A Simple Formula for Predicting Burnout

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Here's a simple formula for predicting burnout:

(energy in) - (energy out) x (time)

Okay, that's probably a bit opaque, so let me explain:

1. Let's rate "energy in" on a 10-point scale. That energy can be anything that gives you a mix of physical, mental, and emotional energy. Essentially, the feeling that you are ready to take on the day's challenges.

2. Let's then use a similar 10-point scale for "energy out." That output represents the physical, mental, and emotional exertion required to do the day's work. Note that when the "energy out" exceeds the "energy in," we have a negative number. The greater the negative number, the more physically, mentally, and emotionally exhausted we feel.

3. While those first two metrics are important - because they give us a sense of how exhausted someone can be from the day's work, the critical variable here is "time." Most people can handle a "hard day." It's the "day after day after day" of hard that can lead to burnout. (That's what we see now in the medical field, with increasing burnout among healthcare workers.)

So let's now do some math to illustrate all this even further.

On a typical day, you have a morning routine that energizes you. Plus, you enjoy (most of) the work you do. So we will say your "energy in" is 7.

And let's say that on a typical day, the combined physical, mental, and emotional energy you exert is significant, but not more than you can bear. We will score "energy out" as a 5. 

So a typical month could look like this:

(7) - (5) x (30 days) = 60. 

Here we have a positive score. So your work is sustainable. It allows you to have energy to spare. When you have that extra energy, you also have the margin needed to deal with life's unexpected challenges.

Now let's illustrate another scenario.

In this case, you don't have routines in place that create rest and recharge for you. Worse yet, you may not be sleeping well at night. So, your "energy in" is a 2.

Now let's talk about "energy out." Imagine that you have a draining job - dealing with angry people all day combined with long hours. Let's give that a 7.

So a typical month would feel like this.

(2) - (7) x 30 = -150

Not only are you feeling constantly drained from your work, but you don't have any physical or emotional resources left to deal with unexpected challenges. That's not sustainable. 

Note that there are three variables here that we can adjust.

• First, there is the "energy in" variable that individuals can often manage for themselves - based on things like sleep, exercise, nutrition, how meaningful they find their work, the quality of their relationships, and even their mindset as they face challenges.

• Second, there is the "energy out" variable that can be highly influenced by external factors - the demands of your job or your role in the family.

• There is also the factor of "time." Sometimes you can control that. Other times, you can't.

That means the work for "beating burnout" will require us to look at both what individuals can do for themselves (building resilience, teaching how to have positive cycles or rest and renewal) as well as looking at the workload demands they deal with. It also means that when you go through a season of really pushing yourself, you've got to follow that with a season of resting and recharging. 

Action Items

1. Evaluate how much "drain" you put on your staff and where you can make adjustments. For example, how many emails are you sending to your team after work hours? How many of those emails do you expect replies to outside of work hours? Do you schedule people for back-to-back long hours that impact their ability to sleep? Not only do those kinds of behaviors increase the drain on staff, but they also get in the way of the rest and renewal cycles needed for staff to keep their energy in a positive state.

2. Don't forget to put on your own oxygen mask first! Especially for those of us in a leadership role, "self care is not selfish." Both our organizations and our families depend on our ability to function well under pressure. You can't do that when you are burned out.

For Reflection

• Which of the three variables do you currently have the most control over for yourself - energy in, energy out, or time?

• What is one adjustment you could make to that varible that would help you avoid burnout?

• Which of the three variables do you currently have the most control over for those you lead - energy in, energy out, or time?

• What is one adjustment you could make to that varible that would help them avoid burnout?

For More Resources

To help you get clear on which variables matter the most for yourself, your family, and your team, schedule a free discovery conversation with me. I'm happy to help you think this through!