If you could create your own fantasy board of directors, who would be on it? CO— connects you with thought leaders from across the business spectrum and asks them to help solve your biggest business challenges. In this edition, we ask the founder of a beverage brand to share his advice for entrepreneurs wanting to prioritize their well-being.
In this edition of “Ask the Board,” we feature Chris Allen, the Founder of Osena, a zero-sugar spiked coconut water cocktail. While navigating the pressures of the startup world, he faced the mental and emotional toll of entrepreneurship, forcing him to rethink what fulfillment and balance truly mean.
Allen is passionate about personal growth, wellness, and the pursuit of success without burnout — topics that deeply resonate with today’s driven professionals. Here are his top tips for maintaining well-being as an entrepreneur or small business owner.
Schedule wellness like you schedule business
Data reveals that 47% of founders exercise less after starting their businesses, precisely when they need it most. As entrepreneurs, we meticulously schedule meetings, calls, and deadlines, yet we rarely schedule time for our well-being. Try blocking time on your calendar for physical activity — just 20 to 30 minutes daily can make a dramatic difference.
These aren't optional appointments but essential meetings with yourself. Whether it's a morning walk, a midday workout, or an evening yoga session, protecting these time blocks is as important as showing up for your highest-priority client.
Consider adopting the "nonnegotiable" approach: Identify one wellness activity that happens regardless of how busy you become. For some, it's an early morning run; for others, it's meditation or a proper lunch break away from screens. When you treat wellness activities with the same commitment as business obligations, they're more likely to happen consistently.
Remember that physical activity directly impacts your mental clarity, creativity, and decision-making, the very skills your business depends on. By reframing exercise as a productivity tool rather than a luxury, you create a powerful incentive to maintain this habit even during the busiest periods.
Build your founder support network
The research is clear: Entrepreneurship can be profoundly isolating, with founders spending significantly less time with spouses (60%), children (58%), and friends (73%). Counteract this isolation by intentionally building a support network of fellow entrepreneurs who understand your unique challenges.
Join entrepreneur-focused groups through your local chamber of commerce, participate in mastermind groups, or connect with industry-specific communities online. These relationships provide not only emotional support but practical guidance from those who've navigated similar challenges. Be selective about whom you include in your inner circle. Seek out entrepreneurs who demonstrate vulnerability and authenticity rather than those who perpetuate the "hustle culture" narrative.
Quality connections matter more than quantity. Schedule regular check-ins with these peers, whether it's monthly coffee meetings, weekly video calls, or quarterly retreats.
Remember that vulnerability takes courage but creates the conditions for genuine connection. By sharing your challenges with trusted peers, you normalize the struggles of entrepreneurship and create space for others to do the same, fostering a community where honest conversations about the entrepreneurial journey can flourish.
The most valuable investment you can make isn't in your business directly but in the person running it: you.
Embrace professional mental health support
With 37% of founders experiencing anxiety and 36% facing burnout, professional support isn't a luxury, it's a business necessity. Yet the research shows that 77% of founders refuse to seek qualified help, with male founders nearly twice as likely to perceive stigma around mental health support. Consider working with a therapist or coach who specializes in entrepreneurship and understands the unique pressures you face.
Many professionals now offer virtual sessions that can fit into even the busiest schedule. Start by researching mental health professionals who list entrepreneurs or business leaders among their clientele.
Reframe your beliefs about therapy or coaching: It's not a sign of weakness but a strategic investment in your most valuable business asset: yourself. Just as you'd hire experts in accounting or marketing, consider mental healthcare as specialized expertise for optimizing your most important resource.
Create boundaries between work and life
The entrepreneurial journey often blurs the lines between one’s professional and personal life, particularly for those working from home or managing remote teams. This constant connectivity contributes significantly to the stress and sleep issues reported by over 50% of founders. Establish clear boundaries by designating specific working hours and spaces.
Create a physical separation between work and relaxation areas, even if it's a desk in the corner of a room that you can walk away from. Use technology to your advantage by setting "do not disturb" hours on your devices and using separate devices or accounts for work and personal use. Develop transition rituals that signal the end of the workday, such as a short walk, changing clothes, or five minutes of meditation.
These simple practices help your brain switch contexts and reduce work-related rumination during personal time. Communicate these boundaries clearly to team members, clients, and even family. When people understand your availability patterns, they're more likely to respect them.
Practice sustainable productivity
With fear of failure being the primary stressor for entrepreneurs, many fall into the trap of unsustainable work patterns. Instead of marathon work sessions, implement a rhythm of focused work followed by genuine breaks. The Pomodoro Technique (25 minutes of focused work followed by a five-minute break) or the 52/17 method (52 minutes of work and then 17 minutes of rest) can provide structure while ensuring regular recovery periods. Pay attention to your personal energy patterns.
Schedule your most demanding tasks during your peak energy hours and save administrative or routine work for when your energy naturally dips. This energy-based scheduling maximizes your productivity while working with your body's natural rhythms. Remember that sustainable productivity isn't about working more hours, it's about maximizing the impact of the hours you work while preserving your well-being for the long journey of entrepreneurship.
Building a successful business and maintaining personal well-being aren't competing priorities, they're complementary. The most valuable investment you can make isn't in your business directly but in the person running it: you.
CO— aims to bring you inspiration from leading respected experts. However, before making any business decision, you should consult a professional who can advise you based on your individual situation.
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