Burnout Quiz: Am I Burned Out?
Free · 10 Questions · 2 Minutes
A structured self-assessment that reveals exactly where you stand with burnout — and gives you a clear starting point for recovery. No jargon, no fluff.
Trusted by professionals dealing with chronic stress, exhaustion, and the quiet suspicion that something is seriously wrong.
No account required. Not a clinical diagnosis. Results are instant.
What is burnout?
Burnout is a state of chronic stress that leads to physical and emotional exhaustion, cynicism and detachment, and a growing sense of ineffectiveness. It develops gradually — often so gradually that people do not recognise it until they are deep inside it.
Unlike ordinary tiredness, burnout does not resolve with a weekend off. It affects your capacity to think clearly, connect with others, and find meaning in work you once cared about. Left unaddressed, it can have serious consequences for both mental and physical health.
Understanding where you sit on the burnout spectrum is the first step. That is what this check-in is designed to help you do.
Who is this check-in for?
- Professionals who feel chronically exhausted despite getting enough sleep
- People who have lost enthusiasm for work they used to find meaningful
- Anyone experiencing persistent cynicism, irritability, or emotional numbness
- Those who suspect they might be burned out but are not sure how serious it is
- People who have recently recovered and want to monitor whether burnout is returning
What you receive after completing it
- Your burnout score — A clear numerical score reflecting how strongly burnout-related patterns show up in your answers, with a plain-English explanation of what it means.
- Your top 3 risk areas — The specific dimensions — exhaustion, detachment, cynicism, or efficacy — where you are most depleted right now.
- 5 immediate action steps — Concrete, practical steps tailored to your results that you can start today — not generic advice, but specific to your pattern.
How the check-in works
- 1. Answer 10 honest questions — Each question asks about a specific aspect of how you have been feeling at work and in life. Choose the answer that reflects your experience over the past few weeks, not just today.
- 2. Receive your personalised score — Your answers are scored using a framework informed by established burnout research — exhaustion, cynicism, and sense of efficacy. You get an instant breakdown.
- 3. Read your results and take action — Your results page explains your score in plain language and gives you a clear next step — whether that is a free action plan, a structured Reset Plan, or the deeper Reset Plus report.
Ready to find out where you actually stand?
Frequently asked questions
Is this a clinical diagnosis?
No. The burnout check-in is a structured self-assessment tool, not a clinical test. It is designed to help you identify patterns and understand your current state so you can take informed action. If you are experiencing severe symptoms, please speak with a qualified healthcare professional.
How long does it take?
Most people finish in under two minutes. There are 10 questions, each answered on a simple five-point scale. There is no time pressure — answer honestly at your own pace.
What do I get after completing it?
You receive a personalised burnout score, a breakdown of your three highest-risk areas, and five immediate action steps tailored to your results. Paid tiers include a full 4-week Reset Plan or the enhanced Reset Plus report.
Are my answers stored?
Your answers are processed to calculate your score but are not linked to your identity. No account is required and nothing is shared with third parties.
Who created this check-in?
Mat Gil — Founder and Editorial Lead of MatBurnout. He writes about burnout through lived experience and more than two decades working in leadership, hospitality, sales, and marketing environments; his perspective is practical and workplace-focused, not clinical advice. The questions draw on established burnout research frameworks, including the dimensions of exhaustion, cynicism, and efficacy.
What if my score is very high?
A high score means you are likely in a state of significant burnout and need structured support. The results page explains what your score means and outlines concrete next steps. If you are in distress, please also review our guidance on when to seek professional help.
Can I retake the check-in?
Yes. Many people retake it monthly to track their recovery progress. Each attempt is independent.
Disclaimer
The burnout check-in is an educational self-assessment tool and is not a substitute for professional medical or psychological advice, diagnosis, or treatment. If you are experiencing a mental health crisis or your symptoms are severely affecting your ability to function, please seek help from a qualified healthcare professional immediately.
Take the free burnout quiz — 10 questions, 2 minutes