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The Burnout Barometer™

Are You Living in Balance or Performing Through Burnout?

 There are no right or wrong answers. Just an opportunity to better understand yourself.

Want to go deeper? Request a personal reflection and practical next step from the Empowering Wellness team. No performance required. Just a place to begin.

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Question 1 of 8

Question 1 — When My Routine Changes Unexpectedly

Stress can narrow our focus as we shift toward managing immediate demands. Sometimes we respond by doing more. Other times we find ourselves planning, avoiding, or moving between the two.

When my routine changes unexpectedly, I typically find myself...

A

Pushing through. I focus on performing, getting things done, and keeping everything moving. I don't spend much time considering how the changes are affecting me or why I'm responding this way.

B

Feeling an urgency to regain control. I start organizing, problem-solving, or taking action to make things feel predictable again.

C

Getting stuck in planning and preparing. I tell myself I'll take action when things settle down, when I have more information, or when the timing feels right.

D

Moving quickly to put out fires, then running out of steam. I find myself scrolling, zoning out, or retreating into low-responsibility tasks rather than addressing what still needs my attention.

Question 2 of 8

Question 2 — When My Responsibilities Begin to Pile Up

We often measure our capability by what we accomplish, without considering the capacity required to sustain our efforts. How we respond to increasing demands can reveal our relationship with expectations.

When my responsibilities begin to pile up, I typically...

A

Get organized and work through my list. I'm good at managing responsibilities, even when it means putting my own needs on the back burner.

B

Feel pressure to get ahead of everything. I start multitasking, moving faster, and taking on more because I feel responsible for making sure things get done.

C

Feel overwhelmed by where to begin. I spend time thinking about everything I need to do, but struggle to turn those thoughts into action.

D

Have bursts of productivity where I tackle everything I can, followed by periods when even simple responsibilities feel exhausting.

Question 3 of 8

Question 3 — When I Finally Have Time to Rest

Rest isn't simply the absence of activity. Our relationship with rest can reveal how much of our sense of worth, safety, and accomplishment depends on remaining productive.

When I finally have time to rest, I notice...

A

I enjoy the break, but naturally start thinking about what needs to happen next. Staying productive is part of how I maintain my sense of accomplishment.

B

I have trouble slowing down. My mind keeps identifying things I could or should be doing, and I feel compelled to take care of them.

C

I withdraw into activities that require little effort. I may spend hours scrolling, watching something, or putting off things I intended to enjoy.

D

I feel exhausted but restless. I alternate between trying to relax and jumping up to accomplish something, never quite feeling restored.

Question 4 of 8

Question 4 — When My Efforts Don't Produce the Results I Expected

Our sense of efficacy is influenced by the relationship between our efforts and the outcomes we experience. When those outcomes don't align with expectations, we may begin questioning our process, our capacity, or even our capability.

When my efforts don't produce the results I expected, I tend to...

A

Adjust my approach and keep working. I trust my ability to figure things out, although I rarely stop to consider whether the goal or expectation still serves me.

B

Increase my effort. I look for what I missed, what I can improve, or what I need to control to get a better outcome.

C

Question whether my efforts will make a difference. I find myself hesitating, second-guessing, or putting off trying again.

D

Initially push harder to correct the outcome, but eventually become frustrated, discouraged, or disengaged when the additional effort doesn't seem to help.

Question 5 of 8

Question 5 — When I Think About My Typical Day

Over time, repeated behaviors become familiar. We may begin interpreting urgency as motivation, exhaustion as normal, or productivity as evidence that we're doing well.

When I think about how I move through a typical day, I recognize that...

A

I accomplish a lot and generally feel capable of handling what's expected. I don't often evaluate how much energy I'm spending to maintain that consistency.

B

I'm frequently thinking ahead, anticipating problems, or feeling pressure to stay on top of everything. Slowing down can feel uncomfortable.

C

I struggle to build momentum. I know what needs to happen, but getting started or maintaining consistency often feels harder than it should.

D

My days fluctuate between high productivity and periods of avoidance, distraction, or exhaustion. I often feel like I'm trying to catch up with myself.

Question 6 of 8

Question 6 — When Someone Asks How I'm Doing

We often describe how we're doing through what we're accomplishing rather than what we're experiencing. Understanding the difference can reveal whether we've learned to measure wellness through performance.

When someone genuinely asks how I'm doing, I tend to...

A

Say things are going well and share what I've been accomplishing. I feel successful and capable, even though I may not have considered how I'm feeling.

B

Talk about how busy things are, what needs to get done, or the challenges I'm managing. My attention naturally goes toward solving what's happening.

C

Struggle to put my experience into words. I may say I'm tired, overwhelmed, or unsure because I haven't fully understood what I'm experiencing.

D

Say I'm fine or that things have been busy, even though internally I've been moving between feeling overwhelmed, pushing through, and wanting to disconnect.

Question 7 of 8

Final Reflection — Your First Return

What is one pattern you've come to accept as normal that may be costing you more capacity than you realized?

 

Take a moment to consider your answer. You don't need to change everything you've recognized today. Awareness creates the opportunity to understand your experience with greater clarity.

 

Balance Without the Burnout begins when we stop measuring our wellness solely by what we can accomplish.

Question 8 of 8

Question 8 — Taking Your Next Step

Awareness creates an opportunity to better understand the patterns shaping our daily lives. Sometimes we're ready to explore what we've discovered with someone else. Other times, simply recognizing these patterns is enough for today.

 

Would you like to take the next step in exploring your Burnout Barometer responses?

A

Yes, I'd like Emma to reach out and help me better understand my patterns and explore how I can begin practicing The Return.

B

No, thank you. I'm comfortable with what I've explored today and don't wish to receive a personal follow-up at this time.

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