TTW Burnout Recovery Score Dashboard

The five burnout dimensions and what each captures

Physical Exhaustion from 1 to 10 captures the bodily depletion: the heaviness, fatigue, and physical inability to sustain energy. This dimension responds most directly to sleep, rest, and reduced physical demands. Emotional Depletion captures the sense of having nothing left for people or situations that would normally engage you emotionally — the flatness, the inability to care, the felt drain of any interpersonal demand.

Cognitive Fog rates mental clarity on a 1-to-10 scale: your ability to concentrate, process information, and think clearly. Brain fog in burnout is not laziness — it is a neurobiological consequence of sustained stress hormones affecting prefrontal cortex function. Detachment and Cynicism captures the psychological distancing and critical, negative orientation toward your work, role, or environment that often develops when emotional resources are chronically depleted.

Reduced Accomplishment is the fifth dimension: the loss of the sense that what you do matters or produces meaningful results. This dimension is often the last to develop and the most resistant to simple rest, because it reflects a deeper renegotiation of purpose and meaning rather than just a rest deficit.

How the Recovery Score is calculated from five dimensions

The Recovery Score is derived by inverting each dimension rating — a dimension score of 8/10 burnout produces a low contribution to the recovery score — and adding bonuses for recovery activities and positive trends. Someone who is physically exhausted at 8 but cognitively clear at 3 and emotionally present at 4 has a different recovery profile than someone at 8 across all five.

The dimension-level breakdown in the dashboard shows exactly which areas are driving the overall score and which are less affected. This makes the dashboard useful for targeted interventions: if physical exhaustion is the highest-scoring dimension but others are moderate, prioritizing sleep and physical recovery above emotional processing work makes specific sense. Your provider can use the dimension profile to help match interventions to the actual burnout pattern.

Track the dimension breakdown weekly alongside the overall score for the most actionable picture.

Daily check-in fields and the trigger category

Alongside the five dimension sliders, the daily check-in logs overall energy from 1 to 10, mood from 1 to 10, sleep hours and quality, and whether you exercised today and for how long. These supplemental inputs provide context for the dimension scores and feed into the trend charts.

The trigger category is an optional field that lets you note what drove your burnout most today: overload (too much work), relationship conflict, lack of autonomy, value conflict, insufficient recognition, or poor community and belonging. Tracking trigger categories alongside dimension scores over weeks reveals patterns: someone whose detachment score rises reliably alongside value conflict triggers is getting information about a specific and addressable source of their burnout.

This is the kind of pattern that makes a burnout recovery conversation with a coach or therapist much more specific than 'I have too much on my plate.'

Recovery activities and the activity effectiveness tracker

The dashboard tracks both what recovery activities you did and how effective they were through an Activity Effectiveness view. Many people doing burnout recovery are completing activities that provide temporary relief without restoring the specific depleted dimensions. A person whose emotional depletion is the dominant dimension needs relationship and connection-based recovery, not just sleep. A person with cognitive fog needs reduced cognitive load as much as rest.

The Activity Effectiveness chart plots your logged activities against dimension-specific improvements over time. After several weeks, the chart reveals which activities are correlated with the most recovery in your highest-burden dimension. That is the kind of personalized, data-backed guidance that complements what your provider tells you.

Log activities and rate their impact honestly — including activities that did not help. Zero-impact activities on your highest-burden dimension are worth discussing with whoever is supporting your recovery.

Using the milestone tracker and weekly summaries

The dashboard includes a Recovery Milestones section that tracks progress markers: first day where no dimension exceeds 6, first week where the overall recovery score stays above 60, or first month where the average score shows a clear upward trend. These milestones make recovery progress visible in ways that day-to-day experience often cannot, because burnout recovery is slow and feels nonexistent from inside it.

The Weekly Summaries view produces a dimension-by-dimension breakdown for each week, showing which dimensions improved, held steady, or worsened over the seven-day period. Print this and bring it to your therapy, coaching, or occupational health appointments. It gives your provider a comprehensive weekly picture rather than a verbal reconstruction, freeing the appointment time for the work that actually matters. Save your five-dimension history free — the breakdown view is what makes the recovery conversation specific. Track 8 weeks across the three burnout dimensions to spot whether recovery tactics or structural change is needed → Track 8 weeks across the three burnout dimensions to spot whether recovery tactics or structural change is needed →

Important: this is a self-tracking tool, not medical advice

This tracker is a self-monitoring tool, not a diagnostic device. The information you enter and the scores it produces are for personal awareness and for sharing with your clinician — they are not a substitute for professional medical evaluation, diagnosis, or treatment. Do not change medication, dose, or treatment plan based on this tool. If you experience symptoms that concern you, contact your clinician; for emergencies in the US, call 911 or your local emergency number. Mental health crisis support in the US is available 24/7 by calling or texting 988.

TTW Burnout Recovery Score Dashboard vs. the alternatives

How to use it

1. Rate each of the five dimensions using the sliders in the Daily Check-In view: Physical Exhaustion, Emotional Depletion, Cognitive Fog, Detachment, and Reduced Accomplishment, each from 1 to 10.
2. Enter overall Energy and Mood ratings and fill in Sleep Hours and Quality.
3. Check the exercise checkbox if applicable and enter minutes of exercise.
4. Select a Trigger Category for today if one stands out.
5. Review the Dimension Breakdown bar chart to see your burnout profile and identify your highest-burden dimension.
6. Print the Weekly Summary before each therapy, coaching, or occupational health appointment.

Who it's for

• Professional with high cognitive fog but lower emotional depletion — A researcher whose primary burnout presents as cognitive fog and detachment rather than emotional depletion uses the dimension breakdown to focus their recovery on cognitive rest and interest recovery, rather than general relationship-focused burnout approaches.
• Caregiver with high emotional depletion and reduced accomplishment — A healthcare worker tracking shows emotional depletion at 9 and reduced accomplishment at 8 but physical exhaustion at 4, giving their occupational health counselor a profile that points toward values clarification and recognition work rather than primarily physical rest.
• Person tracking burnout recovery over a three-month leave — Someone on medical leave for burnout tracks all five dimensions weekly throughout their leave, bringing monthly dimension trend charts to each occupational health check-in to document recovery progress before return-to-work discussions.
• Person identifying specific burnout triggers — A person who uses the trigger category field discovers that detachment and cynicism spikes reliably on weeks with high value conflict triggers, giving their therapist specific information that points toward a conversation about organizational fit.

Key terms

Physical exhaustion

The bodily depletion dimension of burnout, characterized by profound fatigue and inability to sustain physical energy. Typically the most immediately responsive to sleep and rest.

Emotional depletion

The interpersonal resource dimension of burnout, characterized by having nothing left for people or situations that draw on empathy and care. A defining feature of burnout in caregiving and relational roles.

Detachment and cynicism

A psychological distancing response to chronic burnout, involving emotional withdrawal and increasingly critical or negative orientations toward work, colleagues, or responsibilities.

Recovery Score

The dashboard's 0-to-100 composite output derived from the inverse of the five dimension ratings, plus recovery activity bonuses and trend adjustments. Higher scores indicate lower burnout burden and better recovery conditions.

Sources & further reading

• WHO — Burn-out ICD-11 entry
• APA Monitor — Burnout and Workplace Stress
• Harvard Business Review — Burnout Is About Your Workplace
• NIOSH — Stress at Work
• PubMed — Maslach Burnout Inventory and workplace interventions