Self Care For Founders
According to a study by the National Institute of Mental Health, Entrepreneurs are 50% more likely to report having a mental health condition. How do you take care of yourself as a founder?
As I sit here reflecting on my journey from an IT professional to a startup founder,
I can't help but marvel at the twists and turns that have brought me to this point.
My name is Michael Fasere, and I've learned some hard-won lessons about the critical importance of self-care in the entrepreneurial world.
Let me take you through my story and share some insights that might just save you from the burnout I narrowly avoided.
The Unique Stressors of Foundership
Founding a startup is unlike any other professional experience I've had.
The pressure is constant, the stakes are high, and the line between work and personal life often blurs into non-existence.
I remember countless nights hunched over my laptop, fueled by nothing but determination, convinced that every moment not working was a moment wasted.
But here's the thing - that mindset is a recipe for disaster.
According to a study by the National Institute of Mental Health, Entrepreneurs are 50% more likely to report having a mental health condition.
The same study found that 72% of entrepreneurs are directly or indirectly affected by mental health issues compared to 48% of non-entrepreneurs.
These statistics underscore the unique challenges founders face and the critical need for self-care.
From Engineer to Entrepreneur
My journey began as an IT professional, first in Nigeria and then abroad.
In Lagos, I cut my teeth on complex systems and tight deadlines, often working through power outages and infrastructure challenges.
When I moved to Dallas, Texas, I faced different hurdles - cultural adjustments, high-pressure corporate environments, and the constant need to prove myself in a new market.
These experiences were invaluable, teaching me resilience and adaptability.
However, they also ingrained some habits that would later prove problematic in my entrepreneurial journey - namely, the belief that personal sacrifice was the primary currency of success.
The cultural expectations around work and success in Nigeria often emphasise long hours and visible dedication.
In the US, I encountered the pervasive "hustle culture" that glorifies overwork.
Both environments reinforced my tendency to prioritize work over well-being.
The Wake-Up Call
I learned the hard way that neglecting self-care doesn't just affect you, it impacts your decision-making, your team's morale, and ultimately, your company's success.
The breaking point came during our first major product launch.
After weeks of meetings and messing up my sleeping schedule due to time zones difference.
It badly affected my other daily schedules.
It was a stark reminder that my well-being was inextricably linked to the success of my company.
Reshaping My Approach: Lessons in Self-Care
Physical Health:
1. Exercise
I now make it a point to exercise for at least 30 minutes a day, even if it's just a brisk walk around the neighborhood.
It clears my mind, boosts my energy, and helps me manage stress.
Find an activity you enjoy - for me, it's walking - and make it non-negotiable in your schedule.
2. Nutrition
Gone are the days when I'd survive solely on energy drinks.
Now, I prioritise balanced meals and stay hydrated.
It's amazing how much sharper and more focused I feel when I'm properly nourished.
3. Sleep
I used to wear my lack of sleep like a badge of honor.
Now, I guard my sleep fiercely, aiming for 7-8 hours a night.
The impact on my creativity, resilience, and decision-making has been profound.
A study in theguardian.com reported
That just one week of sleeping less than six hours a night resulted in changes in more than 700 genes.
Adequate sleep is not a luxury; it's a necessity for peak cognitive function.
Mental Health
1. Meditation
I was skeptical at first, but incorporating just 10 minutes of meditation into my morning routine has been transformative.
It helps me start the day centered and focused, ready to tackle whatever challenges come my way.
2. Time Management and Boundaries
One of the hardest lessons I've learned is the importance of setting boundaries.
I now have designated work hours and make time for family, friends, and hobbies.
It's not always easy,
Especially when dealing with international clients across time zones, but it's essential for long-term success and happiness.
I also had to work on aligning my schedule with my team, as we are an online team scattered across the world, primarily in Africa, to ensure we are always in sync.
Tools like Microsoft Outlook for communication and Microsoft teams for meetings have been important in maintaining productivity while respecting everyone's time zones and work-life balance.
Building a Support Network: You're Not Alone
Surround yourself with people who understand your journey.
I've found immense value in maintaining close relationships with mentors, both in Nigeria and internationally.
They provide support, advice, and sometimes just a sympathetic ear when things get tough.
I've also met regularly with other entrepreneurs who face similar challenges and have been incredibly validating and helpful.
It's a safe space to share struggles and strategies, reminding me that I'm not alone in this journey.
Hobbies and Personal Interests
Don't let your startup become your entire identity.
I make time for reading and unwinding during the weekend.
I ensure I attend informal events on Fridays.
These activities recharge me and often spark new ideas for my business.
Recently, I took up learning something new frequently as a hobby.
The act of creating something purely for enjoyment, with no pressure to monetize or optimize, has been incredibly freeing.
It's also improved my creative problem-solving skills in unexpected ways.
Balancing Work and Personal Relationships
Your loved ones are your biggest supporters - don't take them for granted.
I always schedule time for my family.
It keeps me grounded and reminds me why I'm on this journey in the first place.
These small changes have significantly improved my relationships and overall life satisfaction.
Recognizing and Addressing Burnout
Burnout is real, and it can sneak up on you.
Learn to recognise the signs - exhaustion, cynicism, and feeling ineffective.
If you're experiencing these, it's time to step back and reassess.
I've found that sometimes, taking a short break can help me come back stronger and more motivated.
During our last testing phase, I noticed these signs creeping in.
Instead of pushing through, I took a long weekend off, completely unplugged from work.
When I returned, I had a fresh perspective and felt much energized.
The Ripple Effect: How Your Self-Care Impacts Your Company
Remember, as a founder, you set the tone for your entire organisation.
When you prioritise self-care, you're modeling healthy behaviours for your team.
This creates a more positive, productive work environment and can significantly impact your company's culture and success.
I've seen firsthand how my improved well-being has led to better decision-making, more effective leadership, and a more engaged team.
If I were to come into our meetings exhausted from being overworked
And start taking it out on my team by snarling at everyone, what a toxic workplace that would create over time.
It's not just about you - it's about creating a sustainable, thriving business.
After implementing these self-care practices, our team's productivity increased by 20%, and our employee satisfaction scores improved significantly.
Addressing the Financial Aspect
Some founders might feel guilty about spending time or money on self-care, viewing it as a luxury they can't afford.
However, I've come to see it as an important investment in my business.
By taking care of myself, I'm ensuring that I can perform at my best, make sound decisions, and lead effectively.
A study by the World Health Organization found that
For every $1 put into scaled up treatment for common mental disorders, there is a return of $4 in improved health and productivity.
Self-care is not an indulgence; it's a smart business decision.
Crisis Management and Self-Care
Crises are inevitable.
Whether it's a major bug in your product, a loss of funding, or a global pandemic, maintaining self-care during these high-stress periods is crucial.
During our most recent product launch, I made sure to maintain my self-care routine.
This included:
- Sticking to regular sleep hours,
- Taking short breaks to stretch and reset
- Maintaining my exercise routine, even if it meant shorter sessions
- Regular check-ins with friends and family.
This approach helped me stay calm and focused, leading to better decision-making during a critical time for our company.
A Final Word of Advice
If I could go back and give my younger self one piece of advice,
It would be this:
Your well-being is not separate from your business - it's an essential part of it.
Invest in yourself with the same dedication you invest in your startup.
Building a company is a marathon, not a sprint.
By taking care of yourself - physically, mentally, and emotionally - you're ensuring that you'll have the stamina, clarity, and resilience to see your vision through.
Remember, your health and happiness are just as important as your bottom line.
Take care of yourself, and watch both you and your startup thrive.