Welcome to our Founders Series, where we aim to give advice, answer questions and provide solutions for people starting their own businesses. If this sounds like you, read on! We've got plenty of content on a wide range of topics, all to help you grow and succeed as a founder.

There’s a lot to be said for solid graft. You wouldn’t be where you are today without putting the hard hours in – and there will be plenty more late nights and long days ahead. So how do you manage that in balance with your mental health and personal life?

By applying the same commitment and structure you do to work, you can give your mind and body the time it needs to rejuvenate and perform sustainably – to the benefit of yourself, your team and your business. Don’t worry, we’re not suggesting becoming a daily yoga addict, a seasoned meditation master or an ultra-marathon runner. It’s about making small changes that add up to a big difference.

Set boundaries for screen time

Worldwide, people spend an average of 6 hours and 40 minutes per day on screens – though that figure is likely to be much higher for founders. While avoiding screens for business-related activities is out of the question, there are some quick and simple changes that can have an instant positive impact…

  • Ditch screen time during the final hour of your work day for a palate cleanser
  • Choose podcasts, books, meditation or yoga as an alternative to doom-scrolling
  • Switch your screen brightness to night settings in the evening
  • Avoid ‘blue-light’ before bed to encourage normal melatonin production

Create an evening routine

Long hours and tough days can make us want to just melt into the sofa come 5 o’clock. But while this might feel great in the short term, it can lead to some pretty toxic habits and feelings of unfulfillment down the line. 

Neglecting a healthy eating schedule is arguably the biggest one. You won’t always have time to cook at home, but try not to fall into the trap of consistently getting takeaway or snacking before bed. A poor diet and sleep quality will affect both your mental and physical health. Our solution? Bulk meal prep when you have some spare time.

Other great suggestions for a healthy evening routine include:

  • Exercise to release endorphins and reset the mind
  • Read, listen to music or check back in with that hobby you’ve been neglecting
  • Journal to get your thoughts out before winding down

Manage unavoidable evening work

There are some evenings that you’ll just need to work through, where no ‘ideal routine’ can pull you away. And neither should it! 

Your commitment to your business means a lot to you, so these times will be inevitable. But when you do need to burn the midnight oil, your work and your mental state will benefit from following strategies to manage it efficiently… 

  • Decide whether you work better in short bursts or long sessions
  • Take 5-minute breaks when you need them to reduce burnout
  • Retain the structure of your normal evening routine
  • Turn off all your screens to wind down before bed

Make the most of your spare time

Whatever your definition of ‘spare time’, you probably don’t have a great deal of it as a busy founder. This makes it all the more important to use it wisely and positively. In the short term, this will help you retain focus and productivity throughout the day. In the long term, you’ll be much better placed to perform when scaling your business.

We’ve already covered the essentials like exercise, mindfulness, fresh air etc – but socialising is equally important. Meet that mate for a coffee at lunch time to take your mind off work, or consider joining a social group that brings together like-minded business owners to blow off some healthy steam – we recommend 9 Others and Freshwalks!

Prioritise yourself to benefit your business

Not all of this will be achievable. We get that. Remember, it’s just about finding what works for you – but the sooner you do, the more your business will benefit as a result.