Work-related exhaustion checklist: 15 questions and possible steps
A checklist for reviewing workload, rest and available support. Record observations in Sinqly; this is not burnout diagnosis or treatment.
Checklist
- Record your own energy rating if useful
- Review major sources of workload this week
- Check whether there is an opportunity for enough sleep
- Allow manageable time outdoors if conditions permit
- Discuss declining one nonessential task
- Ask for help or discuss delegation
- Choose an enjoyable activity of a suitable length
- Talk with someone close if you want to
- Consider manageable activity suited to your health
- Note pleasant moments if doing so does not feel like an obligation
- Discuss realistic boundaries for work communication
- Take a short, comfortable pause
- Record emotions without requiring immediate change
- Review opportunities for time off and recovery
- Seek professional help if your condition disrupts life, persists or worsens
Why use this checklist
Fatigue and difficulties at work can have different causes. This checklist has no five-stage scale or threshold used by the app to select treatment. It reviews rest conditions, support, boundaries and work organization. Completion does not guarantee a percentage reduction in risk. Personal habits alone may be insufficient under excessive workload; changes in conditions and professional help may be needed.
How to use it
Begin with one manageable question: what workload can be discussed and what support is available? Tracker ratings are subjective notes, not automatic red flags calculated by a formula. Do not require walks, gratitude or other items of yourself as mandatory treatment. Seek help for serious difficulties without waiting two weeks.
For recurring actions, use the Sinqly habit tracker. Organize morning activities in the morning routine module. The weekly planner helps distribute tasks, and you can discuss next steps with the AI coach.
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Frequently asked questions
How can I distinguish fatigue from burnout?
A checklist alone cannot reliably determine this. Discuss duration, circumstances and other symptoms with a professional. Not feeling better after a weekend does not establish a diagnosis by itself.
Can I keep working with burnout?
The approach depends on your condition and work circumstances. Discuss workload, support and the need for medical help; the app does not determine fitness for work or the necessary length of leave.
How long does recovery take?
There is no universal timeframe. It depends on causes, conditions and support. The checklist promises no recovery within particular weeks or months and does not determine a stage.
Sources and further guidance: WHO: burnout as an occupational phenomenon
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