Based on the Copenhagen Burnout Inventory (CBI) + Technostress research
Both versions use the same validated instruments — pick based on how much time you have.
This tool is for educational and self-reflection purposes only. It is not a clinical diagnostic instrument. If you are experiencing severe symptoms, please consult a healthcare professional.
Burnout is a syndrome of exhaustion, cynicism and reduced professional efficacy that results from chronic workplace stress that has not been successfully managed (WHO, 2019). This assessment measures the exhaustion core of it across three domains.
It is built on the Copenhagen Burnout Inventory (Kristensen et al., 2005), plus a digital-burnout domain adapted from technostress research (Ragu-Nathan et al., 2008). An advanced mode adds Job Demands and Job Resources from the Job Demands–Resources model (Bakker & Demerouti, 2007). Every domain is scored 0–100, where higher means more strain.
Each question is answered on a five-point frequency or degree scale worth 0–100. Your score for a domain is the mean of its questions; your overall risk is the mean of the domains. Recommendations are matched to whichever domains score highest and each cites its source.
The CBI (Kristensen et al., 2005) is a public-domain burnout questionnaire that measures fatigue and exhaustion in three domains: personal (general), work-related, and a specific source such as clients or, in this adaptation, digital tools. It scores each domain 0–100 rather than giving a single pass/fail result.
Each question is answered on a five-point scale worth 0–100. Your score for a domain is the average of its questions, and your overall risk is the average of the domains. Below 25 is low risk, 25–50 is moderate, 50–75 is high, and above 75 is severe.
Technostress is strain caused by the demands of digital tools and constant connectivity — being always reachable, managing too many apps, and feeling unable to keep pace (Ragu-Nathan et al., 2008). This assessment includes a digital-burnout domain adapted from that research.
The research consensus is that burnout is driven mainly by workplace conditions — overload, lack of control, insufficient recognition, and values conflict — not by individual weakness (Maslach & Leiter, 2016). The recommendations in this assessment reflect that.
Your answers are stored only in your browser's local storage, on your device, so you can revisit your result. Ikuna collects anonymous usage analytics — that the assessment was started and completed, and the resulting risk band — but not your individual answers and nothing that identifies you. This is not a medical diagnosis; consult a professional for one.
This tool is made by Ikuna, a focus-intelligence and context manager for macOS. See all free self-assessments.