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Enter your daily check-in to see your recovery score

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Recovery Score

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Burnout Level

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Today's burnout rating

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Triggers Today

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Triggers identified

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Coping Used

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Techniques used today

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Sleep Quality

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Last night's rest quality

🎯 Burnout Verdict

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🧠 Daily Check-In

How's your burnout today?

Burnout Level (1-10)

Hours of Sleep

Sleep Quality

Panic Attacks Today

Avoidance Behaviors (0-10)

Coping Techniques Used

Therapy Status

Burnout Duration

📊 Burnout Snapshot

Your burnout state at a glance

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What this means in plain English

Log your energy, work hours, boundaries, and recovery activities above. We'll explain what your burnout recovery score means today — and what it says about where you are in the process.

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What you should do next

Enter today's data above to get 3–5 specific recovery actions based on your score right now.

Important: This tool is for general information, not medical advice. Please reach out to a doctor or mental health professional right away if you experience thoughts of harming yourself, feel completely unable to function, or are in crisis. Call or text 988 (Suicide & Crisis Lifeline) anytime. Severe burnout can have serious health consequences — always consult your healthcare provider before making major work or lifestyle changes.

Track your burnout recovery arc with Pro

Burnout recovery takes weeks to months — and progress is invisible without data. Pro saves every daily entry, charts your recovery trend, and shows which habits (sleep, boundaries, recovery activities) are actually moving your score so you can focus your limited energy where it matters most.

📈 Recovery trend charts⏱️ Work hours tracking🛡️ Boundary effectiveness📄 Therapist-ready reports

Try Pro free for 14 days →

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Trigger & Coping Map

Understanding what triggers your burnout and what techniques actually calm it

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Coping Technique Log

Track which coping techniques you're using and which ones actually work

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Burnout Patterns & Triggers

Spot the patterns that predict burnout spikes before they hit

Weekly Energy Trend

Burnout Components

Coping Effectiveness

Sleep vs Burnout Correlation

Burnout Recovery Report

Track & Thrive Wellness ·

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How To Use

Stop white-knuckling through burnout. Start seeing what actually helps.

🚀 Getting Started

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Rate Your Energy

1 = can barely move, 10 = unstoppable. Be honest — this isn't about being perfect, it's about seeing real patterns over time.

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Log Your Sleep

Hours AND quality matter. 8 hours of fragmented newborn sleep is not the same as 6 hours of solid rest. Track both.

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Track Your Me-Time

Minutes that are JUST for you. Not multitasking. Not scrolling while feeding. Actual intentional time where you're not "on" as a mom.

4

Read Your Recovery Score

The dashboard combines sleep, self-care, stress, and support into one number. Below 40? You're running on fumes. The data doesn't lie.

🔋 Energy Levels Explained

Recovery Score (0-100): Combines your energy, sleep quality, self-care count, me-time, stress level, and support system into one number. Above 70 = thriving. 40-70 = surviving. Below 40 = burnout risk.

Energy Debt: When your output exceeds your input for days in a row, you accumulate energy debt. Like sleep debt, it compounds — and the longer you wait, the harder it is to recover. One good night doesn't erase a week of depletion.

Me-Time Minimum: Research shows mothers need at least 30 minutes of uninterrupted personal time daily for baseline emotional regulation. Below that, cortisol stays elevated and patience erodes faster. This isn't selfish — it's biology.

Support Score: Doing it all alone isn't strength — it's a burnout accelerator. Using your support system (partner, family, friends, paid help) is the single biggest predictor of sustained maternal energy. Track it. Protect it.

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Your Data, Your Device

No subscription · Runs in your browser · Private local file
No data uploaded anywhere · Works 100% offline — no internet needed

This is an energy and self-care tracking tool, not medical advice. If you're experiencing persistent fatigue, mood changes,, please reach out to your healthcare provider.