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  • Writer's picturePatrick Tomelitsch

Stress Management for Young Founders:The Importance of Self-Care for Entrepreneurial Success

Don't let the demands of entrepreneurship drain you. Take control of your well-being and be amazed at how it will transform not just your personal life but also the success of your business.


Introduction about me

Hi, everyone! My name is Patrick, and I am a mid-thirty Entrepreneur from Vienna, Austria. I have been running a tech company focusing on Culture and Travel and touching new technologies like Blockchain, Crypto, and AI heavily the last year.

You can get an overview here.


After 2022 has been a year of a lot of bad highs (high stress, high workload, high disappointments), I decided to re-evaluate my priorities, time management, network, projects, and many burning topics you might have been struggling with as well.

I will take you with me and share my thoughts on essential topics every week from now on. As this week is the second one, we will move on with "Self-Care."

If you like what you are reading, I post content on different platforms every Monday, Wednesday, Friday, and Saturday.


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Please reach out for feedback or if you would love to have one specific point covered. I am responding to community feedback every morning on weekdays.


Week two: Self-Care

Self-care is an all-encompassing term that refers to taking care of oneself physically, mentally, and emotionally. It is an essential aspect of maintaining good health and well-being. It is crucial for entrepreneurs, who often have to juggle multiple responsibilities and deal with high-stress levels.


Topic Overview

Entrepreneurship can be incredibly rewarding, but it can also be highly demanding. Entrepreneurs often have to work long hours, manage multiple projects, and make critical business decisions daily. This can affect their physical and mental health, making self-care a must. You know what I am talking about right now.

Self-care for entrepreneurs can take many forms, from getting enough sleep and exercise to relaxing and unwitting to eating a healthy diet and staying hydrated. It also includes focusing on your mental and emotional well-being, such as practicing mindfulness, meditating, or seeking professional help.


Important for you and for your business

Self-care is not only beneficial for entrepreneurs' physical and mental health, but it can also have a positive impact on their businesses. Prioritizing self-care can help entrepreneurs improve their productivity, creativity, and overall performance. Furthermore, it can help entrepreneurs make better decisions, be more resilient in the face of stress, and be more effective leaders. Or, if you are self employed, it will help you to focus on what is important.

However, self-care can be challenging to implement, especially for entrepreneurs who are always on the go. This article will delve deeper into the importance of self-care for entrepreneurs and provide practical strategies for incorporating self-care into a busy schedule. We will discuss the benefits of self-care, such as improved productivity and creativity, and provide tips for making self-care a priority during a busy schedule, and the importance of setting boundaries and saying no.


by Jon Tyson for Unsplash

Brief overview of the main points to be discussed in the article

  • The Importance of Self-Care for Entrepreneurs

  • Practical Self-Care Strategies for Entrepreneurs

  • Incorporating Self-Care into a Busy Schedule

  • My experience

  • Bullet points (TLTR)

  • Something to laugh

  • Book recommendations


The Importance of Self-Care for Entrepreneurs

Entrepreneurship can be an enriching and fulfilling journey, but it can also be incredibly demanding and stressful. Entrepreneurs often have to work long hours, manage multiple projects, and make critical business decisions daily. This can affect their physical and mental health, causing stress and burnout, a common problem among entrepreneurs.


Stress and Burnout

Stress is a normal response to challenging or demanding situations, but chronic stress can harm our physical and mental well-being. Entrepreneurs who experience chronic stress are at a higher risk of developing health problems such as high blood pressure, heart disease, and mental health issues like depression and anxiety. Stress can also lead to decreased productivity, impaired decision-making, and poor communication skills.


Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. Entrepreneurs who experience burnout may feel overwhelmed, exhausted, and unmotivated. They may also share feelings of detachment, cynicism, and ineffectiveness. Burnout can lead to decreased productivity, poor decision-making, and an increased risk of mental health issues. It can also hurt an entrepreneur's relationships and social life. If you are reading this right now, there is a high chance you have also experienced that.

by Max van den Oetelaar for Unsplash

Recognition and balance

Entrepreneurs who experience stress and burnout often find it hard to balance their professional and personal life. They may have trouble sleeping, eating, and relaxing. They may also experience a lack of motivation and a sense of hopelessness.

Entrepreneurs need to recognize the signs of stress and burnout and take steps to prevent it. Self-care strategies such as exercise, sleep, a healthy diet, and mindfulness and meditation practices can help reduce stress and avoid burnout. Additionally, entrepreneurs should learn to recognize when they need help and seek professional support when necessary. Especially in the country where I come from, the opinion about seeking external help still needs to improve. But believe me; it will positively change your life.


The benefits of self-care for entrepreneurs, such as improved productivity and creativity

Self-care is an essential aspect of life and even more critical for entrepreneurs. As an entrepreneur, you're likely juggling multiple tasks and responsibilities, making it easy to neglect your well-being. However, taking the time to practice self-care has numerous benefits, including improved productivity and creativity.


Improve productivity, creativity and health

One of the primary benefits of self-care for entrepreneurs is improved productivity. When you're feeling stressed and overwhelmed, it's hard to focus on the task. But when you take the time to practice self-care, you can clear your mind and focus on what's important. This can help you to be more productive and efficient, allowing you to get more done in less time.


Another significant benefit of self-care for entrepreneurs is increased creativity. Developing new and innovative ideas takes time when you're feeling burnt out. But when you take the time to practice self-care, you can tap into your inner creativity and come up with new and exciting ideas for your business. This can lead to new opportunities and growth for your business.


There are many different ways to practice self-care as an entrepreneur. Some examples include exercise, meditation, journaling, and spending time with loved ones. The key is to find what works for you and make it a routine. By prioritizing self-care, you'll not only feel better but also see improvements in your productivity and creativity, leading to success in your business.


By Jared Rice for Unsplash

Practical Self-Care Strategies for Entrepreneurs

As an entrepreneur, it can be challenging to prioritize self-care amidst the demands of running a business. But taking care of yourself is crucial for your overall well-being and the success of your business. Here are some practical self-care strategies for entrepreneurs that can easily be incorporated into your daily routine.


Exercise and physical activity

Physical activity not only improves your physical health but also helps to reduce stress and boost your mood. One effective self-care strategy is setting aside time for exercise. Even just a few minutes of exercise each day can make a significant difference. Incorporating a morning workout, taking a walk during your lunch break, or even doing a quick yoga session before bed can help keep you energized and refreshed. Tim Ferris wrote about the 80/20 rule in his book "The 4-Hour Body". It is not about the quantity and length of your workout. It is about the most effective dose you can constantly incorporate into your life. Check it out!


Mindfulness and meditation

Another important self-care strategy is mindfulness practices, such as meditation or deep breathing exercises. These practices can help to reduce stress and improve focus, allowing you to be more productive and creative. Many apps and websites offer guided meditations, making it easy to incorporate this practice into your daily routine. Start slowly for a couple of minutes. You have to find your way of meditating first. Some of you might need music, and some might not - it's entirely up to you.


Sleep and rest

As a young entrepreneur, it can be easy to get caught up in the hustle and grind of building your business. But one crucial aspect of self-care that often gets overlooked is the importance of sleep and rest.


Getting enough quality sleep is essential for both your physical and mental well-being. It helps to repair and rejuvenate your body, improves your mood, and enhances your ability to focus and be productive. Skimping on sleep can lead to a host of health problems, including weight gain, high blood pressure, and an increased risk of heart disease.


To ensure that you're getting the sleep and rest you need, it's important to establish a consistent sleep schedule and to create a relaxing bedtime routine. This can include things like reading a book, listening to soothing music, breathing exercises or practicing yoga or meditation.


It's also important to create a sleep-conducive environment in your bedroom. This means keeping your bedroom cool, dark, and quiet, and avoiding screens for at least an hour before bedtime. It is hard, but doable (especially the screen-part).

By making sleep and rest a priority, you'll not only feel better, but you'll also be more productive and creative in your work. So don't neglect this crucial aspect of self-care - your business will thank you for it!

by Victor Freitas for Unsplash

Time management and setting boundaries

Setting boundaries is also an essential self-care strategy for entrepreneurs. Allowing yourself time to disconnect from work and relax can help to reduce stress and improve your overall well-being. This could mean setting specific hours for when you're unavailable, taking regular breaks throughout the day, or even scheduling a "digital detox" day each week. What helped me the most was planning time for "Deep Work" sessions and breaks. I will cover "Deep Work" in more detail another week.


The power of joy

In addition to these strategies, it's also important to prioritize self-care activities that bring you joy. This could be anything from reading a book, taking a relaxing bath, or spending time with friends and loved ones. By incorporating activities that you enjoy into your daily routine, you'll be able to recharge and come back to your work with renewed energy and creativity. In my experience, many people instantly think about binge-watching or partying when it comes to "joy." That does not necessarily have to be true for you as well. You know best what brings you joy and which setting is the best to get out of the daily hustle. I like to play some matches of Magic, the Gathering or sit at the poker table for a different challenge, which needs my attention to move away from other daily tasks.


by Brooke Lark for Unsplash

Incorporating Self-Care into a Busy Schedule

Self-care is essential to life, but it can be challenging to prioritize, especially for entrepreneurs who often juggle multiple tasks and responsibilities. Here are a few tips to help you make self-care a priority in your daily routine.


Tips for making self-care a priority

First, set specific self-care goals. A particular plan in mind will make it easier to incorporate self-care into your daily routine. This could be as simple as setting aside 15 minutes daily for meditation or committing to a daily walk to the office.

Next, schedule self-care activities. Treat self-care as you would any other important meeting or task, and schedule it into your calendar. This will make it more difficult to skip or neglect self-care activities.

In addition, make self-care a habit. Incorporating self-care activities into your daily routine will become a natural and automatic part of your day.


Take it slowly - consistency wins

Start slow and try to be consistent. I had the best results by incorporating physical and mental activities like journaling, exercise, or meditation before my daily business schedule started. But again, it's up to you. Plan it, do it, repeat!

Finally, don't be too hard on yourself. Remember that self-care is an ongoing process, and it's okay if you miss a day or two at the beginning. The important thing is to keep trying and making self-care a priority.


Set goals

By setting specific self-care goals, scheduling self-care activities, making self-care a habit, and not being too hard on yourself, you can make self-care a priority in your daily routine. Remember, taking care of yourself is crucial for your well-being and the success of your business.


by Andy T for Unsplash

Strategies for fitting self-care into a busy schedule

Self-care is essential to life, but it can be challenging to fit it into a busy schedule. Here are a few strategies for incorporating self-care into your daily routine, even when you're short on time.


Scheduling

First, make use of small pockets of time. You can use small bags of time to practice self-care for a few minutes in the morning or during your lunch break. This could be as simple as taking a quick walk, practicing deep breathing exercises, or even just closing your eyes for a few minutes to clear your mind.


Multitasking

Another strategy is to multitask. While doing something else, you can also take care of yourself. For example, you can listen to a guided meditation while commuting or cook healthy meals while listening to an audiobook.

Incorporating self-care activities into your workday can also be a great strategy. This could be as simple as taking a few minutes to stretch during a break or even incorporating a walking meeting instead of a sitting one.


Quality over quantity

Finally, remember that quality is over quantity. It's better to spend a little time on self-care activities that are meaningful to you rather than trying to fit in too many activities that don't impact your well-being.


You can fit self-care into your busy schedule by using small pockets of time, multitasking, incorporating self-care activities into your workday, and remembering that quality over quantity is more important. Remember, taking care of yourself is vital for your well-being and the success of your business.


My experience

I sucked at self-care a lot. A couple of years ago, I sought external help in coaching and therapy. That was one of the best decisions in my life so far. When talking to other founders, entrepreneurs, or people who want to start their journey, a majority of them struggled with self-care, and the reason was that they even felt bad prioritizing themselves. And yes, that was the same for me. In addition, the internet and books are full of perfect daily routines, super diets, and workout plans. But in the end, we need to find our doable practices. Everyone is different.


Constantly doable

I learned from talking with others and analyzing my behavior that routines only work if you can keep them up constantly. That's true for self-care routines and anything else you want to do in life. I found it helpful to check my daily schedule and incorporate a few things step by step. Some examples would be:

  • Pick a gym that's on the way to my office.

  • Stay in hotels with a gym or other facilities I can use to exercise.

  • Start slow on meditation (only a couple of minutes) and get used to it.

  • Try to find a diet that is doable to manage and not killing your mood every day (I chose the slow-carb diet and added some extra cheat days if needed).

  • Set up a sleeping schedule that works for me and sticks to it.

  • Invest some money in external coaching.

  • Journal in the morning to clear your mind and set priorities for the day. Use pen and paper, not a screen.

Feel free to pick your diet according to your circumstances. You don't need some fancy equipment or expensive paid subscriptions to do that. A gym membership helps, but also that could be substituted. Diet-wise, I experienced that my productivity sucked on too many carbs and a high insulin level. This was more of a self-test.


by Glenn Carstens Peters for Unsplash

Bullet points (TLTR)

  • Self-care is essential for the well-being and success of young entrepreneurs.

  • Prioritizing self-care can improve physical and mental health, increase productivity and creativity, and reduce stress and burnout.

  • To practice self-care, it is essential to establish a consistent daily routine that includes time for exercise, healthy eating, and relaxation.

  • Sleep and rest are crucial components of self-care and should be noticed.

  • Regularly scheduling breaks and leisure activities can improve overall well-being and work-life balance.

  • Mindfulness and meditation practices can help to reduce stress and improve focus and clarity.

  • Setting boundaries and learning to say "no" to non-essential tasks can help to prioritize self-care and manage time more effectively.

  • Seeking external help can change your life. Consider it if needed.

  • Remember that self-care looks different for everyone, so finding what works best for you is essential.

  • Remember to be kind to yourself and celebrate small wins along the way!

Something to laugh

How does an entrepreneur make sure they're getting enough self-care? They hire a personal assistant to remind them to take a break.


Book tips

  1. "The Miracle Morning" by Hal Elrod - This book is a popular choice among entrepreneurs and offers practical tips and techniques for incorporating self-care into your morning routine.

  2. "The Power of Now" by Eckhart Tolle - This classic book teaches mindfulness and meditation techniques to help entrepreneurs reduce stress and increase focus.

  3. "The 7 Habits of Highly Effective People" by Stephen Covey - This best-selling book offers practical advice on how to prioritize self-care and achieve balance in your life.

  4. "The Art of Possibility" by Rosamund Stone Zander and Benjamin Zander - This book offers a fresh perspective on self-care and encourages entrepreneurs to think differently about their lives and work.

  5. "The Little Book of Mindfulness" by Tiddy Rowan - This book offers simple and practical tips for incorporating mindfulness into your daily routine.

  6. "The Life-Changing Magic of Not Giving a F*ck" by Sarah Knight - This book is a humorous and practical guide to setting boundaries and learning to say no to protect your well-being.

  7. "The Wellness Project" by Phoebe Lapine - This book offers a personal account of one woman's journey to prioritize self-care and improve her overall well-being.

  8. "The Untethered Soul" by Michael Singer - This book is a spiritual guide that teaches entrepreneurs how to detach from their thoughts and emotions to reduce stress and increase inner peace.

  9. "The Self-Care Revolution" by Suzy Reading - This book offers practical tips and advice on how to prioritize self-care in a busy and demanding world.

  10. The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman" by Tim Ferriss is a comprehensive guide to optimizing your body and mind through diet and exercise. In this book, Ferriss shares his own experiences and the methods he's used to improve his own health, including tips on rapid fat loss, increasing muscle mass, and improving sexual performance.

  11. "The 4-Hour Work Week: Escape 9-5, Live Anywhere, and Join the New Rich" by Tim Ferriss is a practical guide for entrepreneurs, who want to escape the traditional 9-5 workweek and create a lifestyle of freedom and flexibility. In this book, Ferriss provides a step-by-step plan for achieving this, including tips on how to automate and outsource your work, eliminate unnecessary tasks, and create multiple streams of income. This book also provides a lot of tips on how to achieve a work-life balance, which is important for overall well-being and self-care.



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