Flow & Resilience Index
Flow Index
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Resilience Index
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Lifestyle Assessment · v1.0

Flow & Resilience
Index

A holistic snapshot of the conditions that enable your peak performance and recovery. Takes about 8–12 minutes.

Your Details
01
Energy & Sleep Foundation of capacity
Both
How would you rate your sleep quality over the past two weeks?
Poor
Excellent
How many hours do you typically sleep per night?
7h
How consistent is your energy throughout the day?
1 = severe crashes, 10 = steady and reliable
Crashes
Steady
Which best describes your typical morning state?
Refreshed & clear
Slow start, builds
Tired but functional
Consistently fatigued
02
Focus & Cognition Depth of engagement
Flow
How often do you experience deep, uninterrupted focus (flow states) in your work?
Rarely/never
Once a week
Several times/week
Daily
Rate your ability to concentrate when you need to.
Scattered
Laser
How often do you feel mentally foggy or "dim"?
Most days
A few times/week
Occasionally
Rarely
What are your biggest focus disruptors? (select all that apply)
Phone/notifications
Noise/environment
Anxiety/racing thoughts
Low energy
Unclear priorities
Other people
Hunger/caffeine
03
Stress & Regulation Nervous system flexibility
Resilience
What is your average perceived stress level over the past month?
Minimal
Extreme
How well do you recover after a stressful event or day?
Carries over for days
Takes 1–2 days
By next morning
Within hours
How often do you have intentional "down-regulation" practices (breathwork, meditation, nature, stillness)?
Never
Occasionally
Weekly
Daily
Rate your overall emotional baseline right now.
1 = persistently low/anxious, 10 = grounded and content
Low
High
04
Movement & Body Physical vitality
Both
How many days per week do you engage in intentional physical activity?
3 days
What types of movement do you regularly do? (select all that apply)
Strength/weights
Cardio/running
Yoga/mobility
Walking
Sports/team
Minimal movement
How would you rate your current physical vitality and how your body feels?
Depleted
Vibrant
05
Nutrition & Fueling Cognitive and physical fuel
Flow
How intentional are you about your nutrition?
Eat whatever's available
Loosely mindful
Intentional most days
Highly strategic
Do you experience energy crashes or mood dips related to eating?
Frequently
Sometimes
Rarely
Never
How is your caffeine relationship?
Dependent, affects sleep
Heavy but managed
Moderate/strategic
Minimal or none
06
Environment & Structure Conditions for deep work
Flow
How well does your physical environment support focused work?
Chaotic
Optimal
How structured is your daily schedule?
No structure, reactive
Loosely planned
Mostly structured
Intentionally designed
How clear are your current priorities and goals?
Foggy
Crystal
07
Connection & Recovery Social sustenance & renewal
Resilience
How nourishing are your close relationships right now?
Draining
Nourishing
How often do you engage in activities purely for joy or play?
Almost never
Monthly
Weekly
Daily
How do you typically recharge? (select all that apply)
Solitude/quiet
Social connection
Nature
Creative pursuits
Exercise
Entertainment/media
Sleep/napping
In your own words, what feels most out of balance in your life right now?

Your scores and a personalised plan will appear below.

Your Index
Flow Index
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Resilience Index
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Key Insights
Your Starting Plan