Focus Through the Noise: Being at the Top of Your Game During Turbulent Times
When I get together with other founders, the conversation often shifts to how to stay sharp, healthy, and balanced, especially during the most stressful of times (which can become the norm). And it's not just the professional responsibilities—it's navigating aging parents, kids' extracurriculars, and making time for friends and family, all on top of running a business. A seemingly unachievable goal that starts to wear on even the most high-functioning among us.
While mental and physical health come up often in one-on-one conversations, it is rarely written about, which is interesting from an industry that is all about communications. This is such an important topic that I wanted to dedicate a column to describing some of the things I personally do or have heard from other founders to rest and recharge. There is no right or wrong approach, and the most important thing is intentionality and carving out the time to stay connected to yourself and the people around you in a meaningful way.
Here are some of my favorites:
Invest in quality sleep. I recently had a conversation about how bamboo pillowcases changed the sleeping habits of one person, followed by others chiming in about all the upgrades in modern bedding technology. As one founder put it, “I can do anything on a full night’s sleep.” Getting a personal sleep routine dialed can help lay the foundation for good mental and physical health.
Cut down on the booze. It seems alcohol is everywhere in our industry—events, happy hour, client dinners—and candidly, I love a good cocktail or glass of wine. Most founders I talk to really limit themselves at social events to a drink or two, and many more have commented that drinking really interferes with their sleep. As Dan Terry from the Firefighters used to say, one of the hardest parts about being the boss is “everyone wants to buy you a drink, but nobody wants to see you drunk.” Words to live by.
Lift weights. Nothing helps me keep up my mental energy at this stage in life quite like hitting the weight rack. Letting out my aggression here helps make sure I don’t unleash it in the wrong moment. I make this a must-do at least two or three days per week, and when “I get too busy” to do it, it shows. Get active—it’s a game changer.
Breathing. I was skeptical of breathwork until another founder asked me to check throughout the day how often I was holding my breath in meetings, when employees ask questions, and during tense negotiations about contracts. The more I paid attention, the more I realized that just focusing on some deep breaths throughout the day really helps me feel more centered.
Water and walking. Drink 100 oz of water a day and walk for 20 minutes without your earbuds a few times a week. That was one founder's tip to me about her success. I do both now consistently, and can't imagine it any other way.
Gratitude. Candidly, this one has been hard throughout my career. I often find myself running so hard down the field that I don’t look up and acknowledge enough of the people in my life who help make it possible. I’ve started intentionally expressing my gratitude with a note or more purposely weaving it into my daily conversations. Many of the founders I speak with share that the simple act of being grateful markedly improves the course of their day.
There are some of my favorite tips for peak performance. Together, they have really worked for me. Other founders, I know, love cardio workouts, wellness retreats, guys/girls' trips to sporting events, or a family movie night.