The self-care habits 11 successful founders are taking into 2023, like meditation, walks, and sticky
- Self-care is an important part of keeping up with the all-consuming lifestyle of an entrepreneur.
- Mental health has been a long-standing issue among entrepreneurs, said psychiatrist Michael Freeman.
- 11 founders told Insider how they prioritize themselves amid a busy schedule.
Running a company often demands early mornings and late nights and doesn't leave much free time.
Self-care is an important part of keeping up with the all-consuming, pressure-filled lifestyle of a founder. A study published in the journal Small Business Economics in 2018 found that entrepreneurs were more likely than a control group to self-report mental illnesses such as depression and bipolar disorder.
Mental health has been a long-standing issue among business owners, said Michael Freeman, a licensed psychiatrist, professor, and mentor specializing in the intersection between mental health and entrepreneurship.
"Entrepreneurship is highly romanticized," Freeman said. "The actual experience of being an entrepreneur mostly doesn't live up to the romantic way it's portrayed in Hollywood."
To better understand how small-business owners are managing their mental health, Insider regularly asks entrepreneurs how they organize their days to balance their many responsibilities while making time for self-care. Here are the habits they've formed to unwind, boost their productivity, and stay physically and mentally healthy.
Dominic-Madori Davis and Shriya Bhattacharya contributed to this article.
Nikkie Pryce meditates and takes herself to a restaurant
Nikkie Pryce is a self-published author and speaker in Fort Lauderdale, Florida, who coaches women to write their own books. In 2021, her company generated $124,000 in revenue.
She previously told Insider that she uses meditation apps to calm her thoughts when she wakes up in the morning and before she goes to bed.
She also puts her phone on "do not disturb" mode until 9 a.m. and won't answer messages or emails unless they're urgent. "My assistant knows I'm not taking calls, because I really need time to pour into myself before I pour into everybody else," she said.
Pryce also likes to take herself to a restaurant or go shopping to unwind. "I will put on my AirPods and go to Target for detergent and walk out with a whole jogging suit and some wall decor," she said. "But it's so therapeutic for me."
Jackie Nguyen likes a shopping trip to calm her mind
Jackie Nguyen is the owner of Cafe Cà Phê, a Vietnamese coffee truck in Kansas City, Missouri. Her business had made more than $186,000 in sales by September 2021.
She previously told Insider that she's usually too busy to eat when she wakes up at 6 a.m. but that she'll sometimes grab a granola bar or banana.
On Wednesdays, she has an hour of therapy. Mondays and Tuesdays are her days off from work. One of her favorite things to do is walk around Target or TJ Maxx with her headphones in. She'll call a friend or listen to music and grab a smoothie.
"It's my little me time," she said. "If I sit at home, I'm tempted to work or clean."
Sharmadean Reid manages burnout with nature and a book
Sharmadean Reid is the founder of the women-centric financial publication The Stack World. She raised nearly £4 million in funding for her company's launch and amassed almost 1,000 paying members between March and July 2021.
Reid previously told Insider that she manages burnout by driving to the English countryside to spend time in nature and read a book on philosophy.
"The main thing is reconnecting with my life's purpose," she said. "If you know you're doing something for something bigger than you, it helps you stay aligned and motivated."
Jackie Dubois took time away from social media to focus on her mental health
Jackie Dubois is a painter and former TikTok creator who booked six figures' worth of sales in 2021 by selling her paintings and prints online.
She previously told Insider that she became overwhelmed by the pressure to post on social media and take strangers' feedback, so she stopped sharing for her well-being.
"Our brains are not meant to handle so much stimulation, input, and commentary from millions of strangers on the internet," Dubois said. "It can be really crushing to see this huge high, to have a good response, followed by a huge low."
Olivia Landau starts her mornings by working out and watering her plants
Olivia Landau is the cofounder of The Clear Cut, an engagement-ring and diamond-jewelry business. In 2021, her company averaged $1 million in monthly sales.
Every weekday morning, Landau does a Peloton or Sculpt Society workout for between 30 and 45 minutes. While she's cooling down she waters her plants on her apartment terrace.
At night she likes to cook dinner and in the summer she and her husband grill outside. "I'll try new recipes all the time because that's kind of my way of decompressing for the day," she previously told Insider.
Ginni Saraswati practices gratitude and meditation
Ginni Saraswati is the founder of Ginni Media, a podcasting company that booked $500,000 in revenue in 2020.
Saraswati told Insider that, every morning, she writes down what she's grateful for and meditates. Then she walks four blocks to the gym, where she does strength training and cardio for about 30 minutes. On Thursdays, she does boxing.
At night before bed, she likes to light a candle, use a foot massager, put on a face mask, and read a book. Some nights she listens to her meditation app or a MasterClass. "I love learning, so I'll listen to an audiobook or podcast," she said.
Ciara Imani May relaxes at night by checking in with loved ones and watching TV
Ciara Imani May is the cofounder of Rebundle, a company that sells plant-based synthetic braiding hair. Rebundle raised $2.1 million in funding as of December 2022.
May told Insider she finishes work around 5 p.m. and focuses on her personal life. She'll start by checking in with her friends and family before spending time with her dog.
Then, before bed, she watches a drama show and sitcom to help keep her mind off work. "I enjoy the perfect balance of comedy and crime," she said.
Kelly O'Sullivan McKenna cooks dinner and takes nighttime walks
Kelly O'Sullivan McKenna has her own private therapy practice Sit With Kelly which she started in February 2021 after working in the mental health industry for almost six years. In 2021, her company booked $250,000 in revenue.
She previously told Insider that she schedules her work days to best manage her anxiety. She only sees clients on Mondays, Tuesdays, and Thursdays and handles administrative tasks on the other two days. She prioritizes breaks while working, taking time out of her schedule to cook breakfast and lunch and go for an afternoon walk.
McKenna also relaxes by cooking dinner with her husband after finishing work at 5 p.m. She said she loves to also go on a nighttime walk or watch tv to wind down.
"There's always going to be more you can do," she said. "It's about recognizing that where you are right now is good enough, even if you want to grow."
Austin Drabik practices yoga each morning
Austin Drabik is the founder of Helm, a software development company that aims to assist businesses with onboarding new hires. He launched the startup in 2019.
Drabik says practicing yoga each morning is the top self-care practice he's bringing into the new year.
"It starts the day with movement and mindfulness," he told Insider. "Right off the bat, the movement helps my brain wake up and keeps my body from aches and pains."
What's more, the breathwork and mindfulness help him start the day with a clear and focused headspace that allows him to be more productive and avoid burnout, he said.
Gloria Chou adds motivational sticky notes around her computer
Gloria Chou is the founder of her eponymous public relations company which specializes in pitching her clients for podcast and media opportunities.
Her framework, the "CPR method," stands for credibility, point of view, and relevance, and helps business owners pitch themselves, Insider previously reported. She credits her technique with booking herself on 30 podcasts in six months and helping clients get in The New York Times, Forbes, Time, and The Wall Street Journal.
In order to ground herself amid a busy schedule, she places positive sticky notes on her computer.
"Instead, I started writing prompts on them, such as 'my business is a playground for discovery, creativity, and fun', and other helpful affirmations," Chou said. "As founders wearing all the hats, the constant decision-making can wear down on us."
She finds the sticky notes help her remember to stay lighthearted and playful as a founder.
Kimberly Lee Minor reads for 45 minutes every morning
Kimberly Lee Minor runs Bumbershoot, a boutique consulting firm focused on content, product, and customer experience projects for inclusive and diverse brands.
Minor reads for 45 minutes each morning before starting her work day. This can range from books, magazines, or newspaper articles, as long as she's learning something, she said.
"It is uber important to be informed so I diversify my intake," Minor said. "Sometimes it is useful for my business management and other times it's about my industry or my customers."
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