Building founder resilience: starting with the basics
📸 by Isabelle Taylor on Pexels
Have you ever noticed how some entrepreneurs seem to weather any storm while others struggle with each setback? The difference often isn't luck, talent, or even experience – it's resilience.
As people who give a ****! - we pour our hearts and souls into creating positive change. But rarely does meaningful and deep change happen in an instant. We need to be able to keep showing up consistently - to stay the course, to see what we started through.
To do this, we need resilience. That special blend of sticking power, tenacity and grit that helps us navigate the inevitable bumps in the road while keeping our eye on the bigger picture.
Our resilience has a direct correlation with our potential for success. But is resilience something you just have or haven't got? Something you are born with? Something that is just luck of the draw?
Or is it something we have some control over?
In short - my answer is a resounding 'Yes!'
The four key domains of resilience
In my work with socially responsible entrepreneurs, I've observed that resilience isn't just about mental toughness – it's a multifaceted capacity that draws from four key domains:
Physical wellbeing
Emotional wellbeing
Relationship & connection
Purpose & meaning
Today, I want to focus on the first domain – physical wellbeing – which is often the most overlooked by busy founders, yet frequently the most impactful place to start.
Why physical wellbeing matters for entrepreneur resilience
When we're caught up in the day-to-day demands of running a purpose-driven business, it's easy to view our physical needs as secondary to our mission. We tell ourselves that sleep can wait, convenience food solutions are "just temporary" and exercise is something we'll get back to "when things settle down."
The irony? This approach actually undermines our ability to create the change we're so passionate about.
Your physical state directly impacts:
Your decision-making quality (crucial for strategic planning)
Your creative thinking (essential for problem-solving)
Your emotional regulation (vital for leadership)
Your energy levels (necessary for sustained action)
We've all been there and made choices that seemed sensible when things were hectic. But at what cost?
The reality of physical neglect: stories from founderland
Let me share two stories from my coaching conversations that might sound familiar...
The non-stop entrepreneur: I was working with Greta, a founder whose diary had become an endless stream of back-to-back meetings. She was frantically addressing urgent matters in between, but never finding time for the strategic work that would truly move her mission forward.
As she described her typical day, I noticed something telling: not a single mention of a break. When I asked about it, she sighed and admitted, "I used to go for a midday walk to clear my head. It made me feel energised, but I don't have time for that now."
Even more revealing – her 'wind-down' routine consisted of reading dense research papers for work right before bed. No wonder she was waking up at 3am with her mind racing!
The wellbeing app creator: In a beautiful bit of irony, I worked with David, a tech founder building a wellbeing app focused on nutrition and exercise. During a recent two-week development sprint, he'd abandoned his daily gym routine and home cooking, surviving on takeaways and quick snacks.
"I know it sounds ridiculous," he told me, "I'm building an app to help people track healthy habits while I've completely abandoned my own." His energy was depleted, his enthusiasm was tanking, and he couldn't see a way back to his former routine.
What would you advise these founders? The answers might be simpler than you think.
The four pillars of physical resilience for founders
Based on my work with entrepreneurs who care deeply about impact, I've identified four key pillars of physical wellbeing that have the most significant impact on founder resilience:
1. Sleep: Your entrepreneurial superpower
Sleep isn't a luxury – it's a biological necessity that profoundly affects your entrepreneurial capabilities. Research consistently shows that sleep deprivation impairs judgment in ways similar to alcohol intoxication. Yet how many of us would consider making major business decisions after a few pints?
One founder I work with discovered that improving her sleep quality led to more innovative thinking and better team interactions – outcomes that no amount of late-night work could have achieved.
Quick win: Create a 20-minute screen-free wind-down routine before bed. This simple habit can dramatically improve sleep quality even if the quantity remains the same.
2. Nourishment: Fuel for sustainable impact
The busy founder's diet often becomes whatever is most convenient rather than what truly nourishes. But the quality of your fuel directly impacts your performance.
A sustainable approach isn't about perfect eating – it's about consistent, mindful nourishment that keeps your energy stable throughout the day.
Quick win: Schedule proper lunch breaks in your calendar and honour them as you would any important meeting. Your business deserves a well-fuelled leader.
3. Movement: The entrepreneur's secret productivity tool
Movement isn't just about health – it's about optimising your brain for entrepreneurial thinking. Physical activity increases blood flow to the brain, enhances cognitive function, and stimulates creativity.
One of my clients solved a persistent business problem during a simple walk after weeks of staring at spreadsheets produced no insights. The solution appeared effortlessly once she stepped away from her desk.
Quick win: Take walking meetings when possible, particularly for calls that don't require screen sharing. You'll often find they're more productive and creative.
4. Health management: Prevention over crisis
Many founders take a reactive approach to health, addressing issues only when they become debilitating. This pattern creates unnecessary business vulnerabilities.
Proactive health management isn't about obsession – it's about preventing small issues from becoming business-disrupting crises.
I worked with a founder who was struggling with relationships both at work and at home - sharing that she had a short temper with everyone and not liking being like this. Then she revealed she'd been ignoring a low-level toothache for ages. The solution? She became her old calm, caring and patient self after a dental appointment!
Quick win: Schedule that medical or dental appointment you've been postponing. Put it in your calendar today, treating it as a non-negotiable business investment.
Moving from knowledge to action
Understanding these pillars is one thing; implementing changes is another. The key is to start small.
Rather than overhauling your entire routine, identify ONE physical wellbeing factor to focus on improving this week. Choose a specific, small action and decide exactly when you'll implement it.
For example:
"I'll take a 10-minute walk after lunch each day this week"
"I'll set an alarm to signal bedtime preparation at 10 pm"
"I'll keep a water bottle at my desk and finish it twice daily"
What tiny change could make the biggest difference for you?
Your resilience journey
Physical wellbeing is just the first domain of founder resilience. In the coming months, I'll be exploring the remaining areas:
Emotional wellbeing: Stress management, emotional regulation, and thought patterns
Relationship & connection: Social support, work-life integration, and asking for help
Purpose & meaning: Connection to values, growth mindset, and joy
Each area builds upon the others to create your complete resilience toolkit – enabling you to not just survive but thrive as a purpose-driven entrepreneur.
Take the first step today
Ready to strengthen your physical resilience foundation? I've created a free Physical Wellbeing Assessment as part of my Founder's Resilience Toolkit specifically for mission-driven entrepreneurs.
Join my email newsletter to receive the complete assessment tool and be the first to access the upcoming toolkits for the other resilience domains. You'll get practical tools you can implement immediately to build your resilience while maintaining your impact.
What's one small action you're taking this week to strengthen your physical resilience? I'd love to hear in the comments.