About the Methodology

How Burnout Autopsy Works

Burnout Autopsy is a self-reflection tool that helps you identify patterns linked to energy drain and overwhelm. It’s not a medical or psychological diagnostic. We designed it to be fast, practical, and useful.

What the tool considers

Sleep (recent average) to capture recovery capacity.
Dominant friction (e.g., email/Slack, meetings, scrolling, perfectionism).
Mood (self-rated) as a proxy for load and resilience.

From these, the tool estimates an Energy Drain and identifies a primary Saboteur—a named pattern like “Email Vampire” or “Perfectionist Phantom.”

What informs the analysis

Burnout Autopsy is inspired by well-known concepts in productivity and stress management, including:

Cognitive load & attentional residue (task-switching costs can impair focus).
Recovery & sleep (insufficient sleep reduces mood, focus, and self-control).
Habit friction (environment and defaults shape behavior).

We personify common patterns as “saboteurs” to make them easier to notice and manage.

What the output includes

Primary Saboteur (your main pattern).
Key Insight that connects dots (e.g., sleep × perfectionism can multiply stress).
Day-1 Treatment Plan—one concrete step you can do today.
Optional micro-tools (Eisenhower Matrix, Pomodoro) to execute.
PDF snapshot you can save or share.

What this is not

Disclaimer: Burnout Autopsy is designed for self-reflection and educational purposes only. It does not diagnose, treat, or cure any condition and is not a substitute for professional advice from a qualified healthcare provider. If you’re concerned about burnout or mental health, please seek professional support.

Why the term “Saboteur”

“Saboteur” frames the issue as an internal, manageable pattern rather than an external culprit. It’s a practical lens for behavior change—recognize the voice, limit its grip, and build counter-habits.

How to use this tool well

Run the autopsy weekly and compare results.
Pick one Day-1 step—keep it under 25 minutes.
Re-run after 3 days to see if your saboteur shifts.