The Bounce-Back Index: Understand Your Score and Boost It
When life or work knocks you off balance, how quickly do you recover?
That’s the question the Bounce-Back Index (BBI) is designed to answer.
If you’ve taken my Bounce-Back Index test already, you’ve seen your score — but a number without context isn’t very useful. This article will break down what your score actually means, why it matters, and, most importantly, how to raise it.
I created the BBI because I’ve been there myself — juggling work, projects, travel, and personal challenges, thinking I could “push through” forever. A few years into running my coaching business, I realised my recovery speed — both mental and physical — was slowing down. I wasn’t bouncing back from setbacks or stress as fast as I used to. That was the wake-up call to start measuring and training my own resilience systematically.
What the Bounce-Back Index measures
The BBI score is based on five pillars:
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Clarity – How clearly you see your goals and priorities.
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Energy – Your physical and mental stamina day-to-day.
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Focus – Your ability to concentrate on what matters without constant distraction.
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Discipline – Your consistency in doing the things you know will help you.
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Support – The quality of your relationships and systems that keep you on track.
Each pillar is scored as a percentage, and the BBI is the average of all five.
Why these five? Because research in both positive psychology (Martin Seligman’s PERMA model) and performance science shows that resilience isn’t just “mental toughness” — it’s the interaction between clarity, energy, focus, consistent action, and having the right people or structures around you.
Score ranges and what they mean
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0–39: Reset
You’re running close to empty. The priority here is stabilising your baseline — sleep, nutrition, and one keystone habit. -
40–69: Reboot
You have momentum, but your systems aren’t strong enough to sustain it. Focus on building consistent rhythms and removing friction. -
70–100: Optimize
You’re in a strong position. The goal now is refinement and targeted upgrades to stay in this range long-term.
When I first measured my own BBI years ago, I was at 55 — the Reboot zone. I was training hard and working long hours, but neglecting clarity and recovery. Once I fixed those, my score jumped into the 80s within two months.
How to raise your Bounce-Back Index
Here’s the framework I use with clients:
1. Strengthen the weakest pillar first
It’s tempting to work on everything at once, but progress accelerates when you shore up the lowest score first. For example, if your Clarity score is 40%, that’s your leverage point — decision fatigue alone can drain your energy and focus.
2. Build micro-habits, not massive overhauls
Stanford researcher BJ Fogg’s work shows that small, consistent changes beat drastic lifestyle makeovers. If your Energy pillar is low, start with a 10-minute walk after lunch, not a 90-minute gym program.
3. Protect recovery like a project
Recovery isn’t “what’s left” after work — it’s fuel for the work. Studies in Organizational Behavior and Human Decision Processes confirm that planned recovery periods directly improve productivity and decision-making. Schedule them like meetings.
4. Use your support network intentionally
This can mean a coach, a peer mastermind, or a trusted friend who will tell you when you’re going off track. In my own journey, having one accountability call a week made the difference between stalling and progressing.
A Stoic reminder for when progress feels slow
Marcus Aurelius wrote, “What stands in the way becomes the way.”
If your low score feels like an obstacle, remember — identifying the gap is the first step to closing it.
Your next step
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Haven’t taken the BBI yet? Do it here.
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Already have your score? Choose one low pillar and commit to a single action this week to raise it.
Small, consistent wins will compound into a resilience level that carries you through any challenge — without burning you out.
Work with me (CTA)
If you want a personalised plan to raise your Bounce-Back Index and build resilience you can rely on, book a free 30-min clarity call. We’ll map your 8-week bounce-back upgrade together.
