5 Minute Growth Audit
Resilience is the ability to recover, adapt, and thrive in the face of challenges. It’s not about avoiding stress or setbacks but learning how to navigate them with perspective, strength, and flexibility. In today’s fast-paced world where unexpected changes and pressure are constant resilience is a core skill that fuels both personal well-being and professional success.
The good news? Resilience isn’t something you either have or don’t have; it’s a practice you can strengthen over time. This assessment is designed to help you reflect on your current level of resilience and identify areas where you can build greater capacity to bounce back and move forward with confidence.
Resilience is your ability to adapt, recover, and grow when faced with stress, setbacks, or uncertainty. Answer the following questions to assess your current resilience level.
Instructions: For each statement, rate yourself from 1 (Strongly Disagree) to 5 (Strongly Agree).
1. Mindset & Adaptability
I see challenges as opportunities to learn and grow.
I adapt quickly when unexpected changes occur.
2. Emotional Regulation
I can manage stress without it overwhelming me.
When I feel discouraged, I can refocus and move forward.
3. Problem-Solving & Perspective
I approach problems with a solution-oriented mindset.
I can step back and see the bigger picture, even in difficult times.
4. Support & Connection
I have people I can turn to for advice, encouragement, or perspective.
I actively seek support instead of isolating when challenges arise.
5. Energy & Self-Care
I make time for habits that recharge me (sleep, exercise, mindfulness, hobbies).
I know when to pause and rest, instead of pushing through to burnout.
Scoring
Add up your total (10–50 possible points).
40–50: Strong resilience — you bounce back quickly and maintain perspective.
30–39: Emerging resilience — you have strong areas but could strengthen consistency.
20–29: Needs attention — you may struggle with stress and benefit from resilience-building strategies.
10–19: At risk — resilience feels low, and support/resources could help you regain balance.
Next Step: Build Your Resilience
Identify your lowest scoring section (mindset, emotional regulation, problem-solving, support, or self-care).
Choose one small action you can take this week to strengthen that area.
