You now have the full picture from Unit 1: what burnout is, the balance between demands and resources, the role of recovery, and how burnout can differ from depression. Before moving on to Unit 2, there is one small habit to start. It takes about twenty seconds a day.

At the end of each day, rate two things: how much energy the day used and how much you were able to recover. That’s it. Two simple numbers that show how the balance felt for you that day.

Why two numbers instead of one? Because a single question like “how difficult was today?” misses an important part of the picture. Two days can both feel like a nine out of ten in terms of effort, but they are very different if one ends with time to recover and the other does not. That difference is what Unit 2 focuses on.

This is not a burnout score. There are no categories, no target and no right or wrong result. As you saw in Lesson 1, this program does not assign a severity score. The check-in reflects a day, not who you are.

Your entries also stay private. Nothing you enter here leaves your device, and nobody, including your employer, manager or us, can see it. The app does not monitor your responses or follow up based on what you enter.

Try it for a week before moving further into Unit 2. There are two reasons for this.

First, the insights in Unit 2 use your own entries, and about a week of data is usually enough to start seeing a pattern.

Second, many people find the recovery question harder to answer at first. The effort number often comes quickly because you know how demanding the day felt. Recovery can take a little more thought, and sometimes the answer is zero. That pause is useful information. It can show that recovery has become something you barely notice, which may also mean it has not been happening often enough.