Founder of Waverox — a mind tracker and wellness app, which helps to gain productivity and combat stress.
getty
I consider myself a workaholic. But as much as I love my job, being an entrepreneur and founder of my own projects equals being in a perpetual state of hyper-control and stress. Spas, one-off meditations and delegating tasks haven't helped me get rid of my desire to have control over everything and feelings of anxiety for a long time now. That's why I'm writing this article: I want to share my experience with other entrepreneurs and share some of the strategies I have found helpful.
The first task for every leader experiencing stress regularly is to examine its cause and ask what the most favorable solution would be. For example, "I don't want to get rid of the problem temporarily. I only have a few hours a day to devote to myself and my brain, and I can't quit my job, but I want to create a new lifestyle for myself that limits daily stress."
The Role Of Brain Chemistry In Stress Management And Emotional Regulation
Once you've identified your goal, I believe it's helpful to familiarize yourself with your brain's role in managing emotions. We all know that stress can have a negative impact on a person's health. But how does stress affect your brain?
The influence of brain chemistry on stress management and emotional regulation cannot be overstated. Neurotransmitters such as serotonin and dopamine play a critical role in regulating mood and emotional responses, underscoring the profound impact of brain chemistry on overall well-being. Understanding these mechanisms can provide insights into how you choose to build your own routines.
After years of studying my own habits, the behavior of my brain and practical research on getting rid of stress and procrastination, I've derived for myself "golden rules" that help me combat stress as an entrepreneur.
1. Develop habits that help you sleep.
"Sleep" is a simple word, yet sleep deprivation can impact someone's quality of life and negatively affect workplace performance. You might tell me, "Nik, the known rule is seven to eight hours of sleep with a regular routine." Yet, it's not just that. While a productive routine is beneficial, waking at 5 a.m. isn't for everyone. I've found methods that let me rise at 7 a.m. naturally and help me consistently sleep well.
For instance, I eat an early and light dinner between 5:30 p.m. and 7:30 p.m., which can benefit sleep. Exercise is another example. It can be one of the hardest to get used to, but it can have a positive impact on work performance and sleep. Another thing I've done is give up caffeine. Caffeine affects your central nervous system, and certain amounts may cause feelings of anxiety. For these reasons, I don't drink caffeinated coffee at all. I opt for two cups of decaffeinated coffee in the morning, and in the evening, I replace coffee with herbal teas, which help me fall asleep more easily.
2. Organize your work and breaks.
To boost productivity and reduce stress throughout your workday, organize your workload and breaks. The first key to success lies in planning.
1. Plan out your day.
2. Explore and implement immersive state of flow techniques. For instance, I work from 9 a.m. to 6 p.m. using a self-made Pomodoro technique where I take short breaks every 40 to 50 minutes to stretch and not think about work.
3. Try not to overload yourself with meetings. Sometimes, I have more than eight meetings per day. If you can limit them, do so.
4. Always allow 10 minutes for switching from one big task or call to another. I've found that constantly switching from topic to topic and task to task can stress your mind.
The second key is having responsible teammates. Hire people smarter than you who have the right experience, and give them the ability to make their own decisions. In other words, rely on them. Every person on my team has responsibilities and the freedom to make decisions. My teammates live in different time zones, and they determine for themselves how long their working day will be. Everyone can make decisions in their own area of responsibility, and only incredibly urgent problems are escalated to team members whose working days have already ended.
3. Practice mindfulness during the workday.
“Mindfulness techniques have been proven to promote positive change in the brain pathways involved in stress, focus and attention, memory, and mood,” according to Real Simple. My advice to busy entrepreneurs is simple: Carve out time in your workday to practice mindfulness. This might include journaling or meditating, for example. For myself, I've found that when I miss meditations because of pressing business, I always remember that skipping mindfulness practices significantly reduces my productivity.
4. Step away from upsetting content before bed.
I believe this is just as necessary as taking a break from work. Not all of us use the well-worn rule, "No gadgets an hour before bedtime." Not all of us read books before bed. A gentler habit you can introduce is limiting your viewing of content you might find upsetting before bed, be it news, thriller movies, true crime podcasts or doom scrolling. Content that makes you feel stressed or anxious could disrupt your sleep.
In conclusion, the relationship between neuroscience and well-being is complex. By incorporating this knowledge and establishing a few of your own "golden rules," you can gain a deeper understanding of the mind-body connection and begin the journey toward reducing stress and improving your well-being. This could ultimately impact your business's well-being. I believe everything is connected. Remember that.
The information provided here is not intended as medical advice, diagnosis or treatment. You should consult with a qualified healthcare provider for advice concerning your specific situation.
Forbes Business Council is the foremost growth and networking organization for business owners and leaders. Do I qualify?
