frequent discomfort. |
| I feel physically resilient and rarely get sick. |
| I recover quickly when I do catch an illness. |
| I feel satisfied with my overall physical health. |
| I have a good appetite and enjoy my meals. |
| I feel my body is capable of handling daily physical tasks with ease. |
| I trust that my healthcare providers understand and address my concerns. |
| I often rely on unhealthy food choices or irregular eating patterns. |
| I struggle to find time or motivation for regular physical activity. |
| I frequently experience unexplained physical discomfort or pain. |
| I often have digestive issues or gastrointestinal discomfort. |
| I seem to catch colds or infections more frequently than others. |
| It takes me longer than usual to recover from minor illnesses. |
| I feel physically unwell without a clear medical explanation. |
| I've experienced significant changes in my appetite or weight. |
| Simple physical tasks often feel more challenging than they should. |
| I feel frustrated that medical professionals can't fully address my health concerns. |
Mental Health 1 2 3 4 5 |
| I generally feel optimistic about my future. |
| I can manage my worries and anxieties effectively. |
| I maintain emotional stability most of the time. |
| I enjoy spending time with others and feel socially connected. |
| I find meaning and purpose in my daily life. |
| I feel that life is worth living. |
| I can see the good in people and society overall. |
| I can experience joy and pleasure in my daily activities. |
| I feel capable of handling life's challenges. |
| I have a positive self-image and sense of self-worth. |
| I often feel sad, empty, or hopeless about my future. |
| I frequently experience overwhelming anxiety or panic. |
| I have difficulty controlling my anger or experience frequent emotional outbursts. |
| I feel isolated and disconnected from others. |
| I struggle to find meaning or purpose in my life. |
| I have thoughts that I would be better off not being alive. |
| I often feel cynical or negative about people and society. |
| I find it hard to enjoy things that I used to find pleasurable. |
| I feel overwhelmed by life's challenges and unable to cope. |
| I struggle with feelings of worthlessness or excessive guilt. |
Energy and Fatigue 1 2 3 4 5 |
| I have enough energy to complete my daily tasks without feeling exhausted. |
| I can maintain a consistent level of activity throughout the day. |
| I feel motivated to engage in regular exercise or physical activities. |
| I wake up feeling refreshed and ready to start my day. |
| I can focus on tasks without my eyes feeling strained or tired. |
| I rarely need caffeine or other stimulants to get through the day. |
| I have enough energy for both work and leisure activities. |
| I can easily motivate myself to start and complete tasks. |
| I feel physically energized even after a full day of activities. |
| I can engage in social activities after work without feeling completely drained. |
| I often feel so exhausted that I collapse on the couch after work. |
| My energy levels fluctuate dramatically throughout the day. |
| I struggle to find the energy or motivation to exercise regularly. |
| I wake up feeling tired, even after a full night's sleep. |
| My eyes often feel strained or tired, making it hard to focus. |
| I rely heavily on caffeine or other stimulants to function throughout the day. |
| After work, I have little to no energy left for other activities. |
| I often procrastinate or avoid tasks due to lack of energy. |
| Simple physical tasks leave me feeling unusually tired. |
| I frequently cancel social plans because I feel too fatigued. |
Social Relationships 1 2 3 4 5 |
| I actively seek out opportunities to spend time with others. |
| I find social interactions energizing and enjoyable. |
| I look forward to meeting new people and socializing. |
| I often initiate or organize group activities with friends or colleagues. |
| I make a consistent effort to connect with several people each week. |
| My relationships feel deep, trusting, and secure. |
| I feel confident that I can rely on others for support when needed. |
| I maintain a healthy balance between my social life and alone time. |
| I feel comfortable opening up to others about my thoughts and feelings. |
| I actively contribute to and participate in my social circles. |
| I often avoid social situations and prefer to be alone. |
| I find spending time with friends to be emotionally draining. |
| The thought of social interactions often fills me with dread. |
| I rarely initiate social plans and tend to decline invitations. |
| I go for long periods without meaningful social contact. |
| My relationships feel superficial or lacking in trust. |
| I hesitate to ask for help, feeling I can't rely on others for support. |
| I feel overwhelmed by social obligations and crave more alone time. |
| I struggle to share my true thoughts and feelings with others. |
| I feel disconnected or out of place in my social groups. |
Cognitive Function 1 2 3 4 5 |
| My thoughts are generally clear and focused. |
| I can easily recall words and names when I need them. |
| I can control my focus, shifting between tasks as needed. |
| I'm aware of time passing and can manage my time effectively. |
| I can easily comprehend and retain new information when reading. |
| I can initiate tasks without significant mental effort. |
| My memory for recent events and information is reliable. |
| I can multitask effectively when necessary. |
| I can articulate my thoughts clearly in conversations or writing. |
| I can maintain concentration even in distracting environments. |
| I often experience "brain fog" or mental cloudiness. |
| I frequently struggle to find the right words or remember names. |
| I find myself hyperfocusing on tasks without intending to. |
| I lose track of time easily, working for long periods without realizing. |
| I have difficulty understanding or remembering what I've just read. |
| I struggle to start tasks, feeling mentally "stuck" (executive dysfunction). |
| I often forget recent conversations or information I've just learned. |
| Switching between tasks feels overwhelming and disorienting. |
| I have trouble organizing my thoughts or expressing them coherently. |
| My mind often feels like it's racing and I can't slow my thoughts. |
Motivation and Purpose 1 2 3 4 5 |
| I have a clear sense of direction in my life. |
| I feel I'm on the right path, aligned with my goals and values. |
| My daily activities are meaningful and align with what I care about. |
| The people in my life support and contribute to my sense of purpose. |
| I have a clear understanding of my personal values and live by them. |
| I would continue much of what I do even if money were no object. |
| I feel a sense of pride and accomplishment in my work and activities. |
| I'm excited about my future and the possibilities it holds. |
| I feel my life has a meaningful impact on others or the world. |
| I wake up most days feeling motivated and purposeful. |
| I feel lost or directionless in life. |
| I often feel like I'm on the wrong path or have made wrong choices. |
| My daily activities feel meaningless or disconnected from my values. |
| The people in my life don't support or understand my goals and aspirations. |
| I struggle to identify my core values or live up to them. |
| I would completely change my life if I had unlimited resources. |
| I rarely feel proud of my work or accomplishments. |
| I feel anxious or apathetic about my future. |
| I doubt whether my life makes any significant difference to others or the world. |
| I often struggle to find motivation or purpose in my daily life. |
Emotional Regulation 1 2 3 4 5 |
| I'm generally aware of my emotions and what triggers them. |
| I have effective strategies to improve my mood when needed. |
| I've established healthy routines that support my emotional well-being. |
| I feel in control of my emotional responses to situations. |
| I can maintain composure even when faced with minor annoyances. |
| I'm able to create emotional distance from people or situations that bother me. |
| I can express my emotions in a healthy and constructive manner. |
| I recover quickly from setbacks or disappointments. |
| I can calm myself down when feeling stressed or overwhelmed. |
| I'm able to experience and process difficult emotions without being overwhelmed by them. |
| I often feel confused about my emotions or why I'm feeling them. |
| I struggle to find ways to improve my mood when I'm feeling down. |
| My emotional state feels chaotic and unpredictable most days. |
| I feel like my emotions control me, rather than the other way around. |
| Small annoyances often get under my skin and affect me significantly. |
| I have difficulty distancing myself emotionally from troubling people or situations. |
| I often express my emotions in ways that I later regret. |
| Setbacks or disappointments tend to affect me for a long time. |
| When stressed or overwhelmed, I struggle to calm myself down. |
| Difficult emotions often feel overwhelming and unmanageable. |
Self-Care and Leisure 1 2 3 4 5 |
| I consistently make time for myself and my personal needs. |
| I regularly experience joy and pleasure in my daily life. |
| I treat my body with respect, prioritizing its health and well-being. |
| I have effective strategies to recover from stressful or demanding days. |
| I actively invest time and resources in activities that promote my well-being and enjoyment. |
| I engage in hobbies or interests that are purely for my own enjoyment. |
| I set and maintain healthy boundaries to protect my personal time. |
| I feel refreshed and recharged after my leisure activities. |
| I prioritize rest and relaxation without feeling guilty. |
| I have a good balance between productivity and leisure in my life. |
| I struggle to find time for myself amid my responsibilities. |
| I rarely feel a sense of joy or pleasure in my daily activities. |
| I often neglect my physical health and well-being. |
| After stressful days, I find it hard to unwind or recover effectively. |
| I seldom invest in activities solely for my own enjoyment or health. |
| I've lost touch with hobbies or interests that once brought me pleasure. |
| I often let others' needs override my own need for personal time. |
| My leisure activities often leave me feeling drained rather than refreshed. |
| I feel guilty when I take time to rest or relax. |
| My life feels overwhelmingly focused on work or obligations, with little room for leisure. |
Stress Management 1 2 3 4 5 |
| I can handle daily challenges without becoming overly stressed. |
| I proactively plan and organize to minimize potential stressors. |
| I rarely feel caught off guard by unexpected situations at work or home. |
| I have effective strategies to cope with various life challenges. |
| Unplugging at the end of the day significantly reduces my stress levels. |
| I engage in reliable activities that help me release tension and stress. |
| I have a strong support network that helps me navigate life's ups and downs. |
| I can identify signs of stress in myself early and take action to address them. |
| I maintain a positive outlook even when facing difficult situations. |
| I can adapt quickly to changes and new circumstances without excessive stress. |
| I feel stressed out almost every day, as if on a predictable schedule. |
| I often feel unprepared for stressful situations, dealing with them as they arise. |
| Unexpected events frequently throw me off balance at work or home. |
| I feel ill-equipped to handle many of life's challenges effectively. |
| Even after unplugging at day's end, I still feel wound up and stressed. |
| I struggle to find effective ways to relieve stress and tension. |
| I feel isolated in dealing with life's difficulties, lacking a support network. |
| I often don't recognize I'm stressed until I'm already overwhelmed. |
| Difficult situations often lead me to feel pessimistic and defeated. |
| Changes and new circumstances typically cause me significant stress and anxiety. |
Work Life Balance 1 2 3 4 5 |
| I maintain clear boundaries between my work and personal life. |
| I engage in work during designated hours and disconnect afterwards. |
| I find my work generally fulfilling and enjoyable. |
| I have a healthy balance between my professional and personal activities. |
| I feel empowered to decline work requests that infringe on my personal time. |
| My work is an important part of my life, but it doesn't define me entirely. |
| I manage my energy well, avoiding overwork and burnout. |
| I have ample time for personal interests and relationships outside of work. |
| I can fully engage in leisure activities without thinking about work. |
| My workplace respects and supports my need for work-life balance. |
| The line between my work and personal life is often blurred. |
| I find myself working or thinking about work at all hours. |
| I frequently dread going to work or engaging in work tasks. |
| My work commitments often overshadow my personal life. |
| I feel pressured to accept work demands, even when they interfere with my personal time. |
| My work consumes my thoughts and energy, leaving little for other aspects of life. |
| I often feel I'm burning the candle at both ends, sacrificing personal time for work. |
| I struggle to find time for personal interests or relationships due to work demands. |
| Even during leisure time, I'm preoccupied with work-related thoughts. |
| My workplace expectations make it difficult to maintain a healthy work-life balance. |