Burnout among founders is at an all-time high. Iâm shocked at how many in our community are struggling, and Iâm noticing female founders, in particular, face an extra layer of pressure from those âunseenâ responsibilities that so often go unacknowledged.
As a self-confessed health hacker, Iâve spent years experimenting with strategies to prevent burnout, boost cognitive focus, and manage stress. Some of these hacks are fairly obvious but often neglected - and yet they can make all the difference when it comes to safeguarding your long-term health so sharing a little reminder.
Here are my top hacks to avoid burnout and thrive in â25:
1. Invest in Your Relationships
Weâre not wired to go it alone. Whether itâs a heart-to-heart with a trusted friend, a mentorâs advice, or venting with your crew of fellow founders, connection is your secret weapon.
Co-regulation - syncing your nervous system with others through genuine connection - is a game-changer. These interactions calm and energise your nervous system, reducing inflammation and boosting immunity.
Lean on your people and let them lean on you.
2. Outthink Stress
Stressful situations can paralyse us, but sometimes the best thing you can do is make a decision. Even if the decision is to delay for now, it keeps you in motion. Stuck energy is exhausting, but progress - no matter how small - builds momentum.
When Iâm overwhelmed, I always ask myself, âIs this a tragedy or an inconvenience?â. That simple perspective shift can be a lifesaver.
3. Sleep Your Way to the Top!
Ariana Huffington nailed it: sleep is a superpower. Yet too many of us treat it like a luxury rather than a priority. Stick to a schedule and dial down screen time before bed.
Remember, sleep isnât just about rest - it fuels your performance, creativity, and resilience.
4. Move Your Body
Bodies are made to move, but daily exercise doesnât have to mean gruelling workouts. Find what works for you - yoga, running, a walk, or even a quick dance or shake break between meetings.
Movement boosts endorphins, reduces stress, and sharpens your mind. The trick is consistency. Even 15 minutes a day can make a difference.
5. Nature, Your Free Therapist
Nature is an underrated tool for mental clarity and stress relief. Whether itâs a park walk, a hike, or simply soaking up the sun, getting outside is like hitting the reset button for your brain. Plus, sunlight helps regulate your circadian rhythm and boosts Vitamin D.
6. Fuel Your Body & Brain
Food isnât just calories; itâs information for your cells and fuel for your brain.
What you eat directly impacts your energy, focus, and mood. Prioritise nutrient-dense meals that nourish body and mind - because a thriving founder needs more than just coffee to keep the fires burning.
7. Build Your Resilience
Want to level up? Embrace heat or cold therapy (obviously bonus points if itâs the brand new Monk ice bath, DM me for more). Whether itâs a sauna session or a cold plunge, these practices can build resilience and improve your overall well-being.
8. Learn Something New
Stimulate neurogenesis by learning something new. Pick up a skill, dive into a hobby, or try a fresh perspective. And donât forget to have fun and do something you love. Lifeâs too short to skip joy.
9. Meditate, Pray or just Sit in Silence
Take a few minutes daily to meditate or pray, whatever floats your boat. These practices activate your parasympathetic mode, reducing stress and promoting relaxation.
Even simple breathwork - slow, deep breaths several times a day - can shift your state of mind.
10. Be Kind
Last but not least, be kind. Kindness isnât just good for others - itâs good for you. A small act of kindness can be a powerful mood booster.
These are the hacks that help me stay balanced, focused, and energised as a founder. Iâm hosting a series of dinners to discuss founder burnout, so I want to invite you all to share your hacks and tips and anything you have struggled with. What are your go-to hacks for staying 'founder fit'?