DBX Burnout Pulse Index

Question 1 of 25

Your Burnout Score

/ 125

Your DIVA-Inspired Next Steps

1 Release the Pressure
2 Nervous System Regulation
3 Protective Boundaries
4 Rest & Pleasure

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Free Actionable Mini-Tips

Quick, practical strategies you can implement today to improve your well-being

🟢 Physical & Mental Exhaustion

Practice the 5-5 breathing technique before bed — inhale for 5 counts, exhale for 5 counts.
Set a power-down alarm 30 minutes before bed — no screens, just wind-down rituals.
Take a 10-minute outdoor walk daily to reset your nervous system.

🟣 Emotional Distance & Disconnection

Journal for 5 minutes daily: “What made me feel alive or connected today?”
Practice purposeful pauses before reacting — ask yourself, “What matters most about this moment?”
Reconnect with your “Why” — write down 3 reasons you chose your career path.

🟠 Work-Life Balance & Self-Care

Implement one non-negotiable rest block weekly — no work, no obligations.
Create a tech-free meal once per day to ground your presence.
Schedule joy like meetings — even small pleasures count.

🔵 Stress & Overwhelm

Use the brain-dump technique: write everything on your mind for 5 minutes.
Choose one priority per day — everything else becomes optional.
Replace multitasking with single-task focus for 25-minute blocks.

🟡 Sense of Accomplishment & Purpose

Celebrate micro-wins daily — progress counts even when it feels small.
Keep a “wins list” to counter burnout blindness.
Revisit what success means to you — not external expectations.

DBX Burnout Pulse Index

How often do you feel mentally exhausted from your work or responsibilities?

When you wake up in the morning, how do you feel about starting your day?

After a demanding day, how difficult is it for you to recover your energy?

How often do you experience physical symptoms like headaches, muscle tension, or body aches?

By the end of your workday, how do you typically feel?

How often do you feel disconnected or detached from your work?

How would you describe your enthusiasm for tasks you once enjoyed?

How frequently do you operate on autopilot without genuine engagement?

How do you feel about your professional achievements?

When you think about your work, what emotion do you most often feel?

How often do you put your own self-care last on your priority list?

When you take time for yourself, how do you feel?

How well do you balance your career demands with personal relationships?

How often do you sacrifice your own needs to meet the needs of others?

How would you rate your current self-care practices?

How often do you feel overwhelmed by your responsibilities?

How would you describe your current stress levels?

How difficult is it for you to set boundaries and say “no”?

How often do you feel like you’re carrying the weight of success or responsibility alone?

When faced with pressure, how do you typically respond?

How meaningful and purposeful does your work feel to you?

How satisfied are you with your accomplishments?

Do you believe you could achieve more with better balance and support?

How often does your success feel like it comes at the expense of your well-being?

How would you describe your relationship with your own success?

DBX Foundations (6-Month Program)