Burnout Self-Assessment Quiz: Check In With Yourself

Burnout Self-Assessment Quiz: Check In With Yourself

Burnout isn’t always loud. Sometimes it creeps in quietly, leaving you depleted, disconnected, and running on empty. If you’ve been feeling off, this short self-assessment can help you reflect and take a moment to reset.

It’s not a diagnosis. It’s a starting point.

Why This Matters

Burnout affects more than just how you feel at work. It touches your relationships, your energy, your sense of purpose. By checking in early, you give yourself the chance to course-correct before things spiral further.

This quiz has been created by Balanced Elite, drawing from established tools including the Maslach Burnout Inventory, the Copenhagen Burnout Inventory, and frameworks from Safe Work Australia and Beyond Blue.

Note: This is not a medical assessment. If you're concerned about your mental health, please speak to your GP or a qualified health professional.

How to Use This Quiz

• Answer Yes or No to each question based on how you’ve been feeling lately
  
  
• At the end, tally your Yes answers to understand your current burnout risk
  
  
• Use your score to decide what next steps or support might be helpful for you
  
  

The Burnout Check-In

1. Do you often feel physically and emotionally drained, even after a good night’s sleep?
   
   
2. Are you overwhelmed by your workload, feeling like you can’t keep up or are constantly falling behind?
   
   
3. Have you lost interest or joy in activities you used to enjoy, either at work or in your personal life?
   
   
4. Do you struggle to concentrate or stay focused on tasks that once felt manageable?
   
   
5. Are you feeling detached, cynical, or overly negative toward your work, colleagues, or clients?
   
   
6. Have you noticed a drop in your productivity or efficiency, despite putting in the same amount of effort (or more)?
   
   
7. Do you find it difficult to switch off from work, often thinking about tasks or checking emails during downtime?
   
   
8. Do you feel like your work lacks meaning or that you're not achieving a sense of accomplishment, no matter how hard you try?
   
   
9. Are you experiencing physical symptoms like frequent headaches, muscle tension, or stomach issues?
   
   
10. Have your sleep patterns changed? Trouble falling asleep, waking during the night, or not feeling rested?
    
    
11. Are you neglecting your own needs, such as skipping meals, avoiding exercise, or not taking breaks?
    
    
12. Do you feel more irritable or impatient with others, whether at work or at home?
    
    

Scoring

Give yourself 1 point for every “Yes” answer.

Total Score: ___ / 12

What Your Score Might Mean

0–3: Low Risk
You’re likely managing stress well and maintaining healthy habits. Keep doing what’s working. You may want to explore the BRAVE™ 7-Day Reset to stay on track and build even more resilience.

4–7: Moderate Risk
Some areas might need your attention. You are not alone - many high achievers find themselves here.
The BRAVE™ 7-Day Reset offers practical tools to help you realign, rebuild your energy, and reset your wellbeing habits. You might also consider 1:1 coaching for more personalised support.

8–12: High Risk
This score suggests you may be at a high risk of burnout. Please take this seriously. We strongly encourage reaching out to your GP or a mental health professional.
In parallel, the BRAVE™ 7-Day Reset can support your recovery journey with structured, compassionate guidance. You may also benefit from workplace changes, clearer boundaries, or additional coaching support.

Where This Quiz Comes From

This tool was created by Balanced Elite using a combination of insights from:

• The Maslach Burnout Inventory (MBI)
  
  
• The Copenhagen Burnout Inventory (CBI)
  
  
• Mayo Clinic’s Workplace Wellbeing Tools
  
  
• Burnout risk indicators from Safe Work Australia and Beyond Blue
  
  

It’s designed to make burnout awareness simple and accessible, especially for high-achieving professionals under pressure.

Want more support?
Explore our BRAVE™ 7-Day Reset or book your complimentary 30-minute consultation here.

‍