Tech Burnout Prevention: Self-Assessment and Recovery Guide
An interactive guide to recognising and recovering from burnout in tech work. It combines a twelve-question burnout risk self-assessment, a work-life balance calculator, a daily stress and mood monitor, checklists of recovery strategies, burnout triggers specific to engineering roles with suggested responses, wellness benefits worth asking about when evaluating an offer, and crisis and therapy support contacts. Anything you enter is saved in your own browser and can be cleared at any time.
Burnout risk self-assessment
Twelve statements are rated from never to always based on the past month, covering emotional exhaustion, cynicism, reduced sense of effectiveness, and boundary habits such as checking work messages off-hours. The tool returns a percentage score, a risk band from low to critical, and separate sub-scores for exhaustion, cynicism and inefficacy.
Work-life balance calculator and stress monitor
Sliders for weekly work hours, daily break minutes, nightly sleep and weekly exercise days produce a balance score with prompts on the habits dragging it down. A separate monitor records a stress rating out of ten alongside a daily mood, and surfaces immediate relief techniques when the rating is high.
Recovery strategies and tech-specific triggers
Four strategy groups — time boundaries, energy management, stress reduction and social connection — are presented as a checklist you can select from. Triggers common to tech roles, including on-call rotations, imposter syndrome, code review anxiety, meeting overload, technical debt and deadline pressure, are each paired with a suggested response, alongside focus-sprint timing, box breathing and a four-week recovery plan.
Wellness benefits and support resources
A list of wellness benefits worth raising when evaluating or negotiating an offer, such as mental health coverage, flexible hours, minimum vacation requirements, no-meeting days, sabbaticals and dedicated recovery leave. The page also lists 24/7 crisis lines including the 988 Suicide and Crisis Lifeline and the Crisis Text Line, tech-focused mental health communities, and online therapy platforms.