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10 Hacks to Beat Founder Burnout

Founder Insights

10 Hacks to Beat Founder Burnout

Burnout among founders is at an all-time high. I’m shocked at how many in our community are struggling, and I’m noticing female founders, in particular, face an extra layer of pressure from those ‘unseen’ responsibilities that so often go unacknowledged.

As a self-confessed health hacker, I’ve 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 ’25:

1. Invest in Your Relationships

We’re not wired to go it alone. Whether it’s a heart-to-heart with a trusted friend, a mentor’s 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 I’m overwhelmed, I always ask myself, ‘Is this a tragedy or an inconvenience?’. 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 isn’t just about rest - it fuels your performance, creativity, and resilience.

4. Move Your Body

Bodies are made to move, but daily exercise doesn’t 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 it’s 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 isn’t just calories; it’s 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 it’s the brand new Monk ice bath, DM me for more). Whether it’s 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 don’t forget to have fun and do something you love. Life’s 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 isn’t just good for others - it’s 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. I’m 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'?

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