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Burnout recovery tracker

Track your recovery phase, daily symptoms, emotional state, and energy so progress is visible without pushing too hard.

Create a free account to save your results, track progress over time, and unlock guide-connected features.

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Phase guidance

Stabilise

Cancel or defer one non-essential obligation today.

Set a hard sleep window and keep screens out of the last 30 minutes.

Choose one low-effort meal and hydration anchor for the day.

Duration guide: 1-3 weeks.

Ready to progress: stable sleep, fewer symptom spikes, predictable energy envelope, and recovery blocks protected for 7+ days.

Weekly review: What drained me? What restored me? What boundary needs to be clearer?

Burnout assessment

36/60
Burnout score
Every 2 weeks
Retake cadence

Daily check-in

Mon

Tue

Wed

Thu

Fri

Sat

Sun

5.0
Avg energy
5.0
Avg emotional state
5.0
Avg physical symptoms
60/100
Recovery capacity
High
Assessment band

Recovery coach

Energy budget is 1 points over the weekly envelope.

1. Cut the highest-cost energy category by at least 2 points next week.

2. Current phase can stay at Stabilise.

3. Prioritise consistency over progression this week.

Past 7 days

Assessment dimension breakdown

HRV & recovery metrics

Your HRV has changed 28.6% since starting recovery.

Energy envelope tracker

11/10
Energy spent
Over budget
Envelope status

Triggers & drains log

Your most consistent energy drain is Unclear priorities. Convert it into a boundary or remove it from next week.

Saved recovery weeks

Stores the latest 12 weekly averages.

Save this week to start your 12-week recovery trend.

How to use the burnout recovery tracker

Use this tracker to log the parts of recovery that are easy to overlook: energy, emotional steadiness, physical symptoms, and whether the week felt manageable. The result is a clearer picture of whether recovery is actually moving forward.

Burnout recovery is rarely linear, so look for the overall direction rather than perfect day-to-day consistency. If one metric is getting better while the others are stuck, that usually shows where the real bottleneck is.

The tracker is most helpful when you review it weekly. It gives you a way to adjust expectations, reduce overload, and choose the next recovery step with more confidence.