Resilience isn't something you either have or don't. It shifts with your circumstances, your health, your sleep and the people around you. Some weeks you bounce back from a bad day without noticing; other weeks the smallest thing feels heavy. This informal self-check is a way to notice where you are right now. It isn't a test, a score or a diagnosis, just a few honest questions.
A quick self-check
Read each question and notice your answer. There is no right number of "yes" answers.
Movement
- Have I moved my body most days this week, even briefly?
- Have I spent any time outdoors?
- Do I have at least one activity I actually enjoy?
Rest and sleep
- Am I getting enough sleep to feel reasonably alert during the day?
- Have I had any real downtime, not just scrolling?
Routine
- Do my days have a few steady anchors, like regular meals or a set time to walk?
- When my routine is disrupted, can I adapt it rather than drop it entirely?
Support
- Is there someone I could talk to, or walk with, if I had a hard week?
- Have I connected with a friend or family member recently?
Reading your answers
If most answers felt like "yes," that's worth recognizing. Notice what's helping and protect it. If several felt like "no," that's useful information too, not a judgment. Pick one area and make one small change. Small, repeatable steps usually do more than big resolutions.
Small steps to try
- Move: a ten-minute walk after lunch, or try our walking for fitness guide.
- Get outside: a loop at World's Fair Park or a trail at Ijams Nature Center.
- Rest: a regular bedtime and a screen-free wind-down. Our rest days article explains why recovery matters.
- Connect: invite someone on a walk, or plan a family outing from our Family Fitness page.
When to reach out
A self-check can't tell you whether you need support. If you've been feeling low, anxious or overwhelmed for a while, if stress is affecting your sleep, work or relationships, or if you simply feel you're not coping, please talk to your doctor or a qualified mental health professional. If you are in crisis or thinking about harming yourself, call or text 988 in the US, or call 911 in an emergency.
Burn Clean Project is an independent journal and doesn't offer coaching or counseling. For more general ideas, read our Resilience page and Life Changes.