Mastering Mental Health for Founders: Advanced Strategies for Lasting Well-Being
Meditation and self reflection are great ways to stave off stress.
In the high-pressure world of startups, mental health often takes a back seat, leading to severe consequences for both personal well-being and business success.
10 Advanced Strategies for Mental Well-Being
Track your mental health patterns.
Stay grounded.
Set clear work-home boundaries.
Stay on track with a routine.
Learn to say no and prioritize relentlessly.
Develop healthy coping mechanisms.
Don’t neglect your personal growth.
Use technology.
Celebrate small wins.
Set aside time for personal reflection.
Through numerous conversations with founders, I’ve observed that significant mental stress is almost universal. They frequently share stories of sleepless nights, relentless anxiety and moments of overwhelming pressure. However, those who take proactive steps to prioritize their mental health often experience significant improvements in both their well-being and business performance.
This is the second of my three-article series focused on enhancing mental well-being and achieving a better work-life balance for entrepreneurs and business builders. The first article, Balancing Mental Health for Founders: The Foundation, addressed common mental health challenges and introduced foundational strategies, among them prioritizing self care and taking time to fully unplug.
Now, we delve into more advanced strategies, equipping founders with practical tools to navigate the pressures of entrepreneurship effectively. This article builds on the foundational practices by introducing 10 more tried-and-true strategies, supported by insights from successful founders and VCs.
Track Your Mental Health Patterns
Understanding your mental health baseline helps detect early signs of stress and burnout. “Building awareness is a foundational step towards mental health,” says Anjuli Amin, Ph.D, a licensed clinical psychologist. “Regularly tune into your emotions, behaviors, thoughts and physical health to identify any changes and take necessary actions.” Tools like mood journals or mental health apps can help track how stress manifests. Recognizing patterns in stress levels and triggers enables proactive management and timely interventions.
Stay Grounded
Walid Halty, co-founder and CEO of climate-tech company Monalee, shares his routine to stay grounded and reduce stress: “The night before, I journal how my next day will go, detailing positive outcomes and emotions. This helps me go to bed feeling good and starts my day on a positive note.”
To ground himself for a busy day, Halty starts the day with three to five minutes of breath work followed by a 15- to 20-minute meditation.
Halty emphasizes the importance of recalibrating during the day. “If I feel negative, I do a quick breath work session, meditation or a cold shower to shift my state of mind. Even taking a few seconds to breathe slowly and focus on slower exhales helps me keep a balanced and centered mindset.”
Set Clear Work-Home Boundaries
“Establishing clear boundaries and owning your schedule prevents burnout,” notes Ken Hall, partner at DeepWork Capital. “I ensure work contacts who need to reach me have my number so I can disconnect from email and focus on personal time with my family and friends.”
In today’s hyperconnected world, it’s crucial to set firm do-not-disturb hours and use reminders to transition from work to personal life. This separation allows for genuine rest and personal connection, rejuvenating your energy and enhancing productivity.
Stay on Track With a Routine
Establishing and maintaining a stable routine provides structure amidst the chaos of startup life, helping you manage time effectively and reduce the mental load of constant decision-making.
“If you break from your routine and get off track, it’s important to course correct quickly,” says Emily McMahan, general partner and co-founder of venture fund AIN Ventures. “It helps to start small and knock out manageable tasks to build momentum.” Habits like consistent sleep times, regular meals, consistent time for hobbies and relaxation and scheduled breaks during the day all contribute to a well-rounded schedule.
Learn to Say No and Prioritize Relentlessly
Focus on your main objectives and avoid distractions to avoid becoming overwhelmed. “Know when to say no and refuse commitments that don’t align with your key goals,” advises Shawne Merriman, founder and CEO of Lights Out Sports. “I pack two to three days of work into every day, so I have to block out distractions and invest time where I’ll get the highest return.”
This disciplined approach directs your efforts toward meaningful activities. Using a priority matrix, along with time-blocking and regular reviews, can help you decide which tasks align with your objectives and which can be delegated or declined.
Develop Healthy Coping Mechanisms
During periods of high stress or disappointment, healthy coping mechanisms are crucial for maintaining mental well-being. “My productivity and focus improve when I take some downtime to connect with friends and not talk about work,” says Richard Hillson, founder and CEO of Hillson Consulting. “This helps me be more productive in fewer hours when I’m back on the job.”
Physical activities such as yoga, walking, cycling or boxing, along with hobbies and creative pursuits, are proven outlets for frustration and can be a great way to unwind.
Nurture Your Personal Growth
Kjiel Carlson, founder of executive coaching company Fjordify, emphasizes that personal growth is as important as company growth. “Many founders neglect their own development as they focus solely on their company, ” Carlson says. “It’s important to plan ahead to grow personally at the same rate as your business. This ensures you evolve alongside your company, equipping you with the skills and resilience needed to lead effectively.”
Activities such as reading, taking courses or seeking mentorship can facilitate this growth. Set aside time for regular self assessment and seek feedback from peers and mentors to continuously improve and develop.
Use Technology
Technology, from meditation apps to productivity software, can streamline your workflow and enhance your mental well-being. “Tech tools can help you stay organized and focused,” says Anthony Shaw, president of energy consultancy Progeneration Energy. “It takes some experimenting, but once you find the right tools that fit your specific style and needs, it will lead to big time savings and boost your productivity immensely.” However, it’s important to balance tech use with core efficiency principles to avoid over-reliance on gadgets.
Celebrate Small Wins
“Celebrating small wins is central to our culture,” says Godson Udeh, co-founder and CEO of healthtech company InnoVen. “Doing so can be incredibly motivating and generate significant momentum.” By acknowledging your milestones, you reinforce the value of steady, incremental progress toward larger goals. Implementing a personal reward system for achieving small steps forward can further motivate and engage you, demonstrating that consistent effort leads to substantial progress.
Set Aside Time for Personal Reflection
Dedicating time for introspection and goal visualization helps maintain focus. “Engage in journaling, create a vision board and don’t be too hard on yourself,” suggests Shannon Bedore, CEO of Sightline Retail, a retail management company. “Reflecting on progress helps stay motivated and clear-headed.” Regular personal reflection allows you to align your actions with your goals and fosters a deeper understanding of your journey.
Implementing these strategies will help you manage stress, stay focused and maintain a healthy work-life balance, leading to both personal and professional success. Next month, we’ll offer more proven productivity hacks and mental health strategies designed specifically for founders and business leaders.
Zack Ellison, MBA, MS, CFA, CAIA is the founder and managing general partner of Applied Real Intelligence (A.R.I.) and the chief investment officer of the A.R.I. Senior Secured Growth Credit Fund, which provides debt financing solutions to premier VC-backed companies. He previously worked as a loan underwriter, investment banker, corporate bond trader, and fixed income portfolio manager at three firms with over $1 trillion in assets – Scotia Bank, Deutsche Bank, and Sun Life. Ellison holds an MBA from the University of Chicago, an MS in Risk Management from NYU, and is completing his Doctorate in Business Administration at the University of Florida.