Work-Life Boundary Score (Firewall Check)

Are you running as a “Secure Firewall” or an “Open Server”? This diagnostic tool measures the permeability of your work-life boundaries and calculates your risk of “Always-On” fatigue.

🧠 The Psychology of “Open Ports”

In cybersecurity, an open port is a vulnerability. In human psychology, an “open loop” functions the same way. When you check Slack at 9 PM or deploy code on a Friday night, you prevent your brain from entering its necessary default mode network (DMN) state.

This calculator assesses your “Boundary Health” using three core metrics:

Cognitive Leakage: How often do you “dream in code”? This measures Attention Residue—the cognitive capacity that remains stuck on a past task instead of focusing on your family or rest.
Digital Tethering: Are your devices tools you control, or leashes that control you? This metric evaluates your notification hygiene and “Right to Disconnect” practices.
Temporal Spillover: The frequency with which “Parkinson’s Law” causes work to expand into your weekends and evenings.

🚫 Establishing a “Human Firewall”

If your score indicates you are an “Open Server,” you need to patch your vulnerabilities. Here are the industry-standard protocols for reclaiming your CPU cycles:

Protocol 1: The Shutdown Ritual
Cal Newport (author of Deep Work) suggests a formal “Shutdown Complete” phrase at the end of the day. This signals to your brain that open loops are cached and safe, reducing evening anxiety by up to 40%.

Protocol 2: Phone Jail (Physical Partitioning)
Willpower is a finite resource. Do not rely on it. Physically place your work devices in a drawer or a separate room after 7 PM. Out of sight, out of mind (literally).

❓ Developer FAQ

What about On-Call rotations?
On-call is distinct from “permeability.” If you are on-call, you are at work. The danger arises when you are not on-call but still checking alerts “just in case.” This state of hyper-vigilance keeps cortisol levels elevated chronically.

Is “Work-Life Integration” better?
For most engineers, no. “Integration” often becomes a euphemism for “Work takes over everything.” Strict segmentation (or “segmentation theory”) typically yields lower burnout rates for high-cognitive-load professions.

Disclaimer: This tool is a self-assessment utility designed for educational purposes. It helps quantify behavioral patterns but does not constitute a psychological evaluation. If you are experiencing severe stress or burnout, please seek professional support.