Are You Running on Empty?

Am I burnt out or just tired? What this check-in asks

This is a gentle, non-clinical check-in about capacity. Its fourteen statements look at the everyday signs that output has been outrunning recovery for a while: waking up already tired, small requests feeling huge, guilt instead of rest, irritability or numbness, a mind so full you forget ordinary things, running on urgency or caffeine, joy turning into work, tension and poor sleep, saying yes because no is too hard to explain, almost no unscheduled time, and leaning on no one while everyone leans on you.

One statement is worth pausing on: fantasising about getting ill just so you would be allowed to stop. If that one feels familiar, your body and mind are asking for permission you can give without waiting.

The five results, from some charge to stop

• You still have some charge — ordinary tiredness, not total depletion; protect what keeps you resourced.
• The battery is dipping — early strain is visible, and this is the easiest stage to respond.
• Running low — recovery is not keeping pace with demand; less load, more reliable support.
• Running on fumes — capacity is seriously stretched and willpower is hiding the cost.
• Stop is a valid next step — severe depletion across several areas; you deserve prompt support, not another productivity trick.

How to take it honestly and what to do next

Answer about the last few weeks, not your best or worst day. If you catch yourself softening answers because you should be coping, notice that too. Then choose one lever, not five: one thing to take off your list this week, one evening with no plans, or one message asking for help.

Reflection prompt: What would I tell a friend who gave these exact answers? Then offer yourself the same kindness.

This quiz cannot diagnose burnout, depression or any medical condition. If you are in the higher results, sleep badly for weeks, or feel hopeless, please talk to a doctor or mental health professional; if you ever feel unsafe, contact local emergency services. For gentler reading, see signs of emotional exhaustion and calming your nervous system in five minutes, and try What's Your Rest Style? to find rest that actually restores you.