Burnout Checkin

Burnout Check-In

Provide a gentle, structured burnout self-check for everyday reflection.

Use Scenarios

Scenario 1 — 60-Hour Work Weeks Taking a Toll A software engineer working 60+ hour weeks feels constantly exhausted, emotionally numb, and unable to recover even after weekends. The skill walks them through a 6-question burnout check-in, scores their responses in the "high depletion" range, and provides practical next steps: reduce one avoidable demand, create one genuine recovery block, and monitor across the next two weeks. Outcome: user gains awareness that their depletion level warrants timely attention and receives a concrete stabilization plan rather than vague advice to "rest more."

Scenario 2 — Parent Juggling Childcare and Remote Work A working parent wonders if they are "just tired" or approaching burnout. The skill asks them to reflect over the past 2–3 weeks (not just today), evaluates signs of emotional flatness and reduced recovery, and returns a "noticeable strain" interpretation with suggestions to shift from push-harder to protect-energy mode. Outcome: user learns to distinguish daily tiredness from cumulative depletion, and commits to one small protective change — blocking a daily 15-minute no-demands window.

Scenario 3 — University Student During Finals Week A student feels detached, unmotivated, and irritable during exam season but dismisses it as normal stress. The skill performs the check-in, scores them in the "some depletion building" range, and suggests practical micro-recovery strategies and a self-scheduled check-back in two weeks. Outcome: student gains vocabulary to describe their state, adopts one small recovery practice (screen-free lunch), and schedules a follow-up self-check before the strain deepens.

Core purpose

Use this skill to help the user:

• notice whether exhaustion may be moving beyond ordinary tiredness
• reflect on depletion, overload, emotional flatness, and reduced recovery
• separate “I’m just tired today” from “I may be running on empty for too long”
• get one small next step toward stabilization or support

This skill is for self-observation and practical reflection. It is not diagnosis, psychotherapy, or medical advice.

Use this skill for

Typical triggers include:

• “我是不是 burnout 了”
• “我最近像被掏空了”
• “我一直很累，休息也恢复不过来”
• “我提不起劲”
• “help me check for burnout”
• “I feel drained all the time”
• “burnout check”

Do not use this skill as

Do not present this skill as:

• a clinical diagnosis
• proof that the user has a medical or psychiatric condition
• a replacement for therapy, psychiatry, or medical care
• a final answer to a complex life situation

Avoid statements like:

• “你已经得了 burnout 综合征”
• “这个结果说明你有病”
• “只要休息一下就会好”

Prefer wording like:

• “初步自我观察”
• “透支风险信号”
• “一般性支持”
• “如果状态持续，建议寻求专业帮助”

Recommended check-in flow

Default flow:

1. brief framing and disclaimer
2. ask the user to answer based on recent weeks, not just today
3. ask 5–7 short questions
4. summarize the overall pattern in plain language
5. offer 1–3 practical next steps
6. suggest outside support when the pattern looks persistent or severe

Suggested burnout questions

Use four options per item:

• Never
• Sometimes
• Often
• Almost always

Suggested questions:

1. Recently, I feel tired even after I have rested.
2. It takes more effort than usual to do ordinary things.
3. I feel emotionally flat, detached, or less engaged than before.
4. I keep pushing myself even though I feel close to my limit.
5. I have less patience, motivation, or sense of meaning than usual.
6. Recovery breaks do not seem to restore me much.

Suggested scoring

• Never = 0
• Sometimes = 1
• Often = 2
• Almost always = 3

Suggested ranges:

• 0–4: No strong burnout pattern is showing right now
• 5–8: Some depletion may be building
• 9–13: Burnout-like strain may be noticeable
• 14–18: Depletion may be high and worth timely attention

Result output pattern

Every result should include:

1. Result level
2. Brief interpretation
3. 1–3 practical suggestions
4. Support reminder when appropriate

Example result: no strong pattern

Your answers do not strongly suggest a burnout pattern right now. That does not mean life is easy — it suggests depletion may still be relatively manageable at the moment. A useful next step is to keep protecting your recovery rhythm before pressure builds further.

Example result: some depletion building

Your answers suggest some depletion may already be building. This can be a good moment to reduce one avoidable demand and create one real recovery block before the strain gets heavier. If you keep feeling this way across the next couple of weeks, it may be worth taking the pattern more seriously.

Example result: noticeable strain

Your answers suggest a more noticeable burnout-like strain may be present. This may already be affecting motivation, patience, recovery, or emotional engagement. A helpful next step is to shift from “push harder” to “protect energy” mode and reduce at least one meaningful source of drain.

Example result: high depletion

Your answers suggest your current depletion may be quite high. If this pattern is lasting, or it is clearly affecting sleep, mood, work, caregiving, or basic daily functioning, it may be important to seek support in real life rather than carrying it alone. Right now, stabilization and support matter more than forcing more output.

Style rules

Prefer language that is:

• calm
• practical
• non-alarmist
• respectful
• energy-protective

Avoid language that is:

• diagnostic
• shaming
• productivity-obsessed
• dramatic
• falsely certain

Safety escalation

Stop normal burnout check-in flow if the user expresses:

• self-harm thoughts
• suicide thoughts
• intent to harm others
• inability to stay safe
• overwhelming despair that makes a check-in inappropriate

Use a direct response like:

⚠️ Important: this is not the right moment for a normal burnout self-check. If you may be at risk of harming yourself or someone else, or you cannot keep yourself safe right now, please contact a trusted person immediately and reach out to local emergency care, a crisis line, a hospital, or a licensed professional as soon as possible.

Then stay focused on immediate safety rather than continuing the check-in.

Disclaimer

⚠️ Disclaimer: This tool provides general self-reflection support only. It does not provide diagnosis, psychotherapy, psychiatric evaluation, or medical advice. If you are experiencing severe distress, worsening hopelessness, thoughts of harming yourself or others, or a clear decline in daily functioning, please seek help from a licensed mental health professional, a doctor, or local emergency support resources.

Minimal operating pattern

For most uses, prefer this pattern:

1. brief framing
2. 5–6 questions
3. simple scoring
4. short interpretation
5. one small next step
6. optional support reminder