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Recipe
Burnout signal detector
Notes, NOT a diagnosis. A personal early-warning system built from your own patterns.
What this is
A lightweight self-check protocol. You track three signals daily for two weeks. The output is a personal baseline — not a clinical instrument. Use it to notice drift before it becomes crisis.
The three signals
- 1Morning recovery. Rate 1–5: did sleep restore you? Track within 15 min of waking.
- 2Cognitive friction. Rate 1–5: how hard does focused work feel? Midday check-in.
- 3Evening dread. Rate 1–5: anxiety about tomorrow. Log before sleep.
Signal thresholds
| Pattern | Meaning |
|---|---|
| Recovery ≤ 2 for 5+ days | Sleep debt accumulating |
| Friction ≥ 4 for 3+ days | Cognitive overload warning |
| Dread ≥ 4 for 4+ days | Anxiety loop forming |
| All three triggered | Red flag — pause and reassess |
How to run it
- Create a private note or spreadsheet with three columns.
- Log each signal daily for 14 days. No skipping.
- At day 14, review trends. Circle any threshold breaches.
- If red flag fires: reduce load, increase recovery, tell someone.
Important: This is a self-reflection tool. It does not diagnose, treat, or replace professional care. If you are in crisis, reach out to a licensed therapist or call a crisis line in your region.