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Individual Resilience Quotient (IRQ) Assessment

Instructions

This self-assessment helps you reflect on 28 evidence-based behaviors that support your personal resilience and adaptability during times of pressure, change, and uncertainty. It typically takes 10-15 minutes to complete.

While the assessment can be completed on a phone, it works best on a desktop, laptop, or tablet. Your personalized results will appear immediately after you click "Submit."

As you respond:

  • Think about a typical week in your life — especially how you respond to personal or professional stress, setbacks, or change.
  • Don't overthink it. Go with your honest, gut-level sense of how you usually respond.
  • For each behavior, rate your level of competency from 1 to 5.
  • Consider:
    • How often you demonstrate the behavior
    • How skillfully or effectively you do it
    • The impact it has on your well-being, confidence, or adaptability

This isn't a personality test or a performance evaluation. It's a personal development tool designed to help you grow your resilience intentionally and identify small, meaningful shifts that can make a big difference.


Competency Self-Rating Scale

1 = Minimally. I rarely do this, and when I do, it feels awkward or unhelpful. It doesn't support my resilience and may even make things worse.

2 = Ineffectively. I try this sometimes, but not consistently or skillfully. It occasionally helps, but not reliably.

3 = Adequately. I do this fairly often and with moderate skill. It usually helps me stay grounded or move forward.

4 = Effectively. I do this consistently and with good skill. It clearly supports my resilience and helps me navigate challenges.

5 = Masterfully. I do this regularly and with insight. It helps me shift into a stronger, wiser, or more grounded state — even under pressure.

About those 5s... You might feel tempted to give yourself lots of 5s, but try to hold those for your top 2-3 behaviors that you truly own — the ones that show up consistently and that people often point out as your signature strengths. You'll get more out of the iRQ if you're honest about where you shine and where you're still learning (like all of us).


1 - Minimally, 2 - Ineffectively, 3 - Adequately, 4 - Effectively, 5 - Masterfully
No. Question Response
1.  Recall past successes to strengthen confidence in tough situations. 1 2 3 4 5
2.  Engage regularly in self-care activities, such as exercise, hobbies, or social interactions, to maintain your well-being. 1 2 3 4 5
3.  Take time to truly listen and be present for others. 1 2 3 4 5
4.  Focus your attention on what matters most when feeling overwhelmed. 1 2 3 4 5
5.  Take constructive action on things you can control rather than feeling helpless. 1 2 3 4 5
6.  Persist through setbacks, maintaining motivation to overcome obstacles. 1 2 3 4 5
7.  Notice when others may need support and ask them if there's a way you can help. 1 2 3 4 5
8.  Know who you are and what you stand for. 1 2 3 4 5
9.  Open up to others about how you're feeling. 1 2 3 4 5
10.  Reframe stressful situations as manageable challenges. 1 2 3 4 5
11.  Pause to calm yourself using breath, movement, or relaxation techniques before responding to stressful situations. 1 2 3 4 5
12.  Apply your personal strengths to deal with challenging situations. 1 2 3 4 5
13.  Remind yourself that mistakes and setbacks are a common part of everyone's experience when dealing with challenging situations. 1 2 3 4 5
14.  Regularly express appreciation to strengthen your relationships. 1 2 3 4 5
15.  Recognize how your contributions make a difference to others. 1 2 3 4 5
16.  Pause to acknowledge your feelings without judgment when experiencing challenging emotions. 1 2 3 4 5
17.  Seek opportunities to learn new skills when facing unfamiliar challenges. 1 2 3 4 5
18.  Set goals that reflect your deeper sense of purpose. 1 2 3 4 5
19.  Think flexibly under stressful conditions — avoid getting stuck in worst-case or all-or-nothing thinking. 1 2 3 4 5
20.  Let go of what you cannot control to focus on what you can. 1 2 3 4 5
21.  Identify hidden opportunities in difficult situations. 1 2 3 4 5
22.  Act with agility as circumstances shift. 1 2 3 4 5
23.  Act in ways that reflect your core values. 1 2 3 4 5
24.  Take on difficult tasks or challenges, even when they feel uncomfortable. 1 2 3 4 5
25.  Allow yourself to feel difficult emotions without pushing them away. 1 2 3 4 5
26.  Reach out for help when you need support. 1 2 3 4 5
27.  Respond with curiosity in stressful situations. 1 2 3 4 5
28.  Clarify what you can and cannot control when facing adversity. 1 2 3 4 5


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