Self-Reflection Inventory
Neurodivergent
Burnout Inventory
NBI-20 · 20 Questions · ~5 Minutes
Neurodivergent burnout is more than just “feeling tired.” It is a state of chronic physical and mental exhaustion, often accompanied by a loss of skills and a reduced tolerance for sensory input, resulting from the long-term effort of navigating a world not designed for your brain. This inventory is designed for self-reflection. While it isn’t a clinical diagnostic tool, it can help you identify if your current “funk” is actually a systemic burnout.
Rating Scale — past month
0 Never
1 Rarely
2 Sometimes
3 Often
4 Constantly
Section 1
Physical & Mental Energy
1. I feel exhausted even after a full night of sleep or a weekend of “rest.”
2. My body feels physically “heavy,” as if moving requires a significant act of will.
3. I find myself “staring into space” for long periods, unable to start any task.
4. I experience frequent “brain fog” where I struggle to process simple information.
Section 2
Sensory & Environmental Tolerance
5. Noises, lights, or textures that I used to tolerate now feel physically painful or rage-inducing.
6. I feel an urgent, desperate need to retreat to a dark, quiet, or “safe” space.
7. I am experiencing more frequent meltdowns (explosive) or shutdowns (internalized/silent).
8. I feel “crawly” in my own skin, and basic hygiene (like showering) feels sensory-overwhelming.
Section 3
Executive Function & Skill Loss
9. Tasks I used to do easily (cooking, cleaning, emails) now feel impossibly complex.
10. I find myself “losing” my words or struggling to form coherent sentences.
11. My ability to “force” myself through a boring or difficult task has completely vanished.
12. I am forgetting appointments, losing items, or missing deadlines more than usual.
Section 4
Masking & Social Capacity
13. The idea of “acting normal” or being social feels physically nauseating.
14. I find myself avoiding people I actually like because talking is too much effort.
15. I feel like I have “forgotten” how to socialize or keep up a conversation.
16. I am more irritable and have a “shorter fuse” with colleagues, friends, or family.
Section 5
Interest & Regulation
17. I have lost interest in my special interests or hyperfixations; they feel like “work.”
18. Every request made of me—even small ones—feels like a personal demand or an attack.
19. I feel a sense of “depersonalization,” as if I am watching myself go through the motions.
20. I feel a deep sense of grief or frustration over the “loss” of the person I used to be.
Answer all 20 questions to continue
Your Total Score
0
out of 80
Score by Section
Physical & Mental Energy
0/16
Sensory & Environmental
0/16
Executive Function
0/16
Masking & Social Capacity
0/16
Interest & Regulation
0/16
A note on this inventory: This tool is designed for self-awareness.