5 Ways Entrepreneurs Can Prioritize Mental Health

In honor of World Mental Health Day on October 10th, I want to discuss the importance of taking care of yourself as an entrepreneur.

Oftentimes, as an entrepreneur, taking care of your own mental health can feel like the last thing on your list. In an environment where you’re focused on creating a successful business, it’s easy to put your well-being on the backburner. Some may even see this as a badge of honor.

The numbers are concerning. A report found that 72% of entrepreneurs experience some type of mental health issue and are “significantly more likely to report a lifetime history of depression (30%), ADHD (29%), substance-abuse conditions (12%), and bipolar diagnosis (11%).” Unfortunately, many entrepreneurs feel the need to hide these issues, for fear that it will affect their business and their personal lives.

Thankfully, the conversation around mental health is shifting. Healthcare professionals are moving away from a separation of mind and body to an integration, understanding that mental health is just as important as physical health. Companies are creating empathetic policies that encourage a more open and understanding workplace. Most importantly, people all over the world are working to erase the stigma behind mental health issues, including CEOs, grad students, Greek police officers, and Florida public schools

If you’re an entrepreneur or startup founder (or just want to concentrate more on your well-being), here are my top tips for balancing your mental health with your growing business and working through the “founder’s blues”:

1. Leave space to reflect.

Throughout your week, schedule time to simply hit the pause button. Take this time to breathe and reflect on your week. What have you accomplished? Where can you improve? Ask yourself these questions, but be sure to speak to yourself in a kind way. We are often our own worst critic, and it’s important to recognize that harsh self-talk is linked to depression, low self-esteem, and anxiety.

This time for self-reflection is essential for everyone, but especially if your schedule is jam-packed. In a start-up world that’s focused on external factors like funding, hiring, and planning, it’s easy to ignore internal factors. When the internal is ignored, recognizing and managing emotions can be difficult. It’s important to prioritize time and stick to your schedule.

2. Pay attention to burnout.

In the world of entrepreneurship, burnout is a real issue. The World Health Organization has recognized burnout as an official disorder. Oftentimes the symptoms are ignored or minimized, which can lead to more worrisome issues down the line.

If you notice symptoms such as feeling cynical about your job or emotionally drained by your work, don’t ignore them. They are an important sign that you need a break, and you should honor that by taking some time off to recalibrate, even if it’s just for a day or two. You will come back to your work refreshed.

3. Manage and delegate.

Entrepreneurs wear several hats, especially when they’re near the starting line. Over time, you may feel like your life is a constant juggling act, so it’s imperative to find balance. Manage your time and stick to a schedule to alleviate any stress, and delegate whenever possible.

If you find that certain tasks cause you more stress than others, find ways to change the tasks to be less demanding, or find someone on your team you can delegate them to. If that is not an option, consider outsourcing to an agency or contractor.

4. Be mindful of your physical health.

You don’t have to be an Olympic athlete to be an entrepreneur, but it’s important to treat your body well. Is your diet giving you the energy and nutrients you need throughout the day? Are you making time for moderate exercise? Unfortunately, running from meeting to meeting doesn’t count. Physical exercise is crucial to mental health. Any type of exercise will help promote improved mental health, however the social aspects of team sports have the strongest effect.

Don’t focus on perfection. Instead, do what you can to eat nutritious foods and stay active. If you’re able to hire a personal trainer and nutritionist, do so. If that isn’t possible for you at this time, there are a plethora of resources online that can help you get where you need to be, such as Lifesum for nutrition and Fitocracy for personal training. 

5. Find support.

You may feel alone in this, but that is far from the truth. As mentioned before, 72% of entrepreneurs have reported dealing with some mental health issue. Many of them have created communities and groups that deal with these problems together and support each other. If you feel comfortable, join one of these communities and learn from others who are dealing with similar issues. Search online or ask your network for these communities or use an online service like 7 Cups of Tea to find anonymous support.

On a related note, consider finding a therapist who works for you, online or in-person. There are mental health professionals who specialize in executive leadership, and they can help you through all the ups and downs that you may experience.  

Mental health does not discriminate; in fact, it affects one in four people globally. It isn’t always easy to talk about, but that’s rapidly changing due to increasing awareness and leaders who are open about their journey. By prioritizing your own health, you can inspire and encourage others on your team and in your community to do the same.

Entrepreneurship Innovation

How I manage my to-do list with email: Part 2

In Part 1 I outlined a way to make sure:

  • You have a reliable way to archive all your email so you never have to worry about deleting an email again.
  • You have a way to unclutter your inbox.
  • You have a way to process your inbox.
  • You have a way to track everything you delegate and everything you are ‘waiting for’ via a Pending folder.

In this post I want to outline how to manage and track all of your next actions so you never have to worry about dropping the ball again.

As mentioned previously, efficiently processing your inbox involves doing one of four things with each email:

  • Read and delete. No action needed.
  • Do. If I think it will take me less than 2 mins to respond to an email, I will do it then and there and then delete.
  • Delegate. Forward and ask someone to do something based on the email, and then delete.  As per my previous post on this topic, remember to copy yourself when you delegate over email so you have a list of everything you’re waiting on someone for in your Pending folder!
  • Queue up for next action needed. These are the emails I need to spend more time on, and that I haven’t been able to delete, delegate or do within the 2 mins rule.

The focus of this post is on that last point, how to queue up things for next action needed.

One of the core tenants of “Getting Things Done” is to group all your next actions by context.  For example, there might be some things you can only do when you are at home.  When you’re not at home you don’t need to see those next actions because there’s nothing you can do about them.  However, when you are at home you do want to see them, because in that context (“I’m at home”) all of those next actions are fair game for follow-up.  Grouping all your next actions by context helps you focus on only the things you can do in that moment, without distracting yourself with all the things you can’t do in that moment.

Constructing Contexts

Everyone will have a different set of contexts they want to work across (see below for mine).  The trick here is to define those contexts in a way that makes sense for you and are as simple as possible.  It is also important to define them in such a way that each next action only goes into one context.  This keeps the overhead of managing next actions by context to a minimum. Here are mine:

Calls Calls I need to make when I have the time and am with my phone (typically when I’m driving)
Work Things I can only do when I’m physically at the office
Home Things I can only do when I’m physically at home
Errands Things I can only do when I’m out and about, typically near where I live
Laptop Things I need to do when I’m at my laptop (or on my phone)
Read Things I need to read
Agenda Things I need to talk to someone about in person or at an upcoming meeting
Someday Things not important to me now, but worth considering ‘someday’ when I have the time

The way that I implement this for my email is  by creating an email folder for each ‘context’ and then moving each ‘next action’ from my inbox to that folder.

Here are a few examples:

  • A friend emails me and wants to catch up. I simply drag the email from my inbox into my Call folder.
  • My wife emails me and asks if I can pick up paper towels. Into the Errands folder.
  • My colleague emails me and requests I review a presentation. Into the Laptop folder.
  • Someone sends me an interesting article on Vegemite. Into the Read folder it goes.
  • My boss emails me and says he wants to talk about an upcoming site visit. Into the Agenda folder for when I meet with him next.
  • Someone emails me to recommend walking the Kokoda Trail in Papua New Guinea but I don’t have time to think about it now. Into the Someday folder. (More to come on that, later!)

Hopefully you get the idea.

Later, when I find myself out and about driving to the grocery store, I check my Errands folder and go buy paper towels.

When I meet with my boss I go to my Agendas folder to remind myself of all the things I need to speak with him about.

When I have a spare moment, I hit my Read folder for all the catch up reading I need to do, including how to make Vegemite at home.

Then, when I’m done with all my projects and have time to breathe, I check my Someday folder for new things to do.

Never drop the ball again.

Creating a Code

Now, the above works great when you are receiving emails and taking action on them, but what if you want to create and manage next actions for things not associated with an email you have received?  For example, you think of something you need to do at home, or you think of something you want to read.  How do you get those next actions into your email system?  Here’s what I do.

Let’s take a ‘work’ next action as an example.  If I want to remind myself to print a presentation the next time I’m in the office, I simply send myself an email with a Subject of “Print out presentation $w”.  I have a rule that looks for emails from myself with a “$w” in the subject line, and which then automatically moves that email into my Work folder.  Voila!  Next time I’m in the office I check my Work folder and there’s my next action to print out the presentation.

To break this down further, for each context:

  • Come up with a code you can put in the Subject for any next action you want to automatically move to the folder for that context.
  • Create a rule for the context that will look for that code as part of the Subject and then do the move.

For the example above the rule would look like this:

See below for the codes I use for all the contexts mentioned above.  All you need to do now is to create a rule for each code that is exactly the same as for the work example above, but with the corresponding code for each context.

Calls $c
Work $w
Home $h
Errands $e
Laptop $l
Read $r
Agenda $a
Someday $s

With the above in place you can also handle the following scenarios:

  • Someone sends you an email to ask you for something, and when you respond to say, “I’m on it!” you tag the subject with “$l” so your ‘next action’ is automatically put in your Laptop folder for follow-up. This saves you from having to respond AND manually moving the original email to Laptop yourself.  Yes, it’s only a few extra steps, but over the course of a day or a week or a year it all adds up.  And these posts are all about being an email ninja, not an email grasshopper. 🙂


Final Reminders

Now, just two more things and we’re done, but these are very important to remember.

First, the ordering of your rules in your email system matters.  It’s important that the first rule is the rule to move all received emails to your Received folder.  This ensures you will continue to archive all received emails as explained in my first post.  Then come the rules to manage context based next actions as explained above.  Finally, the last rule should be the rule to manage Pending emails; those emails you copy yourself on when you want to track or monitor that something gets done.  Ordering your rules in this way ensures they are applied in the right order so that the system works.

Second, you will need to update your Pending rule so that it doesn’t also move all these next action emails to your Pending folder.  To do this, simply exclude all these emails from the rule as shown below.

That’s it!  You now have a way to track next actions by context.  Whenever you complete a next action you can simply delete it out of the context folder and move on to the next one!

At this point:

  • You have a reliable way to archive all your email so you never have to worry about deleting an email again.
  • You have a way to unclutter your inbox.
  • You have a way to process your inbox.
  • You have a way to track everything you delegate and everything you are ‘waiting for’ via a Pending folder.
  • You have a way to track next actions by context.

Stay tuned for part 3 on how to use this system to manage projects and deliverables that require lots of ‘next actions’ to complete, with maybe a few additional advanced techniques to move you into black belt territory.

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