BURNED OUT OR JUST BUILDING?

Use the Maslach Burnout Inventory (MBI) to Check Yourself—Before You Wreck Yourself 

If “I’m just tired” has quietly turned into “I hate this and I suck at it”… you need to hit pause. 

This isn’t about weakness. It’s about wiring. And the Maslach Burnout Inventory (MBI) is the gold-standard tool to help founders figure out what’s actually going on—before your cofounder, calendar, or cortisol levels stage an intervention. 

What’s the Maslach Burnout Inventory? 

Developed in the early 1980s by psychologist Christina Maslach and researcher Michael Leiter, the MBI is the most trusted, research-backed tool to measure burnout. 

It was built after years of studying real people in high-stress roles—not just theory. They found burnout isn’t just exhaustion—it’s a mix of: 

1. Exhaustion (Emotional Drain) - Not “I need a nap.” We’re talking “I’d rather ghost my investor than open another doc.” You haven’t worked out in weeks. You stare at your screen and feel nothing. You're mentally tapped out before 10am. 

2. Cynicism (Mental Detachment) - You stop caring—about the work, the mission, the team.  You dodge team standups. You skim product feedback like it's spam. You feel… disconnected.  

3. Reduced Efficacy-  You’re putting in the hours but feel like none of it matters—or that you don’t.  You ship a new feature and immediately wonder if it’s all pointless. You start questioning if you’re the right person to lead. 

4. 
   

Quick heads-up: The MBI was designed as a research tool—not a diagnostic test. What you’re about to use is a self-awareness tool, not a medical label. 

ACTIVITY: Build Your Burnout Snapshot 

Use this like a founder’s status report—except it’s about your brain, not your burn rate. 

Rate yourself (0 = Never, 6 = Daily): 

Dimension	Statement	Your Score (0–6)
Exhaustion	I feel emotionally drained from building my company.
Cynicism	I’ve become more negative or detached about the work I’m doing.
Inefficacy	I feel incapable and ineffective in my role.

• Are 2+ scores leaning high?  

• Has this been happening for more than a week or two? 

• Is this trend increasing? 

  
  

If yes: this isn’t just a bad sprint. You’re on the burnout track. 

 What Kind of Burnout Are You? 

Check your pattern: 

Profile	What It Means (Founder Edition)
Burnout	You’re drained, detached, and doubting everything. This is full collapse.
Overextended	You're just exhausted. Still hopeful, but running on fumes.
Disengaged	You’re going through the motions. Still showing up—but soul’s on airplane mode.
Ineffective	You’re putting in hours but nothing lands. Confidence is cracked.
Engaged	You’re in the flow: purpose-driven, sharp, still standing. Hold onto this.

Most founders hover between Overextended and Ineffective for months without realizing it. Until something breaks. 

What Most Founders Get Wrong (And What to Do Instead) 

• Don’t wait for rock bottom to course-correct. 

  ✅ Do regular check-ins—even when things feel “fine.” 

• Don’t glorify the grind or wear burnout like a badge. 

  ✅ Use tools like the CBT Triangle to rewire, not just rest. 

• Don’t assume burnout means you’re not cut out for this.

  ✅ Talk to someone—coach, cofounder, therapist, whoever helps you think straight. 

• Don’t just take a break. 

  ✅ Fix what made you need the break in the first place. 

  
  

Run the check-in. Catch the pattern. Change the loop. 

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References & Further Reading 

1. Maslach Burnout Toolkit – Mind Garden Maslach Burnout Inventory (MBI) - Assessments, Tests | Mind Garden - Mind Garden 

2. Harvard Business Review on How to Measure Burnout Accurately and Ethically 

3. The Body Keeps the Score – Dr. Bessel van der Kolk The Body Keeps The Score | Bessel van der Kolk, MD.