Digital Burnout & Conginitive Load Index

Research-Informed Self-Assessment

Digital Strain & Cognitive Load Index

Explore how digital interruptions, information overload, task switching, mental fatigue and recovery patterns may be shaping your everyday cognitive workload.

20 questions3–4 minutes5 dimensionsNo account required

Before you begin

Answer based on your typical experience during the past 2–4 weeks, rather than an unusually good or bad day. There are no right or wrong answers.

Question 1 of 205%
Digital interruption1 / 20

Please select an answer before continuing.
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Profile Index
Moderate

Your five-dimension profile

These scores represent the pattern of your responses within this educational assessment. Higher scores indicate greater reported strain in that dimension.

Digital Interruption0/100
Information Overload0/100
Task Switching0/100
Cognitive Fatigue0/100
Digital Recovery0/100
Your strongest signal

Your practical starting points

These suggestions are educational strategies, not medical treatment. Start with the area that appears most elevated.

    A simple 7-day experiment

    Instead of trying to change everything at once, choose one or two behaviors and observe whether your experience changes.

    Days 1–2Identify your biggest source of interruption and reduce one unnecessary notification.
    Days 3–5Create one protected single-task work period each day.
    Days 6–7Review whether your attention, fatigue or recovery experience changed.
    Research basis, scoring & limitations

    This assessment is a research-informed educational tool. It is not a validated clinical questionnaire. The resulting index should not be interpreted as a diagnosis of burnout, ADHD, anxiety, depression, addiction or another health condition.

    The constructs used here were selected because research has examined interruption, task switching, cognitive workload and technology-related stress. However, research uses different populations, definitions and measurement instruments.

    Therefore, this website’s five-dimensional score is an original scoring model for self-reflection, not a published psychometric scale.

    Task switching
    Research on task switching examines cognitive control, interference and the costs associated with switching between tasks.
    PubMed — Control and interference in task switching
    Interruptions
    Research on interruptions examines their relationship with attention, working memory, task resumption and cognitive control.
    PubMed — Failures Due to Interruptions or Distractions
    Interruption interventions
    Research has examined interventions designed to reduce negative consequences of interruptions, including effects on task accuracy and task resumption.
    PubMed — Interventions to reduce interruption consequences
    Digitally connected work and strain
    Research has examined digitally connected work and relationships with strain and well-being.
    PMC — Digitally connected work and strain
    Technostress
    Reviews of technology-related stressors highlight multiple dimensions and considerable variation in measurement approaches.
    PMC — Technology-related stressors and outcomes
    Important: This tool is intended for education and personal reflection. It does not provide a medical or psychological diagnosis. Scores are generated using this website’s scoring model and should not be treated as a validated clinical measurement. If concentration difficulties, exhaustion, distress or other symptoms are persistent or significantly affect your daily life, consider speaking with an appropriately qualified professional.