The Ultimate Toolbox: 12+ Emotional Well-being Tools Every Startup Founder Should Use
Practical Strategies for Boosting Your Mental Health and Enhancing Business Success
I'm Manuel Saez, I write to help founders master emotional intelligence to make decisions with clarity and confidence 🌻 EQ coach, 2X-founder & award-winning designer ➜ I love fixing old motorcycles 🛵 🏍
Reading time: 18 min.
Contents:
1. Mindfulness Meditation: Cultivating Inner Peace and Focus
2. Emotional Intelligence: Harnessing Emotions for Effective Leadership
3. Positive Self-Talk: Building a Healthier Inner Dialogue
4. Breathing Exercises: Finding Peace and Balance
5. Self-Care Practices: Nurturing Well-being for Optimal Performance
6. Journaling: Unleashing Creativity and Reflection for Clarity
7. Building a Support Network: Connecting with Like-minded Entrepreneurs
8. Setting Boundaries: Achieving Work-Life Balance for Long-term Success
9. Seeking Professional Support: Expert Guidance for Mental Resilience
10. Celebrating Milestones: Fostering Motivation and Appreciation
11. Practicing Gratitude: Cultivating a Positive Mindset for Growth
12. Empathy and Compassion: Fostering Positive Relationships in the Startup Environment
12+1. Goal Setting and Visualization: Harnessing the Power of Intention for Success
In my entrepreneurial career, I faced many challenges, which I can broadly categorize into two groups: technical and emotional.
With all my education and training, life has given me the tools to tackle the most technical issues, but the emotional hurdles were a different story.
With time, I gained more expertise in dealing with emotions. This post lists all the tools that have helped me navigate the emotional challenges that came my way.
Whether you're just starting out or already deep into your entrepreneurial journey, these tools can provide valuable support and enhance your emotional well-being.
Here is a list of 12 + 1 of the most important tools and strategies I learned in the last 15 years.
1. Mindfulness Meditation:
Cultivating Inner Peace and Focus
Mindfulness meditation has been a game-changer for me when it comes to reducing stress and improving focus. It helps me get in a state of present-moment awareness, which is incredibly useful in managing the chaos of startup life.
I remember the last year of my second startup when we were selling the company, and I felt overwhelmed by endless tasks and critical decisions. Mindful breathing, which I describe more in detail later, and guided meditations became my sanctuary.
How to do Mindful Meditation:
➜ Start with just 5-10 minutes daily. Find a quiet space, sit comfortably, and focus on your breath. Notice each inhale and exhale. If your mind wanders, gently bring it back to your breathing.
➜ One trick I like is to think that the air in my lungs is like a string, and, with my mind, I can weave it into my lungs and then unweave it in a harmonic rhythm.
➜ Apps like Headspace or Calm can guide you through this process. Another thing I used to do at the beginning was listen to guided meditations. You can go to YouTube and search for guided meditations and try different channels until you find one you like.
I want to mention that some people find it hard to meditate, and if you're not seeing immediate results, that's perfectly okay. Meditation is not for everyone; you shouldn't force it if it isn’t working.
Just sit down and do it without any pressure. If you get a few minutes of a slow mind, that's great; don't judge yourself if you don't do it right.
In my experience, meditation works best when I'm in the right setting, either at home or somewhere I have the time and space to let my self fully into the meditation work.
Meditation isn't about achieving perfection. It's about giving yourself a break from the noise in your head and finding those moments of peace that make a big difference in your overall well-being.
2. Emotional Intelligence:
Harnessing Emotions for Effective Leadership
Emotional intelligence (EI) is crucial for managing your emotions, understanding others, and, more importantly, understanding yourself.
When I started my first company, I underestimated the power of EI. Over time, I learned that being aware of my emotional triggers and empathizing with my team significantly improved our dynamics.
I remember misreading a team member's frustration as a lack of commitment. After a candid conversation, I realized he was overwhelmed with personal issues. Developing EI allowed me to respond with empathy and compassion instead of anger. This situation could have ended in losing a valuable team member, but instead, it strengthened our bond and created a lasting friendship. Today, that person is one of my best friends.
Emotional intelligence didn't just help me with my team; it also helped me better understand my customers, suppliers, and investors. This deeper understanding helped me make better decisions and improved our business performance.
How do you develop emotional intelligence?
Here's what worked for me; these steps might work for you, too:
Keep a Journal: Start by journaling your emotional responses to various situations. Reflect on why you felt a certain way and how you reacted. This practice helps you become more aware of your emotional patterns and triggers.
Practice Active Listening: During conversations, focus entirely on the speaker. Validate their feelings and respond thoughtfully. This not only builds trust but also enhances your leadership effectiveness. It's incredible how much you can learn about someone's needs and concerns just by listening and observing.
Self-Regulation: Work on managing your reactions. If something triggers a strong emotional response, take a moment to breathe and think before reacting. This helps in making more rational and thoughtful decisions.
Empathy: Try to put yourself in others' shoes. Understand their feelings and perspectives. This builds stronger, more respectful relationships and can defuse potential conflicts.
Developing Emotional Intelligence isn't about changing who you are. It's about understanding yourself better and using that understanding to interact more effectively with others. These steps have helped me immensely; I hope they can do the same for you.
3. Positive Self-Talk:
Building a Healthier Inner Dialogue
I have a voice in my head that criticizes me every step of the way. His name is Pedro, and he always knows better. Over time, I've learned to accept that Pedro is an important part of me and that he just wants to protect me most of the time.
Now, what I do is listen but then replace that negative self-talk with a more positive dialogue. This can enhance self-esteem and reduce stress. A kinder and positive inner voice supports a healthier mindset and resilience.
Here's how I practice positive self-talk and why it might help you, too:
Recognize and Name Your Inner Critic:
Like I did with Pedro, give your inner critic a name. This helps you recognize when it's speaking. By personifying it, you create some distance between yourself and the negative thoughts, making it easier to manage them.
Listen, Then Reframe:
Instead of ignoring Pedro, I listen to what he's saying because those negative thoughts often come from a place of fear or concern. Once I understand the root of these thoughts, I replace them with positive affirmations.
Use Positive Affirmations:
I practice affirmations like "I’ve got this" or "I welcome the challenge." Repeating these affirmations helps build confidence and reduces stress. Initially, it might feel awkward, but over time, it becomes natural.
Write It Down:
Keeping a journal has been very helpful for me. When I catch myself thinking negatively, I write down what Pedro says and then counter it with a positive statement. This process helps me reframe my thoughts and track my progress over time.
Be Patient with Yourself:
Changing your inner dialogue takes time and practice. Be patient with yourself. Sometimes, Pedro's voice is louder, and that's okay. What matters is that you keep trying, and the positive voice will gradually strengthen.
This practice has helped me build a healthier inner dialogue, enhance my self-esteem, and reduce stress. Positive self-talk is not about eliminating Pedro but rather balancing his voice with kinder, more supportive affirmations.
4. Breathing Exercises:
Finding Peace and Balance
Breathing exercises may be one of the most effective hacks to get my emotions back in balance. They can quickly reduce stress, improve focus, and enhance overall well-being. During particularly stressful periods in my entrepreneurial journey, I found conscious breathing to be a very powerful tool for staying sane and happy.
How to Do Breathing Exercises
I use three effective techniques: Box Breathing, 4-7-8 breathing, and Diaphragmatic Breathing. Each has unique benefits and can be easily incorporated into your daily routine.
➜ Box Breathing: A Simple Technique for Calm and Focus
Box breathing, also known as square breathing, helps calm the mind and improve focus. This technique is great for reducing stress and enhancing mental clarity. Here's how you can do it:
Inhale: Breathe slowly and deeply through your nose for 4 seconds.
Hold: Hold your breath for 4 seconds.
Exhale: Exhale slowly and completely through your mouth for 4 seconds.
Hold: Hold your breath again for 4 seconds.
Repeat this cycle at least three times or for a few minutes.
Box breathing's rhythmic nature helps regulate your autonomic nervous system, reducing stress and promoting a sense of calm and focus.
I use this technique before meetings or during high-stress moments to stay grounded and clear-headed. Try it out and see how it works for you.
➜ 4-7-8 Breathing: A Technique for Tranquility
The 4-7-8 breathing exercise is straightforward and effective for calming the nervous system and reducing anxiety.
Here's how to do it:
Inhale: Inhale quietly through your nose for 4 seconds.
Hold: Hold your breath for 7 seconds.
Exhale: Exhale completely through your mouth for 8 seconds.
Repeat this cycle four times.
This technique is especially useful when I need to quickly reduce stress and center myself. I do this as I walk to an important meeting or after I experience a stressful situation.
➜ Diaphragmatic Breathing: Promoting Full Oxygen Exchange
Diaphragmatic breathing, also known as belly breathing, helps promote full oxygen exchange, slowing the heartbeat and stabilizing blood pressure.
Here's how to do it:
Position: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen.
Inhale: Take a deep breath through your nose, allowing your abdomen to rise more than your chest.
Exhale: Exhale slowly through your mouth.
Practice this technique for several minutes daily.
This method can enhance physical and mental health by improving oxygen flow and reducing stress. Sometimes, I practice diaphragmatic breathing before meditation. It helps me calm down and find the mental space to enter meditation.
Incorporating these exercises into your daily routine can help you maintain emotional balance and mental clarity, which are crucial for navigating the challenges of the startup world.
5. Self-Care Practices:
Nurturing Well-being for Optimal Performance
Self-care isn't a luxury; it's a necessity. Regular exercise, proper nutrition, and adequate sleep are the foundations of well-being.
In my journey, neglecting these led to burnout, affecting my personal life and business performance. When things get busy, the time slots we sacrifice first are our personal time with the family, the gym, cooking proper meals at home, and time to sleep.
As a founder, I learned that working more and not taking care of myself was a bad decision.
If you're in a place where you feel you're not taking care of yourself, here are a few things to consider to get back on track:
Start Small:
Incorporate a 30-minute walk into your daily routine. You don't need to run a marathon; a simple walk can do wonders. I started with a short walk every morning.
It improved my physical health and gave me a mental break and time to clear my head. The best part is that while walking, I get the best ideas.
Choose Nutritious Meals Over Fast Food:
Eating healthy can seem daunting when you're busy, but it's essential. I used to grab fast food because it was convenient, but it left me feeling sluggish.
Instead, I started meal prepping on Sundays. I'd cook a few healthy meals that I could quickly grab during the week. It made a massive difference in my energy levels and overall well-being.
Establish a Consistent Sleep Schedule:
Aim for 7-9 hours of sleep per night. This one was tough for me. I used to stay up late working, thinking it was productive. However, lack of sleep made me less effective during the day. Now, I set a regular bedtime and stick to it. It's amazing how much better I feel and how much more I get done.
The psychological foundation here is simple: a healthy body supports a healthy mind. Regular exercise releases endorphins, which improve mood and energy levels. Proper nutrition fuels your body and brain, while good sleep restores cognitive function.
Taking care of yourself will make you more productive, happier, and better equipped to handle business challenges.
6. Journaling:
Unleashing Creativity and Reflection for Clarity
Journaling has been a powerful tool for processing my thoughts and emotions, leading to greater clarity and creativity. Reflective writing helps problem-solving and personal growth, like sketching in the design process.
As a designer, part of my creative process involves sketching—drawing the ideas in my head, pinning them on the wall, and comparing them. This visual process helps me choose the best ideas and merge aspects of several concepts into one great solution. Writing is a lot like sketching for the mind.
Before I started journaling, I often tried to solve ideas or hypotheses in my head, which was exhausting and rarely led to clear answers. Things made more sense when I began writing things down and simply pouring my thoughts onto paper. I could see patterns and process my thoughts with more clarity and speed.
Here's how I use writing to gain clarity:
➜ Set aside 10-15 minutes each day to write.
I like to do it first thing in the morning when my head is clear. But I also use an app (Notion) on my phone to capture quick notes during the day if ideas come to mind.
➜ Focus on your thoughts, feelings, and any challenges you face.
Don't worry about grammar or structure; just let your thoughts flow without judgment. This practice clears your mind and often leads to insights you might not have considered otherwise.
Journaling can be a therapeutic outlet, reducing stress and providing a space for self-reflection. It's a practice that has repeatedly helped me navigate complex decisions and maintain a clear vision.
Give it a try—set aside a few minutes each day and see how it can help you find clarity and unleash your creativity.
7. Building a Support Network:
Connecting with Like-minded People
Connecting with other entrepreneurs and people in your industry provides a valuable support system. Sharing experiences and advice can reduce feelings of isolation and offer new perspectives on challenges.
When I started, I thought networking was a waste of time. I thought my time was best spent creating a great product. But the reality is that in business, your network may be your greatest asset.
I'm not a "natural networker," so this wasn't easy. However, with focused effort, I built a substantial group of people with whom I could share my journey. They helped me deal with challenges, and I was able to help them as well.
Here are some things you can do to build a support network:
Join Business Groups, Forums, Attend Industry Conferences:
These are where you meet like-minded individuals. But you need more than just joining; you must engage and provide value without expecting anything in return. Share your insights, offer help, and be genuinely interested in others' journeys.
Make a List of Your Contacts and Rank Them:
List your contacts and rank them in terms of how close you are. Then, create a schedule to send them periodic notes, depending on your relationship, once a month, a quarter, or a year. When people feel that you care about them, they will also have you present in their minds.
Every month, I make it a point to reach out to a few contacts just to check in and see how they're doing. It's not about asking for anything but about maintaining genuine connections.
Develop Deeper Connections:
Building a support network isn't just about professional advice; it's also about emotional support. You will have a greater affinity with certain people. Those who understand your journey can make all the difference in maintaining motivation and resilience.
Focus on these relationships, share more with them, and be ready to help the moment they call. I have a few close connections I can rely on at any time, and having that support has been invaluable.
Creating and nurturing a support network takes time and effort, but it's worth it. These connections provide a safety net, a source of advice, and, often, lifelong friendships.
8. Setting Boundaries:
Achieving Work-Life Balance for Long-term Success
Establishing clear boundaries between work and personal life is crucial for maintaining balance and preventing unnecessary stress. Effective boundary-setting helps you take a break from work-related issues at home and vice versa.
I learned this the hard way. When things got busy and my work started seeping into every aspect of my life, it hurt my relationships at home. I was always on my phone or laptop, even during family dinners or late at night. It felt like I never truly disconnected from work, which took a toll on my well-being and people around me.
Here's what worked for me, and I think it could help you, too:
Create a Dedicated Workspace:
Having a specific place for work helps keep it separate from your personal life. When I started working from home, I initially worked from the couch or bed, which blurred the lines between work and relaxation. Now, I have a dedicated home office. When I'm in that space, I'm in work mode. When I leave, I mentally switch off from work.
Stick to Set Working Hours:
It's easy to let work spill over into evenings and weekends, especially if you're passionate about what you do. I used to work late into the night, thinking I was being productive, but it only led to exhaustion. Now, I set specific working hours and stick to them. It's about respecting your time and ensuring you get the rest you need.
Communicate Your Boundaries:
Let your team and family know your boundaries. This was a game-changer for me. I told my team that I would only respond to emails after a specific time if it were urgent, and I made sure my family knew when I was in work mode. Clear communication helps everyone respect your boundaries and reduces misunderstandings.
Unplug and Recharge:
Make it a habit to unplug from all work-related devices at the end of the day. Spend time doing things you enjoy, whether reading, cooking, or spending time with loved ones. Taking an hour to unwind before bed significantly improved my sleep quality and overall mood.
Schedule Personal Time:
Just as you schedule meetings, schedule your time. Block it off in your calendar, whether it's a workout, a hobby, or just quiet time. For me, morning workouts became a non-negotiable part of my routine. I dedicate time to myself, and it sets a positive tone for the rest of the day.
Boundaries are about self-respect and ensuring you have the energy and focus needed for work and personal life. I'm more productive during work hours and more present in my personal life.
9. Seeking Professional Support:
Expert Guidance for Mental Resilience
Friends and a support network are invaluable, but sometimes you need more structured help. Seeking guidance from an experienced coach has been one of the best investments I've made for myself and my business.
I remember hitting a particularly tough patch and feeling completely lost and depleted of energy. Then, I decided to seek help from a professional coach who had also been a founder. This coach could relate to my challenges and gave me new perspectives and strategies to navigate my issues.
It wasn't about getting answers from him but about having a structured way to approach problems and find the answers myself.
Here's why you might want to consider professional support:
➜ Personalized Guidance: Coaches and therapists offer tailored advice and strategies that cater to your needs. They can help you develop a structured approach to tackling problems, which can be incredibly helpful during tough times.
➜ Experienced Insight: A coach who has built a company understands founders' unique pressures and challenges. They can relate to your journey and provide practical advice grounded in real-world experience.
➜ Emotional and Mental Resilience: Professional support can equip you with tools to handle stress more effectively and build mental resilience. This is crucial for maintaining your well-being and productivity in the long run.
If you're struggling, don't hesitate to seek professional help. It's a sign of strength, not weakness, and it can give you the support you need to thrive.
Feel free to explore my coaching services here. Having walked the path of a founder, I understand the unique challenges and can offer the guidance and support you need.
The Difference Between a Coach and a Therapist:
Coach: A coach focuses on helping you achieve specific goals and develop personal and professional growth strategies. They provide guidance, motivation, and accountability. Coaches often have experience in the business world and can relate directly to your entrepreneurial journey.
Therapist: A therapist, on the other hand, is trained to help you deal with deeper psychological issues, such as anxiety, depression, and trauma. They provide a safe space to explore your emotions and mental health, offering therapeutic techniques to support your overall well-being.
Both coaches and therapists offer valuable support, but they serve different purposes. Depending on your needs, you might find one more beneficial than the other or even both complementary.
10. Celebrating Milestones:
Encourage Motivation and Appreciation
In a startup, momentum is everything, and celebrating wins, no matter how small, is a great way to get the wheel turning.
It reinforces the sense of progress and accomplishment, crucial for maintaining motivation and engagement. It also helps build a positive company culture where everyone's efforts are recognized and valued.
Regularly celebrating achievements, no matter how small, boosts motivation and morale. In my experience, celebrating wins—whether a successful project or a small team achievement—creates a positive vibe that lifts everyone.
It doesn't have to be elaborate. Simple acknowledgments can make a big difference. I make a point to celebrate my team or individuals who sometimes ignore or underappreciate the good things they did. I like to make it a reason to cheer them up.
Here's what you can do to celebrate milestones with your team:
Acknowledge Achievements: Take time to recognize both individual and team accomplishments. Whether through a shout-out in a meeting, a company-wide email, or a casual mention during a coffee break, acknowledging achievements shows that you are paying attention and value your team's hard work.
Create Rituals: Establish small rituals for celebrating wins. These rituals can be as simple as ringing a bell when a new client signs on or sharing a round of applause for meeting a deadline. They create a sense of tradition and community.
Involve the Team: Ask your team how they would like to celebrate. Some may prefer a casual gathering, while others might appreciate a more formal acknowledgment. Involving them in the decision shows that their preferences matter.
Reflect on Progress: Use these moments to reflect on the journey and progress. It's a chance to look back at the challenges overcome and the goals achieved, which can be incredibly motivating.
11. Practicing Gratitude:
Cultivating a Positive Mindset for Growth
Practicing gratitude can shift your focus to the positive aspects of life, improving your overall mood and putting you in a growth-oriented mindset.
Every morning, I write on my gratitude journal three things I'm grateful for.
Every night, I post them on X @supermanuelsaez
I've been doing this for over a year, and it has been one of the most profoundly transformational daily practices I have ever taken.
This simple habit makes me more aware of the good things happening to me during the day, as I'm always on the lookout for things to note in my journal.
Here's how you can start practicing gratitude:
➜ Create a Schedule: Set aside a few minutes each day to reflect on what you're thankful for. I prefer pen and paper, but you can also do it on your computer. Morning works best for me, but find a time that suits you.
➜ Be Prepared: Set up a way to take quick notes on your phone. I use Notion for this. When something good happens, or you get reminded of something to be grateful for, you can quickly record it and expand on it the following day.
➜ Don't Be Too Judgmental: Your gratitude journal can include anything that makes you feel good, such as a supportive team or a sunny day. The key is to focus on what brings you joy, no matter how small.
➜ Feel It: When you write down the things you're grateful for, try to "feel" the good emotions it brings you. For example, say that you are "grateful for a warm bed on a cold winter night," then take a moment to "feel" that bed's warmth, protection, and safety and note how grateful you are for it.
This practice shifts your mindset from what's lacking to what's abundant, giving you a more positive and proactive outlook on life and business.
12. Empathy and Compassion:
Fostering Positive Relationships in the Startup Environment
Cultivating empathy and compassion within your team and with customers, suppliers, and other stakeholders promotes a supportive and collaborative work environment.
Empathy and compassion enhance overall productivity and increase the chances of business success.
When I started actively practicing empathy—truly listening to my team and understanding their perspectives—it transformed our work environment. People felt heard and valued, leading to better collaboration and increased morale. It wasn't just about feeling good; it had real business benefits.
Empathy involves active listening, validating others' feelings, and showing genuine concern for their well-being. It's about creating a culture where everyone feels respected and supported, boosting productivity and job satisfaction.
This approach extends beyond your team to everyone you interact with in your business.
Here are examples of how practicing empathy and compassion can be good for business:
With Your Team:
Start by actively listening during meetings. Listen to what your team members are saying without interrupting, and acknowledge their feelings and concerns.
I remember a time when one of my team members seemed disengaged. Instead of assuming they were slacking, I asked how they were doing. It turned out they did not have the tools they needed to do the work.
By showing empathy, I was able to offer support, which improved their morale and productivity.
With Customers:
Practice empathy by understanding your customers' needs and challenges. Engage with them through feedback surveys or direct conversations. This not only helps in building better products but also fosters loyalty.
For example, when we received critical feedback from a customer about our buying experience, we took it seriously. We engaged with them to truly understand their frustration, put ourselves in their place to experience it, understand the problem from their point of view, and make necessary improvements. This customer became one of our biggest advocates.
With Suppliers:
Build strong relationships by understanding and respecting your suppliers' constraints and challenges. This can lead to more favorable terms and a reliable supply chain. I made it a point to regularly check in with our suppliers about business and their well-being. This led to a more cooperative relationship, and they often went above and beyond to meet our needs.
Empathy and compassion are not just feel-good practices but good for business. They lead to better decision-making, stronger relationships, and a more resilient company.
13. Goal Setting and Visualization:
Harnessing the Power of Intention for Success
Knowing where you're going and seeing how you can get there is one of the most powerful tools to succeed.
Setting specific, measurable goals and visualizing the outcomes has been instrumental in my success. It gives me a clear roadmap, direction, and clarity on what I need to do next.
Here's how I've used goal setting and visualization and why it might work for you, too:
Set Clear, Specific Goals:
Start by setting clear and specific goals. When I first started my business, I used to set vague goals like "grow the company." I needed more than this; it did not give me anything clear to focus on. Now, I set specific, measurable goals, like "increase revenue by 20% in the next quarter." This gives me something concrete and measurable to work towards.
Break Down Your Goals:
Large goals can be overwhelming. I break them down into smaller, manageable tasks.
For example, suppose my goal is to launch a new product. In that case, I'll break it down into tasks like market research, product development, and marketing strategy, each with measurable success criteria within a timeframe.
This makes the goal less daunting and helps me see my progress.
Focus on the Feeling:
Spend a few minutes each day visualizing your success. I like to do this in the morning, thinking about the big picture and then narrowing it down to each task.
I imagine myself achieving my goals, whether seeing my product on store shelves or receiving positive customer feedback.
I focus on the feeling of achieving the goal—how I will feel when I have what I want. The feeling is what matters; the goal is just an excuse to get the feeling.
Stay Positive and Persistent:
Visualization and goal setting are powerful but require a positive mindset and persistence.
There will be setbacks, but staying focused on your goals and visualizing your success can help you overcome obstacles.
I've faced numerous challenges, but keeping my end goal in sight has always helped me push through.
Goal setting and visualization have been game-changers for me. They've given me clarity, motivation, and a path to success.
Thanks for reading. Emotional well-being is critical for startup founders facing unique business challenges. Incorporating these tools can significantly enhance your mental health and business success.
Please bookmark this article and share it with friends who may benefit from it.
Sending you good vibes 🌻
Manuel Saez