Working at a startup is awesome … and often, utterly exhausting. As a CEO or founder, you'll be forced to wear so many hats at your new business that it'll feel like your to-do list multiplies whenever you DO sleep. Burnout is a very real problem, though, and one no new startup can afford to withstand.
How to juggle your health and your startup? Is it possible? We asked 15 successful entrepreneurs to share their best tips for staying healthy in the midst of a crazy schedule:
1. Exercise Consistently
Get some form of exercise regularly. It doesn't have to be every day but stay consistent: every day, 2 times a week, 4 times a week, whatever works for you. Determine what time of day makes you feel best. Personally, exercising in the morning makes me feel great during the day, but if I can't do morning, I'm fine exercising at night.
2. Drink Plenty of Water
Our body is made of up to 60 percent water, and I talk to people who haven't had a glass in days! Grab a stylish (and large) glass, fill it up and sip as you go. If I get nothing on my to-do list done because of fire drills, but somehow my water glass is empty, I can end the day with a win, no matter how small!
3. Be Social
Having friends is the #1 most important key to longevity. In fact, it is as good for your long-term health as avoiding cigarettes, according to many studies. Why? Friends tend to call you out when you're going astray. Increase your health without drastic changes by spending time with your more active and healthier friends.
4. Take Walking Meetings
As often as possible, take your meetings while walking. Prepare for your phone meetings so you do not need to be in front of a computer. Carry a small notebook so you can track important notes from face-to-face meetings, too. You'll be amazed at how many steps you can take -- and how refreshed you will feel -- by getting outside multiple times per day.
- Aaron Schwartz, Modify Watches
5. Throw Away Your Office Chair
Replace your office chair with a stability ball. Sitting on the stability ball requires the use of stabilizer muscles throughout your core and legs, even at rest. This idle workout activity is perfect for entrepreneurs who are working insane hours at the computer.
- Anthony Saladino, Kitchen Cabinet Kings
6. Schedule Your Life, Too
Reserve set times in your schedule for activities that allow you to recharge and that add value to your life, such as daily exercise, a weekly date or social night. Reserve time for family activities and a yearly vacation. You will look forward to it, and a vacation also provides extra motivation to manage your time well so you do not have to cancel on others -- or yourself!
- Doug Bend, Bend Law Group, PC
7. Eat Vegetables
I switched to a vegetarian diet and noticed that my after-lunch productivity increased because my body wasn't using as much energy as it was before to digest proteins like chicken or beef. By stocking up on vegetables for snacks and eating a plant-based diet more often, you can deliver your body its needed nutrition and optimize your production. Avoid loading up on carbs like pastas and bread.
- Benjamin Leis, Sweat EquiTees
8. Make Time for Yoga and Meditation
Millions of yogis and years of history can’t be wrong! Yoga and meditation are effective tools for managing stress and maintaining health. No matter how busy I am, I commit to at least one in-person, guided meditative yoga practice every week to ground me and my practice. I try to independently incorporate the physical and mental teachings of yoga into my work and life on a daily basis.
- David Ehrenberg, Early Growth Financial Services
9. Curb Your Coffee Consumption
When you're working insane startup hours, there is a big temptation to stay alert and awake 24/7. Often, startup founders start drinking lots of caffeine to achieve that goal. Unfortunately, lots of caffeine is not a good long-term strategy for health. You need to be able to sleep well and recharge. Make sure to keep your coffee consumption to a moderate amount!
10. Get Out of Your Chair
Every 45 minutes or so you should get out of your chair for at least a minute or two. Stretch, get coffee/water, anything to get you up. Nobody is meant to sit in a chair for 12+ hrs straight.
11. Make Every Minute Count
Do calf raises while you brush your teeth in the morning.
- Jordan Fliegel, CoachUp, Inc.
12. Find an Exercise Partner
Get a personal trainer or workout accountability buddy. I'd routinely succumb to the temptation to skip workouts/meals/exhaling, just to get a little more work done. However, that actually hurts productivity. Now, my trainer drags me from my computer and kicks my butt at the gym. I get back to work more focused, energetic and less stressed than before.
13. Buy a Juicer
About 18 months ago, I bought a juicer. I cannot stop telling people about the benefits of juicing. It is a fantastic way to fill your body with vitamins and all the good stuff it needs to continue to operate at a high level. I try to juice at least three to four days a week, and I've noticed that my frequency of colds and illness has gone down dramatically. It keeps me energized.
- Anderson Schoenrock, ScanDigital
14. Plan a Healthy Diet
Your brain needs good fuel to function properly, and eating small, healthy snacks throughout the day keeps energy levels up and makes you more productive. If you’re a startup company, invest in healthy snacks in the office, rather than soda or candy. It is more expensive, but I can guarantee the $30 per week you spend on Clif bars and green tea will return to you tenfold.
- Ziver Birg, ZIVELO
15. Walking Phone Calls
As a remote company, our culture promotes getting exercise and getting out of the office. I take all of my phone calls standing up or even walking around. It improves my alertness and helps me incorporate physical activity while I work. We are also implementing treadmill desks right now with mounted monitors.
